Training & Nutrition - Just too tired

I started riding a few months ago. In the beginning, I was a little sore but recovered quickly. I didn’t kill myself, just got saddle time of an hour or more. So as things go along, my legs feel stronger and my speeds improve for 25 mile rides ~ 13mph. But I feel really tired, weak and super sleepy for a few days afterwards. Now it’s been since Friday on my last ride and I still feel like $hit. That’s 4 days.. For background, I’m 46, 180lbs at 6’2” and pretty far from being in good shape. That was the point of bike riding. I mentioned it to a co-worker that rides. She later came back and said that you may be working too long in anaerobic state and not realize it. Also suggested the heart monitor.

I just wanted to confirm if this indeed could be the cause? If so, what would you do to get your energy back? That all I want right now.

Thanks for any help or ideas!

Are you eating enough? If you don't fuel your body enough, it's going to be hard for it to repair itself over a short period of time. Experiment a little by having a protien shake after a ride. Maybe some carbs before it. I'm 5'10" 165lbs and I need to eat like a mad man just to keep up enough energy on my daily commute!

Are you eating enough? If you don't fuel your body enough, it's going to be hard for it to repair itself over a short period of time. Experiment a little by having a protien shake after a ride. Maybe some carbs before it. I'm 5'10" 165lbs and I need to eat like a mad man just to keep up enough energy on my daily commute!

I started the protein shakes on Sunday. Always finished a ride with a huge gatorade. The point of this was to have more energy....... I could go to sleep right now. But I'm at work and probably not a good idea :D

Are you getting enough sleep at night? Since you have increased your exercise you might need to increase sleep time as well.

I don't think you're going anaerobic. To do that you would need to be riding with a lot of intensity, and it doesn't sound like you are. I agree with the prior poster that you're probably not eating enough before and after your rides. It seems counter productive, especially for those trying to lose weight, but a lot of folks don't realize the amount of fuel your body needs to be able to exercise in a steady state for even an hour.

Carbs before, and a mixture of carbs and protein after should help you recover much quicker than you are now.

I don't think you're going anaerobic. To do that you would need to be riding with a lot of intensity, and it doesn't sound like you are. I agree with the prior poster that you're probably not eating enough before and after your rides. It seems counter productive, especially for those trying to lose weight, but a lot of folks don't realize the amount of fuel your body needs to be able to exercise in a steady state for even an hour.

Carbs before, and a mixture of carbs and protein after should help you recover much quicker than you are now.

I get plenty of sleep and I eat a ton of food. I don't care about loosing weight.... 180 @ 6'2" isn't that fat although, there's probably more fat than muscle going on. I just want a stronger body. Seems most people here are trying to run their heart rates high. I might be a bit confused to why. I want to buy one of those cs300 from Polar and see what the ticker says I'm doing.

In another life time, I was a long distance runner... ok, call it jogging. Back then my legs could not keep up with body. Leg cramps where horrible. Now it's the other way around....

I started the protein shakes on Sunday. Always finished a ride with a huge gatorade. The point of this was to have more energy....... I could go to sleep right now. But I'm at work and probably not a good idea :D

Try finishing your ride with something like a chicken sandwich and the gatorade and see if you feel any better.

Try finishing your ride with something like a chicken sandwich and the gatorade and see if you feel any better.

Try the chicken sandwich and skip the gatorade.

A few months ago I had the same issue. Taking a multivitamin fixed me right up.
However, I went vegetarian to heal up a gi issue and was also chronically bleeding from a wound. YMMV

When I started riding again at age 40, I was in pitiful shape. A two hour ride at 13 mph would have been cause for a nap afterwards. But it wouldn't have had me feeling tired for days.

You might go see a doctor.

Try the chicken sandwich and skip the gatorade.

What does chicken do? Assuming high protein since you are what you eat. Bugs!

Thanks again for the ideas. I'll get checked out by the doc.

What does chicken do? Assuming high protein since you are what you eat. Bugs!

Thanks again for the ideas. I'll get checked out by the doc.

After your ride, more protein less sugar.

Are you getting enough sleep at night? Since you have increased your exercise you might need to increase sleep time as well.


I was feeling sluggish recently as well for about 1.5 weeks. I slept for 10 hours last night and now feel like my normal self again. Sleep is essential.

