Originally Posted by markm109
John On Saturday I rode 25 miles in 1.5hours with 80deg temp and 100% humity. I didn't eat breakfast and only took water. Up to that point, 35 miles is my longest so 25 is a good training ride. I rode hard the entire time (I'm 250lbs so it is a good workout) and got sick / hurt the rest of the day. My sugar wasn't low (I'm a type 2 diabetic) so the only thing I could think of was dehydration / electro imbalance (lost 4 lbs on the ride even with drinking 20oz of water).
Hope the recipe works for you, let us know how it goes.
4 lbs is almost a gallon of water, if you replaced it with only 20oz it's no wonder you were feeling poorly afterwards. In general, if you don't need to urinate every 90 minutes or so, or if your urine is very dark when you do urinate, you are not hydrating enough.
Also, a hard workout early on an empty stomach is not a good idea. Your body needs fuel - especially some carbs - during a hard workout. If you don't give it the fuel it needs it will attack muscle and you may do more damage than good.
Post-ride make sure you continue to hydrate until you are urinating with normal frequency and color, and if you are really "punked out" - have a whey protein shake or something else high in fairly easy-to-digest protein. This will help build lean muscle mass, the mere presence of which will increase your resting metabolism and fight fat. Actually, protein shakes are fairly low in calories and having one after any hard ride is probably a good idea whether you are punked out or not.
Finally, during a ride if you reach a point where for a prolonged period you feel completely done in it is time for a break (note the specification of a prolonged period, not to be confused with the initial "wall" you sometimes hit a few miles into a ride). Take on some water and fuel (especially carbs) during the break. If you press on through a period of prolonged total exhaustion there is a pretty good chance you will damage muscle tissue. This is why I always carry a power bar of some sort even if I don't intend to use it, it's no fun to be 15 miles from home or the car when you realize you don't have enough fuel for the trip!
By the way, you can make your own "heart healthy" powerbars, too:
1) 6 TBsp natural peanut butter
2) 4 TBsp pure honey
3) 1 scoop Whey protein mix (I use EAS and the stats below are based on that)
4) 2 cups non-instant Quaker Oatmeal ("Old Fashioned")
5) 1/4 teaspoon Morton salt substitute
Mix all the ingredients well with an electric blender. Press *firmly* into a rectangular container (I use the sandwich-sized disposable glad containers). Chill for two hours or more in the refrigerator, then cut into six bars and wrap them in cellophane food wrap. Store in the refrigerator until your ride. These will soften during the ride, but not much more than PowerBars brand bars. Each bar has:
Total fat: 17g
Sat. fat: 2.8g
(Note, almost all of the fats come from the peanut butter. Not all natural peanut butters are created equal, try to find one that has as little saturated fat as possible. If you use "normal" peanut butter it will have a lot more saturated fat, which is nowhere near as okay for your heart.)
Tot. carb: 32.5g