Training & Nutrition - Protein and Iron

I'm new.

Looking for some suggestions. I am looking at 10,000 miles for the year; currently around 5700. Keep a good pace. It does not seem like a lot of mileage, all considered, but I am noticing health effects.

I make sure to take the occasional recup day, otherwise I drag on.
Eyelashes falling out, thinking's a little foggy, pale and tired, effect on 'cycle'. Ramping up on iron cereal has helped tremendously, as does the occasional day of loading on steak or protein, or a day off with heavy eating. I get weird food cravings, and I happily follow them. Seems like something's missing.

I noticed that the day after drinking, even just one beer, I am very sluggish and my fluids get out of balance easily.

How much did your nutritional requirements increase or change?
I'm watchful of electrolytes - magnesium was a tricky one.

I am definitely doing more cycling than before, it's not extreme, but my body is adjusting. It's bizarre, how touchy and reactive my body is.

Female cyclists too, chime in.

What did you notice in your training/nutrition?

Are you losing weight? To me it sounds as if you are eating too little. if your menstrual cycle is affected that could be a sign of undernourishment or other severe stress. Have you had any blood tests? if not I'd suggest you get some.

If you find that eating protein and iron-rich foods help, then eat them. FWIW I believe mussels are high in iron as well as being a low-fat source of protein. But I'd also look at your diet in general. Green vegetables? If you're lacking some vitamins or minerals that may be important. And when you are in training (I'd say 200 miles a week counts as training) you should throw in an easier week every fourth week or so to allow yourself to recover. Carrying on as normal when you're tired doesn't make you fit, it just makes you tired.

But really, any advice you get here will be of limited value because we can't tell what is going on. I'd really recommend you get some blood tests taken so you can get a handle on whether this is just fatigue or a symptom of some underlying problem.

Not big on fish (seafood). Guacamole and cashews are great, but by all means not inexpensive. Fruits and green salad are something that I automatically veer towards with riding. I haven't noticed weight loss, but it's possible.

I'm doing about 250 mi per week right now. Thanks for the tip - I'll try increasing mileage on three and tap back on four. I vary intensity and mileage daily, but not an actual rest period.

If it keeps up, I'll get blood tests, but I suspect it's training and my rest (lack of) patterns.

Eyelashes falling out and "effect on cycle" are not to be taken lightly. You may be on the way to overtraining. You probably are not getting enough iron.

Taking a rest week doesn't mean riding extra the week before. That kind of defeats the purpose. You need both stress and recovery to improve.

You might be right, Eric.

Better to be proactive.