Advertise on Bikeforums.net



User Tag List

Page 1 of 2 12 LastLast
Results 1 to 25 of 27

Thread: Energy crash?

  1. #1
    Senior Member robabeatle's Avatar
    Join Date
    Sep 2008
    Location
    space
    My Bikes
    Cannondale Supersix, Ultegra, Psimet wheels. CAAD7, Ultegra, wheels
    Posts
    1,233
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Energy crash?

    Hi. I am trying to figure out why I have an energy crash on most weekdays around 2:30 pm. Let me give you some background. I'm 30 yrs old, very active for many years, good diet for many years. I just got into cycling last spring and have been really focusing on training lately on the bike. I am riding a fixed gear 46/14 (relatively flat, so I push it).
    My typical day:
    Breakfast [6:15am](always the same): about a half cup of blueberries into a bowl, one sliced bannana, a pinch of guarana/iporuru/kola nut (all ground up), then a half cup of ten grain cereal, a packet of oatmeal with walnuts, and about ten raisins. I pour rice milk over this and heat, add some honey too. I drink one cup of orange juice (not from concentrate : ) ) and eat two morningstar veggie patties.
    At work I drink 1.5 cups of black organic coffee when I get there.
    Lunch (this varies a lot)[11:15 am]: typically a can of lentil/vegetable soup with one sliced tomato, and a handful of spinich leaves thrown in. I finish with a lowfat blueberry yogurt.
    Snack[12:00pm]: no salt pretzels with peanut butter inside, about two handfuls.
    I start to get really sleepy around 2:30 pm. I have been drinking guayasa tea to help with this but that has not been consistent.
    I leave work at about 3:15 and go to the gym for about 1 hour or a little longer. I lift pretty hard but my body is more ectomorphic than anything. I weigh 172 at 5'11. with 9% BF
    Dinner [5:30] (very consistent but not every day): While I am cooking, I eat some strawberries, carrots and humus. Little bit of olive oil with sliced garlic in pan, pour in vegetable juice, add quinoa, broccoli, and asparagus. Add a veggy protein of some sort, portabella & ****ake mushrooms, one sliced tomato, spinach leaves, half an avacado, little bit of sea salt as well. Oops forgot about the red onion in there. My desert is a few chunks of very dark chocolate.
    I then relax for about 45 minutes. Then on the bike and I ride for at least two hours each night. Mostly flats right now, but my gear inches are in the 80's so I am trying to keep a good pace while adding sprints in here and there. When I get home I usually just eat some watermelon and drink orange juice, but have started to add in the Trader Joe's protein drinks.
    Okay, what am I missing?

    Thanks

    Last edited by robabeatle; 09-28-08 at 09:19 AM.

  2. #2
    `
    Join Date
    Oct 2005
    Posts
    282
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    What do you do for employment, are you seated or on your feet?

  3. #3
    Senior Member robabeatle's Avatar
    Join Date
    Sep 2008
    Location
    space
    My Bikes
    Cannondale Supersix, Ultegra, Psimet wheels. CAAD7, Ultegra, wheels
    Posts
    1,233
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    I am a teacher. I usually an on my feet moving around. I try to stretch, working on this though, during the day. I teach the following: 8:30- 11:15, lunch, 12:15- 1:05, break, 2:00 - 3:00. The crash hits me just before my last class. Do you think I should maybe go for a walk to get the blood flowing? Thanks for the help.

  4. #4
    `
    Join Date
    Oct 2005
    Posts
    282
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Personally I think if you make a change in your life related to this you should do one thing at a time so you know what works.

    If I am not mistaken, which I am often, then you are consuming some food items that contain caffeine. I notice that the more caffiene that I consume the more tierd I become later on. I think the simplest idea would be to take walk to get the blood flowing, but do it outside to get more oxygen in your system. Maybe even just relaxing in the outdoors will help as well. I have the same problem as you during the week because I am sitting all the time during the day. The week ends are different because my routine is varied.

    If you are able to do some weights at your facility then you may want to try that too. Even though you are on your feet all day your body is used to it so it may be similar to sitting behind a desk all day.

