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Clydesdales/Athenas (200+ lb / 91+ kg) Looking to lose that spare tire? Ideal weight 200+? Frustrated being a large cyclist in a sport geared for the ultra-light? Learn about the bikes and parts that can take the abuse of a heavier cyclist, how to keep your body going while losing the weight, and get support from others who've been successful.

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Old 12-18-08, 02:33 PM   #1
gearhead82
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Workouts and Sleep

Anyone else have problems falling asleep after riding/working out in the evenings? I go to the gym for cardio or ride on the trainer for an hour or so everyday at about 5:30pm after work. I go as hard as I can, then I go home and eat a light dinner but I can't fall at a reasonable time, I'm guessing because my metabolism is still elevated. I take 25mg trazadone to be able to get to sleep in time to get 7-8 hours, but then have trouble waking up in the morning. I try to make it to the gym in the mornings for weight training but only end up making it about 2 days a week because I don't get enough sleep. Is this normal?
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Old 12-18-08, 03:48 PM   #2
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My advice. At least for now replace some of the evening cardio with your weights if you want to still include it. Basically cut out the morning workout at least until you get a routine working. Going as hard as your can with weights on top of that might also be overdoing it.

Sleep with the assistance of drugs does not benefit you as much as natural sleep, so this should be your aim right now.

I used to have a similar problem until I got into a routine which for me actually meant waking up earlier some mornings, but it meant that I go to bed at the same time each night, unless there is some special event. For me I just had to make sure that the atmosphere was right as I go to bed only about half an hour after I get home from activities. Drinking tea works for some, a bit of alcohol works for others. Maybe a nice soothing shower. But mostly it was me not getting stressed about needed sleep and making sure that there was nothing I had to urgently do when I got home that would stress me out.

Have a read of this too
http://www.sparkpeople.com/resource/...les.asp?id=420
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Old 12-18-08, 03:52 PM   #3
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instead of weight training in the morning, do the cardio in the morning and weights at night.
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Old 12-18-08, 04:38 PM   #4
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I agree with what the others said. I much prefer to do my cardio in the morning. I don't have to think or pay attention to what I'm doing. I just get up and do it. Lifting weights in the afternoon can also rev me up a little bit, but not as much as doing cardio that late in the day.

I don't see how you lift early anyway. I need to be "all there" mentally to lift weights. It is too easy to get hurt, if you are not paying attention to your form.
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Old 12-18-08, 05:12 PM   #5
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this a body temperature thing...I noticed the same thing last night...rode the trainer from 430 to 530...

However during thr summer I can ride from 5 till 7pm three nights a week plus ride on Sat and Sun 4 hours/day....and sleep fine....because I'm very tired from all the mileage week and week
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Old 12-18-08, 06:12 PM   #6
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I can bike until 8:00 p.m. on my rollers and still be asleep by 9:00. I think every person is different and the stresses in life make the difference.
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Old 12-18-08, 08:10 PM   #7
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Sleep? What is this dark magic of which you speak?
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Old 12-18-08, 08:22 PM   #8
gearhead82
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Unfortunately I'm almost forced to do weights in the morning because the gym I go to is too crowded after work and my 45 minute workout would take 2 hours! I will try to get on a little more consistent schedule as far as bed time and I'm sure I will adjust. The good news is that once I do fall asleep I'm usually VERY asleep until the alarm goes off.
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Old 12-18-08, 10:26 PM   #9
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Difficulty sleeping after an evening workout is apparently really common, particularly among people who have some problems sleeping even without the workout. I agree with damnable -- I don't think that using chem or pharm to alter your level of consciousness is a good thing. It seems to me like when you do this, you're constantly slamming your body from different directions -- okay, I need to be alert now so here's a stimulant, I want to sleep now so here's a downer, etc. Your body is always trying to fight off the chem. Do a google search on insomnia -- there are several lifestyle changes that might possibly do what you need. Unfortunately, many people don't want to do what it takes to make those changes, so they say they "can't" and resort to the chem, and get less than ideal results.
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Old 12-19-08, 09:25 PM   #10
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atleast try all the home remedies, you might get lucky and find one that works for you,

the one that works for me is a hot shower. Sure, the towelling off experience can be an eye opener like it is in the morning, but i find the hot water helps reset my muscles and get them to relax. A hot tub or sauna should help too.

warm milk, counting sheep, watching CBC documentaries....j/k
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Old 12-19-08, 09:26 PM   #11
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A 30 minute hottub will wipe me out faster than a sleeping pill.
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Old 12-19-08, 09:26 PM   #12
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Walmart sells cheapo hotubs for about 500 bucks.
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