I started riding a few months ago. In the beginning, I was a little sore but recovered quickly. I didn’t kill myself, just got saddle time of an hour or more. So as things go along, my legs feel stronger and my speeds improve for 25 mile rides ~ 13mph. But I feel really tired, weak and super sleepy for a few days afterwards. Now it’s been since Friday on my last ride and I still feel like $hit. That’s 4 days.. For background, I’m 46, 180lbs at 6’2” and pretty far from being in good shape. That was the point of bike riding. I mentioned it to a co-worker that rides. She later came back and said that you may be working too long in anaerobic state and not realize it. Also suggested the heart monitor.

I just wanted to confirm if this indeed could be the cause? If so, what would you do to get your energy back? That all I want right now.

Thanks for any help or ideas!

What's your diet like? This is more than likely a food intake problem.

I started the protein shakes on Sunday. Always finished a ride with a huge gatorade. The point of this was to have more energy....... I could go to sleep right now. But I'm at work and probably not a good idea :D

Gatorades have a LOT of sugar in them. There are better sources to replenish your electrolytic stores.

The general rule is to start a ride with non-whey protein, maintain hydration and intake through the use of gels/bars/small foods, and then after completing the ride, taking in carbohydrates very quickly and then eating a larger meal an hour or more later.

I actually Recommend sleep, drinking lots of water, Eat healthy and make sure your body has the protein it needs. I'm getting back into biking after this stupid winter and it's hard for my body to get back into the roll of things. So after a bike ride I'm going to drink a shake with the Whey protein in it. It has lots of benefits for your body and helps you rejuvenate. I'm not sure about the gatorade stuff. I usually just drink water when I'm biking. Or some lemonade. But that makes my mouth dry. I usually just stick with the water. But after you should eat something and make sure you have the protein your body needs. If you're interested in where I get my protein from there's this website I order my powder from. If you wanna look into it, it's great.
https://us-sport.com/index2
Good Luck with the Biking. :)

Time to visit a doctor.

Agree on the protein after riding bit. It sounds like your rides are a few days apart. If so, you could try this: try a short ride every day, even if you feel tired. Don't go hard, just pedal along, barely breaking a light sweat. Say 30-45 minutes. On a trainer is fine. Then every few days, do your harder long ride like you are doing now. This will take 2-3 weeks to take effect, but I think you'll notice a big difference.

Time to visit a doctor.

+1

Cycling may have just uncovered a pre existing issue. Go and get a physical. It couldn't hurt.

Time to visit a doctor.

Yeah.... I just got back from the Doc. He didn't find anything apparent. Even gave me an EKG. They also took like 5 bottles of blood so I'll know in a few days what they found there.

Thanks for all of the ideas!

Just an update...

Turns out that I have some type of anemia with a very low B12. They are still looking to find out why. Asked if I had heart burn or stomach issues which would be signs of loosing blood.... which I don't. In any case, this doesn't seem serious and can explain why I was so exhausted days after a long ride. So for now, I get to take a prescribed B12 (folbic) pill twice a day. Something silly about getting a prescription for a vitamin.

Thanks again for y'alls help.

That sounds vaguely familiar...

And leafy green vegetables, lots of them. And don't drink alchohol.

That sounds vaguely familiar...

What? Did I miss something?

^^^^^I do like beer though... whats up with that?

What? Did I miss something?

I had anemia a few years ago. Doc thought it might be an ulcer. Got an endoscopy... didn't have an ulcer but did have gastroenteritis. I was also anorexic... wasn't eating enough. Now I eat like a garbage disposal; I weigh a lot more but have much more energy and am a lot stronger and faster.

I had anemia a few years ago. Doc thought it might be an ulcer. Got an endoscopy... didn't have an ulcer but did have gastroenteritis. I was also anorexic... wasn't eating enough. Now I eat like a garbage disposal; I weigh a lot more but have much more energy and am a lot stronger and faster.

Thanks UMD!

Yeah... I like to have gas...lol.

Seriously, gastroenteritis sounds serious and painful (Stomach Flu). I had to look it up. I don't think I'm that. But it seems that having an anemia issue is very common though. Over 50% of people will have it at some time in there life and most will never know it. If it wasn't for biking, I'd never really know. But now I have a reason in life for laying on the couch and watching TV.. (j/k). I'm sure it'll be fine and I'll get back to biking the way I want.