    I can't comment much on your diet because I do not know much about a vegetarian lifestyle.

    Another interesting homework assignment for you is to research hormone pathways and the way they relate to circadian rhythms so you can understand what forces are at play in your body and how they are making you crash at 1430. Then try to play around with how your body hormones with activities and the things you eat. Play investigator to see what works best for you.

  5. #5
    Senior Member robabeatle's Avatar
    Join Date
    Sep 2008
    Location
    space
    My Bikes
    Cannondale Supersix, Ultegra, Psimet wheels. CAAD7, Ultegra, wheels
    Posts
    1,233
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Thank you. I am consuming coffee in the morning which has caffeine as well as the guarana.
    I do eat some fish during the week as well, maybe every other day or less. I dont know how long caffeine stays in the body, I stop drinkning it by 8:30 am.
    I will try walking around during my break and see what that does. I guess I was more wondering if there are any obvious deficiencies in my diet as I don't eat any red meat, poultry maybe once a week, and as I said fish (tuna, salmon) every other day or less.
    Yes, changing one thing at a time is most reasonable. Thank you.

  6. #6
    `
    Join Date
    Oct 2005
    Posts
    282
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    What do you do for vitamin B-12, and are you getting enough.

    I would also try to eat some fat and protein at breakfast, this will have the effect of slowing the rate of carb absorption. I would also avoid the juice it is a very fast absorbing carb

    I am not a dietitian so it would take a lot of research for me to say what you dietary deficiencies are. I wish I had the time to research this but I don't, it would be interesting to know. To my eye I would also say you need to increase you fat intake. Try adding some fat and protein to your meals to vary the rate of carb absorption

    If I were you I would find out what my dietary needs are for someone within your context and start there. Then look at the consistent nutrients of your diet, like vitamins, minerals, fibre etc...

    Analyse the 2 together and see where your diet is lacking. Fulfill your nutrition needs with wholesome foods that you like and see how that affects you energy levels, on bike performance and recovery.

    I will be a hypocrite and say do your best to eliminate caffeine. Because although you may stop drinking it early in the day the effects on your body can last a week after your last drink for some people. My personal experience is that when I stop drinking coffee it takes about a week for the evil headaches go away and the full benefits to emerge. Of course I like torturing myself so I start drinking coffee soon after I get over the with withdrawals.
    Last edited by Tabagas_Ru; 09-28-08 at 11:17 AM.

  7. #7
    Senior Member
    Join Date
    Oct 2005
    Posts
    14,276
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Personally, I eat around 6 times before I leave work to ride home. I took my usual 2 meals and spread them around 6 smaller meals. This keeps me fueled better and eliminates overeating.
    If you are running out of energy at 2:30 why not do something simple like add another snack at around 2:00pm?

  8. #8
    Senior Member robabeatle's Avatar
    Join Date
    Sep 2008
    Location
    space
    My Bikes
    Cannondale Supersix, Ultegra, Psimet wheels. CAAD7, Ultegra, wheels
    Posts
    1,233
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    When at work, it is hard to spread the calories out over a longer span of time, taking in less. So at 2:00 I am not at all hungry and would feel bloated if I ate anything more.
    I really like my morning coffee but maybe it will have to go. That is a hard one.
    B-12. I have been told by my vegan friend that this might be lacking as well since I don't eat a lot of meat. (Yes, I consider fish meat.) Is there a recommended supplement. I am not so sure about vitamins as some research indicates that you need more than just the vitamin in question for superior absorption.
    Also, I eat the veggie patties in the morning which have 20 g total protein in the form of veggie and soy protein.

  9. #9
    Long Distance Cyclist Machka's Avatar
    Join Date
    Jan 2003
    Location
    I ride where the thylacine roamed!
    My Bikes
    Lots
    Posts
    36,653
    Mentioned
    13 Post(s)
    Tagged
    0 Thread(s)
    A couple suggestions ...

