Training & Nutrition - Im new to road biking and i have a ? bout why i feel a certain way after a bike ride
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06-15-11, 05:25 PM
So i got my first road bike this past sunday. As soon as i got the bike sunday i went on a 10.2 mile bike ride. Well wasn't smart sense it was 100F weather and I'm new to long distance rides. I think i got a little heat exhaustion :/. So the next day i decided after i got off work to go for a 6 mile instead to make it a little easier. Well after i got done i got extremely sleepy and tired to a point i wanted to knock out at 9 instead of the usual 1a.m. went on the bike ride around 7ish.
Before i even got the bike i been feeling tired threw out the day more than my usual tiredness. I'm wondering the reason why i been feeling like this is because I'm missing something in my diet, example a certain vitamin. This feeling of extreme exhaustion makes me not to ride because after words it makes me wanna knock out :/ Not sure if this matters or anything but my avg. speed has been around 12 to 15mph with mostly flat terrain and some hills. could i be pushing myself to hard sense I'm new and my body not use to this type of work out? Also, for the last 2 years i been working out in the gym to gain strength and muscle if that helps with anything and i just quit smoking almost 3months ago from smoking for 6 years. Im just puzzled on what could be causing this :0(
06-15-11, 07:49 PM
anyone help? advice? just got done with a 6ish mile ride. I had a banana about a hour before ride and started eating a granola bar(oaks and honey one in the green package). Did a 15ish cool down before i stopped riding and finished the rest of the water in one bottle and the electrolyte bottle too and finish the bar. Just ate a banana hoping i won't have that certain crash again ;/. Well wish me luck Cross fingers!
06-15-11, 07:56 PM
Do you have a heartrate monitor? How is your pulse after the ride? Does it stay elevated, or do you recover fairly quickly?
06-15-11, 09:21 PM
Sounds like you're just over exercising a bit. It happens. If your resting heart rate is elevated, you're unusually tired, and you have residual fatigue in your legs it's normal after an extra long ride that your body isn't used to yet. Take a couple days off, eat normal, and your body will come back around.
06-15-11, 09:59 PM
Did a 15ish cool down before i stopped riding and finished the rest of the water in one bottle and the electrolyte bottle too and finish the bar.If you're just starting to ride you should need warm ups or cool downs especially when you're riding in 100F temperatures. Take it easy and just enjoy the rides for a while. Once you've got some miles (500-1000) under your belt you can start thinking about riding harder. For now just try and ride consistently as often as possible until you get accustomed to the bike.
06-15-11, 10:53 PM
I was thinking of investing in a heart monitor and ya i def. did the cool down today and other the day. it makes a difference than just a straight up stop. So about a hour after i got done with the bike ride i had steak and a potato and so far feeling good, nothing more out of the ordinary on the tired part yet. Could someone recommend a good heart rate monitor? I heard polar is good one.
06-16-11, 12:37 AM
Garmin makes some really great bike computer/HRM devices. The 305 is popular. Comes with bike computer, cadence sensor, wheel speed sensor, and HRM.
Garmin Edge 305 on Amazon.com (http://www.amazon.com/Garmin-Bicycle-Navigator-Monitor-Cadence/dp/B000BS4PZW/ref=sr_1_1?ie=UTF8&qid=1308202617&sr=8-1)
06-16-11, 12:39 AM
aw that wouldn't been a bad combo either but sucks i already got a computer for speed :/ When i get one is there anything should look out for in my heart beats? like to high or staying at a certain rate for too long ? Also, i know everyone heart rate is different depending on the shape the person is in. But what i mean is if it stays at a xx/xxx amount after work out or w.e
Update:1:47 am. Starting to feel sleepy like usual time. What i did also today when i did my bike ride was no push myself and try to relax and enjoy my surroundings. Still the same xx amount of miles from monday, did not ride tuesday. Anyone have thoughts about this?
06-16-11, 04:24 PM
if you are new to exercise, ease into riding. Take a rest day, then ride the following day. Also, be sure you are drinking enough water throughout the day. Proper hydration starts before you even get on the bike. If you're going to bed at 1am you should probably be sleeping until 8-10am so you get enough rest.
Instead of the HRM you could just check your pulse yourself with a watch. I would look up "perceived exertion" and find some common indicators (breathing level, ease of talking while exercising, etc.) and that would help too.
06-16-11, 10:39 PM
On a morning when you are 100% completely rested take your pulse right when you wake up and remember it. As you train you will know if your body is still tired and repairing itself because your heart rate will be higher than when you're well rested.
06-17-11, 01:49 AM
Hmm do you count 2 years of hitting the gym new to exercise??? Or is this a totally new category? I usually start to get sleepy at 1 trying to knock out by 2. wake up usually around noon. Got a new bed int he last 2 weeks, the tempurpedic and going to bed around the same time but waking up at 8 and going in and out of sleep till 11 ish compared to be for straight sleep till noonish. damnpoor, that is a good idea I'm going to have to do that. hope the info I'm giving is helping to paint a picture.
06-17-11, 06:27 PM
You're new to cycling (and endurance sports, from what it sounds like). Things are going to be wierd for a while until you get used to it.
Also, it takes time to acclimate to heat. Most Americans spend their time in an air conditioned house, air conditioned car, air conditioned shops, and air conditioned office building. If your only exposure to heat is the dash from the office to the car, you're not going to get used to it. It takes about two weeks to acclimate. Then you can cope with the heat better. And the fitter you get the better you can tolerate heat.
Another vote to ease into it. By September I have no problem hopping on the bike for a 2 hour ride in 100F, but even after many seasons, I still need to acclimate to the heat every spring. We basically went from 50s to 90s here and the first day I tried to push hard on a hot day I was totally wiped. I should have known better but there you are.
And keep drinking.
06-18-11, 12:18 AM
sounds good, it what i been doing. I been trying to go later in the day around 7ish and on none working days. Im going take all you guys advice and try to easy into it all. Anything else can do on my diet to better help me?
06-18-11, 01:45 AM
Anything else can do on my diet to better help me?
Until you start riding for several hours a day there isn't anything special you need to eat. Drink water, make sure to rest enough, and your muscles will learn to be better at going up and down on the bicycle. Take this time to focus on smooth pedaling, good posture, and enjoy the scenery. There are a lot of good books for when you start doing longer rides, like this one (http://www.amazon.com/Cyclists-Training-Bible-Joe-Friel/dp/1934030201/ref=sr_1_4?ie=UTF8&qid=1308379527&sr=8-4).
06-18-11, 01:59 PM
anything online? I rather not have to buy a book sense i won't sell it after i get done reading it.
06-18-11, 05:37 PM
06-18-11, 08:15 PM
Ty, that a lot of reading on about everything about road biking :0).
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