After a few years of doing exclusively 20-40 miles on the bike, I've moved up to doing a 75+ mile ride every other week. So far I've done 3 without any issues, but the next day I'm usually feeling borderline sick, with a sore throat and stuff nose.
My nutrition is good during the ride, I usually eat 250 calories every hour, and 700 45 minutes before I go. I do ride pretty hard but I have plenty of energy afterwards. Its just the next day I feel horrible.
Any ideas to help this?