    1) When you start to "crash", drink lots of water. In fact, it probably wouldn't hurt to drink lots of water throughout the day. But I know how difficult that can be as a teacher. Working in an office, I have a 1 litre bottle I go through in an afternoon ... but when I was doing my teaching practicum, it was very hard to drink lots and teach at the same time.

    2) Add more protein in your diet. Carbs increase your blood sugar more quickly, and then it drops off more quickly. But protein has more staying power. When I'm in school, I eat little packets of almonds and I'm going to add a bit of cheese to the mix as well to help me get through the day.

  10. #10
    Senior Member robabeatle's Avatar
    Join Date
    Sep 2008
    Location
    space
    My Bikes
    Cannondale Supersix, Ultegra, Psimet wheels. CAAD7, Ultegra, wheels
    Posts
    1,233
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Great advice. I do need to drink more water. Esp. with all the blabbing I do teaching.
    I think that I may have to go with a protein mix to help on that end. Hmmm....

  11. #11
    Senior Member
    Join Date
    May 2008
    Posts
    47
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Since it only happens during the week, are you bored with your job? Maybe loosing interest in your current career?

  12. #12
    Senior Member s4one's Avatar
    Join Date
    Aug 2007
    Posts
    1,330
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    I think you eat a lot... maybe you can cut down on some food so it wont make you sleepy.
    Burnt slicks

  13. #13
    Senior Member robabeatle's Avatar
    Join Date
    Sep 2008
    Location
    space
    My Bikes
    Cannondale Supersix, Ultegra, Psimet wheels. CAAD7, Ultegra, wheels
    Posts
    1,233
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    I feel like I eat a lot too, but I am not gaining weight and I dropped one percent body fat over the last few weeks. I have been at 172 for about a decade now. If I eat less I feel like I will lose weight, might be good for biking??
    No, not bored with the job, but it is demanding. Non stop teaching practically all day, and I earn a sack of peanuts at the end of the month!

  14. #14
    Senior Member robabeatle's Avatar
    Join Date
    Sep 2008
    Location
    space
    My Bikes
    Cannondale Supersix, Ultegra, Psimet wheels. CAAD7, Ultegra, wheels
    Posts
    1,233
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    PS: just did a person best today on the fixed gear. I rode about 65 miles with some short steep hills and long less steep climbs. My longest ride previously was last weekend for 35 miles. I do admit that there were times when it would have been great to have a few gears. But what a triumph in the end!

  15. #15
    Senior Member
    Join Date
    May 2008
    Location
    SoCal
    Posts
    1,247
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Maybe you need More carbs....you are rather lean at 9% bf, and maybe your blood sugar is dropping in the afternoon. Experiment with your diet.

    FYI most soups have lots of Salt but very few calories. Eat more food

  16. #16
    Lost in Nostalgia
    Join Date
    Sep 2007
    Location
    Fog City
    Posts
    642
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Maybe somewhat OT but I might tryout different GELS to see which works good.

  17. #17
    Senior Member Richard Cranium's Avatar
    Join Date
    Jun 2002
    Location
    Deep in the Shawnee Forest
    My Bikes
    LeMond - Gunnar
    Posts
    2,786
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Hi. I am trying to figure out why I have an energy crash on most weekdays around 2:30 pm.
    I don't know - but I suspect its "all in your head."

    Jump in a cold shower tomorrow at 2:29 and describe the ensuing "energy crash."

  18. #18
    Senior Member robabeatle's Avatar
    Join Date
    Sep 2008
    Location
    space
    My Bikes
    Cannondale Supersix, Ultegra, Psimet wheels. CAAD7, Ultegra, wheels
    Posts
    1,233
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Gels: sorry I think these are more marketing than nutrition.
    Shower: I am at work at that time.
    Today I am going lighter on my lunch and spreading the food intake out over a longer time and will see what that does.
    I am starting to think that this was happening due to my ramped up night riding on the days prior to the crash. Maybe my body was readjusting to the new higher demands that I am placing on it. (?)

  19. #19
    Long Distance Cyclist Machka's Avatar
    Join Date
    Jan 2003
    Location
    I ride where the thylacine roamed!
    My Bikes
    Lots
    Posts
    36,653
    Mentioned
    13 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by knotty View Post
    Maybe somewhat OT but I might tryout different GELS to see which works good.
    Or not. You could have the same thing or better going for you putting honey on toast.

