Feel like crap in the mornings
Sometimes the day after a bike ride I'll feel like utter crap in the morning, and have issues trying to even get out of bed. For example, last night I went to bed feeling great after the ride, 26 miles with some tough winds but managed to pull off an average of 13.5 mph, which in the wind is a great speed for me (winds like that usually drop me down to 11-12mph avg), but after the ride I didn't feel particularly taxed.
Fast forward to this morning, I feel like crap. Every muscle in my body hurts, arms, legs, back. I'm slow to move, and just lay there playing games on my laptop for an hour before I finally work up the motivation to get up and shower. 2 hours after that, I'm still lethargic and moving slow. Is this normal? I don't remember feeling this way last year, but this year it happens often (of course I gained quite a bit of weight since last year too). Am I working out too much? Or does this indicate that I'm working out enough and I should welcome the pain? Does this happen to anyone else?
I have experienced this after rides too...usually when I have pushed myself beyond my normal abilities. (ie - the first time I rode 25 miles, when my normal rides were 15 miles). I almost feel hungover the next day. Tired, headachey, etc. But it just lets me know I pushed myself hard, and that is a good feeling even if I am physically tired. I usually try to do these big rides on a weekend, so I can recover before the work week.
I wonder if nutrition/hydration has anything to do with this feelign also? Did you replenish fluids after your ride, eat something healthy?
Did you eat breakfast? The lethargy sounds like how I feel if my blood sugar is low... Soreness probably means you over-exerted yourself. It's usually worst the day after exercise.
Originally Posted by Mithrandir
You gonna eat that?
Works for me.
I did a metric century Sunday, woke up Monday feeling hungover - did not have a drop of alcohol...
What are you doing for post ride recovery? While a lot of people can get off of the bike and just eat normally throughout the rest of the day and be good to go the next morning, I'm not one of them. Especially as the weather is now getting warmer and nearing hot. I started using Endurox R4 last year and, for ME, it's been a tremendous help. I just mix and drink a glass within 30 minutes after a ride and let it do it's thing. In fact, this year, I'm experimenting with using it in one of my water battles to use during rides. This, or something similar, may be a help to you.
I am with street, you are not fueling properly after your ride. I use hammer recoverite but any good carb protein meal in the range of 3-4 carbs to 1 protein will work well. Simple sugars such as chocolate milk will work but I prefer to use complex carbs.
I thought I saw you post you are trying low carb....good luck is all I can say...been there done that and now back to carbs...got tired of feeling just as you describe
Interesting. I ate a lot of proteins but only a small amount of carbs after the ride:
* - 1 chicken breast
* - 2 slices of Cheyenne pepperjack cheese
* - 2 rice cakes covered in organic (ie: no sugar) peanut butter, with a very slight amount of natural honey on top
* - 1 cup of low sodium tomato soup (for potassium, has some sugar in it)
* - 3x16oz cups of water
I don't really buy any supplements, those things are frigging expensive. I had considered chocolate milk before but I have impulse control issues with that stuff. I'll gulp it all down in a matter of minutes, so I just don't buy it anymore.
My theory is you (well I mean me) are depleting mostly glycogen on a ride, we are not really building significant muscle from the mostly aerobic workout of cycling.
Therefore you need carbs to replenish your body sugars, not all protein to repair muscle.
I would throw in a microwaved sweet potatoe or bowl of oatmeal ( natural kind not sugered up instant) with my chicken breast and cut back on your water. Drink 16 when you get home then another 16 in the next hour...dont try to slam down a liter at once.
Also get this fuel in you within 30 mins of completion of exercise but watch your calories...no use exercising 300 out and 600 in.
I keep my recovery meals to under 200 if possible. (unless it's normal meal time then I just reduce the normal meal by the calories in the recovery meal.
If you want some honest reading on the subjects here ( pre workout fueling, post, and water) go to hammer nutrition' s website
Read the fueling articles.
Forget buying the products, just learn from the research then use normal foods in the ratios they suggest.
I have found it to be the most honest add based stuff on the Internet do far. ( as in they are trying to sell you something)
Of course if you want to buy the product lol...then go ahead.
I use them, but I like the convenience...normal food does the same or better.
I get this a lot too. I've had my blood sugar tested the morning after a hard evening ride, small light supper, before breakfast. Triglycerides 45, blood sugar 65.
When it happens I sleep like crap, it feels like my arteries and veins got the blood swapped out for acid.
It seems improved if I focus on replenishing water and getting some carbs within 30 minutes of my ride finish and have a larger meal post-ride.
I keep some of the chocolate muscle milks in the fridge, they have a good shelf life in the pantry, controlled portion size and their taste is fuel-palatable enough but not much more.
It is a fine line for some of us to balance between losing weight and replenishing energy sufficiently to get to work in the morning, enjoy life, and be able to exercise often.
old and in the way
+1 on finding a recovery drink that works for you. I use R4 after anything over 20 miles and it works wonders. Add eating within the first 30 minutes post ride and hopefully you will see a difference.
Originally Posted by Street Pedaler
Recovery is key! After a hard ride, drink some chocolate milk or protein shake or even hard boiled eggs. Your body needs that. Make sure to drink plenty of water too.
+1. I have never been able to understand all this protein scarfing to the neglect of carbs many people insist on after rides. Some people even swear by large amounts of protein during rides. As a fuel source, it's not as efficient as carbs. Obviously, some protein is important (and necessary) for rebuilding muscles, but sometimes I wonder if some people use the "protein excuse" as an excuse to eat cheeseburgers. I have done a good amount of touring (both supported and unsuppoeted) where I have had to get up the next day and ride no matter how I felt. Having sufficient post-ride carbs to replace the glycogen I have burned that day is key to me having a good ride the next day. I would much rather be burning glycogen than carbs or fat.
Originally Posted by vesteroid
Keeping properly hydrated is, of course, also important. You may be sweating more than you realize, especially if it's a windy day and the sweat is evaporating quickly. The fact that you seem dry does not mean you are not sweating. Same is true if you are riding in an arid climate.