CanadianBiker32

Since i did a road race last weekend in the heat,. i been feeling really drained. Almost like i have no energy and when i sleep just cant get enough. Been a week now and still no desire to even ride easy as at all much less race.
suggestions on this please

10 Wheels

Sleep is Good....

berner

Being a card carrying old guy and with limited capacity to recover naturally, I've been focusing much more an recovery protocols this year and it is making a noticeable difference as I'm now able to longer rides on consecutive days. The fact of the matter is that even as a much younger man I never had the ability to recover quickly and well. For me, nutrition before, during and after the ride has made a difference, just as cycling coaches have recommended. I also bought a massage roller this year to roll out knots in leg muscles. Amazon.com: The Stick Little Stick colors may vary: Sports & Outdoors The takeaway has been that, just as training is an active process, so is recovery.

Machka 

Get lots of sleep.
Start going for casual walks.
Drink lots of water.
Eat some meals with a few more calories than usual and a good mix of protein, fat, and carbs.

Rowan

Did you rehydrate properly during the ride? Or did the adrenaline rush and all the other things going on around you mean that you put off drinking during the race? How has your urine appeared during the event? Dark?

You appear to have the symptoms of dehydration with the scant information you have provided, and unless you paid attention to getting enough fluids and electrolytes into you after the event, you will definitely suffer for several days afterwards.

wolfchild

I don't know OPs location but if you're in southern Ontario/great lakes region, then you know it's been very humid and hot here for the past week. Maybe that's why you're feeling drained. Intense physical effort in humid weather will drain anybody, so just get some extra rest, eat, drink and recover.

CanadianBiker32

Sorry for late reply that is i think was a cause of dehydration, as event was in Minnesota last week, high humid and 33C during event. I had 2 larger water bottles for event, however i ran out of water last 15km. There was a water station at each lap at top of big hill ,however, the event people ran out of water or something as there was nothing to hand out when i came about. After finishing event i had to ride another 15 minutes to my car without water, there was nothing to give out.
then once at car i only had a small containiner of gatorade which i drank and then only other liquid i had was can of Rockstar, so guzzled that as it was only thing i had, so maybe i had a bad case of bad nutrition etc.

RIP Chainrings

If you eat more fruit you will undoubtedly feel better.

Everyone can benefit from eating natural (unprocessed) foods , potatoes eggs fruit fish everything green...

zenzo

hydrate, rest, sleep lots, eat a lot of fruit, veggies, healthy fats (supplement with fish oil) and protein... try going out for some recovery rides, 45min or so at very low intensity.

good luck

hubcyclist

Do you train with a HR monitor or Power? You can use something like Golden Cheetah to begin quantifying your fitness, maybe a combination of training and a hard race left you in need of additional recovery (or a highly negative Training Stress Balance). Of course, the important thing is to listen to your body, but a performance management chart may be useful as well

CanadianBiker32

Hi m use training peaks and Garmin Connect, but look at my TP most of the time. i think it was a combination of a few things. too