  20. #20
    crazy bike girl msincredible's Avatar
    Join Date
    Jul 2007
    Location
    Santa Cruz mountains
    My Bikes
    '07 Orbea Onix, '07 Birdy Yellow, '06 Cannondale Bad Boy (stolen)
    Posts
    3,319
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Try some nuts instead of the pretzel snack.
    Countries I've ridden in: US, Canada, Ireland, UK, Germany, Netherlands, France, China, Singapore, Malaysia
    States I've ridden in: Illinois, Connecticut, Massachusetts, Pennsylvania, California, Nevada, Missouri, Colorado

  21. #21
    50000 Guatts of power 127.0.0.1's Avatar
    Join Date
    Sep 2008
    Posts
    1,001
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    tl;dr

    you should seek the facts about your body first

    get a phlebotomy and have your fluids checked by an endo. ensure
    your counts and antibodies normal

    are THEN you can discuss diet.

  22. #22
    Long Distance Cyclist Machka's Avatar
    Join Date
    Jan 2003
    Location
    I ride where the thylacine roamed!
    My Bikes
    Lots
    Posts
    36,653
    Mentioned
    13 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by msincredible View Post
    try some nuts instead of the pretzel snack.
    +1

  23. #23
    Miles over Matter spoke50's Avatar
    Join Date
    Mar 2008
    Location
    birmingham al
    My Bikes
    trek
    Posts
    370
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Man... reading you original post made me think I was reading an artile out of Cooking Light. I wish I had the time to eat that healthy. If I take in to many sugars in the AM I will crash right after lunch. I didn't notice a lot of pastas in your diet (or maybe I just missed it in that huge grocery list) and this can be one of your best sources of carbs.

    You may be just stressing youself out over what to eat.
    [SIGPIC]http://www.bikeforums.net/image.php?type=sigpic&userid=115093&dateline=1207511414[/SIGPIC]

  24. #24
    just another gosling Carbonfiberboy's Avatar
    Join Date
    Feb 2007
    Location
    Everett, WA
    My Bikes
    CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
    Posts
    7,532
    Mentioned
    1 Post(s)
    Tagged
    1 Thread(s)
    Yeah, great diet. But pretty high in carbs, which is good for biking. The very same thing happens to me, too, and I have a similar diet. Your blood sugar just goes to hell about then. I eat about 2/3 c. of mixed peanuts, raisins, and M&Ms about 3:00, and then have 15g of whey protein about 4:00, then ride @ 5:00, then gym, then dinner. Exercise will hold your blood sugar pretty steady if you use 100-200 cal. of drink while you exercise.

    I don't think it has anything to do with the coffee.

  25. #25
    Senior Member robabeatle's Avatar
    Join Date
    Sep 2008
    Location
    space
    My Bikes
    Cannondale Supersix, Ultegra, Psimet wheels. CAAD7, Ultegra, wheels
    Posts
    1,233
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by spoke50 View Post
    Man... reading you original post made me think I was reading an artile out of Cooking Light. I wish I had the time to eat that healthy. If I take in to many sugars in the AM I will crash right after lunch. I didn't notice a lot of pastas in your diet (or maybe I just missed it in that huge grocery list) and this can be one of your best sources of carbs.

    You may be just stressing youself out over what to eat.
    LOLz. I feel great in general eating with this type of diet. Most of what I buy is organic too. It does cost me money and I get to the store (Trader Joe's FTW) about every other day, which is not a problem since it is only about a mile away.
    The last few days have been better. I am almost thinking that my energy drop was due to my ramping up in intensity of my night workouts over such a short time period. But that is shot to hell now that I wrecked pretty hard last night on my ride. Now, rest and recovery.

    Oh yeah, and as for the time to eat like this...it doesnt take much time and I dont have a tv.

    PS: kill your tv
    Last edited by robabeatle; 10-02-08 at 06:05 PM.

Page 1 of 2 12 LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •