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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 08-07-04, 06:10 AM   #1
Diggy18
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I have this thing, where if I go for a long ride, maybe more than three hours, then boy oh boy I just can't freakin sleep that night. Yesterday afternoon I rode about five hours, and was up at 3 am that night. I can't figure out if it's just due to pain in my quads (they get sore always from riding far), or maybe I'm not drinking enough water or eating enough, and that is causing discomfort that is keeping me awake. Or maybe it's something like I'm still "excited" about going for the long ride that day, even after I get back home and into bed, and there's a high adrenaline level or something that's keeping me awake.

So does anybody else have this problem? What do you think?
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Old 08-07-04, 11:19 AM   #2
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I have that problem. I can be very tired from a physical effort, but I can't go to sleep.

I've checked my pulse several hours after a long ride, and it'll still be up in the 90s. I just don't recover well, even if I've been putting in lots of miles on a regular basis.

It's better if I avoid caffeine (obviously). It could be that you are dehydrated and it slows your recovery. I've tried to keep hydrated more lately and I seem to be doing better. Plus my conditioning has improved.
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Old 08-07-04, 12:53 PM   #3
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Quote:
Originally Posted by Diggy18
I have this thing, where if I go for a long ride, maybe more than three hours, then boy oh boy I just can't freakin sleep that night. Yesterday afternoon I rode about five hours, and was up at 3 am that night. I can't figure out if it's just due to pain in my quads (they get sore always from riding far), or maybe I'm not drinking enough water or eating enough, and that is causing discomfort that is keeping me awake. Or maybe it's something like I'm still "excited" about going for the long ride that day, even after I get back home and into bed, and there's a high adrenaline level or something that's keeping me awake.

So does anybody else have this problem? What do you think?
I remember reading a recommendation for people with these problems to perhaps push up their training to earlier in the day, or even before work in the early morning hours? I mean, if the endorphins from exercise is keeping you from sleeping, you may want to end your workout as early as possible so that it doesn't interfere with your sleep.

Just one thought.

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Old 08-07-04, 01:45 PM   #4
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If I finished the ride at 5pm, and then turned in to bed at 10, do you think it's possible endorphins or high pulse could be the culprit?

Maybe a couple shots of Jack Daniels would calm me down before bed. Wouldn't that be a great part of a work out regime?
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Old 08-07-04, 02:37 PM   #5
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It's called overtraining.
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Old 08-07-04, 02:59 PM   #6
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Used to happen to me about a month ago. That was when I first started going into longer distance riding. Now I seem ok, maybe it's because I shifted my riding hours to the morning or early afternoon (finishes before 13:30, then lunch), rather than riding in the late afternoon (16:00 to 19:30 ish).
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Old 08-07-04, 05:42 PM   #7
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Originally Posted by Diggy18
If I finished the ride at 5pm, and then turned in to bed at 10, do you think it's possible endorphins or high pulse could be the culprit?

Maybe a couple shots of Jack Daniels would calm me down before bed. Wouldn't that be a great part of a work out regime?

Maybe not a shot of Jack Daniels, but I did go to a lecture during one of the fitness conventions, and the woman there was talking about how some people just can't seem to get to bed when they work out in the evenings. She recommended getting the workout done earlier in the day, and for those who really need it, she also recommended a warm bath in epsom salts. As it turns out, epsom salts are a slight muscle relaxant, and when you are soaking in a warm bath of epsom salts, your muscles are able to relax and untighten, which can lead to a good night's sleep. I tried it, and the first time, I almost fell asleep in the bath!

Try 1 cup of epsom salts to the full bath, and do make sure you don't fall asleep in the bath!

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Old 08-07-04, 06:43 PM   #8
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In some folks (me), their muscles/nerves keep on "firing" after intensive exercise. I never work out hard in the evening, as I know I will not sleep. I am a pretty "wired" person as it is.

No, it is not overtraining.

Simply differences in bodies and how they react to physical exertion.


Quote:

http://www.drweil.com/app/cda/drw_cd...age-pageId=206

Get plenty of exercise during the day. Studies have shown that people who are physically active sleep better than those who are sedentary. The more energy you expend during the day, the sleepier you will feel at bedtime. Just be sure not to engage in vigorous exercise too close to bedtime as that can make it more difficult to fall asleep.

Reduce your intake of caffeine, particularly in the evening.

Avoid stimulants like caffeine and limit alcohol. Both, even when consumed early in the day, can affect sleep.
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Old 08-07-04, 06:47 PM   #9
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I have this problem too. Can't sleep until around 5AM.
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Old 08-07-04, 08:07 PM   #10
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Hmmm... I think both of you guys may do well to try the more natural remedy I recommended. Get the epsom salts cheap from the store for a buck and give it a try. Then if you get the chance, post back and let me know how it goes. If it doesn't work, I can dig up my notes and find some other natural alternatives for you that are cheap and easy to do.

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Old 08-07-04, 08:08 PM   #11
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Quote:
Originally Posted by Diggy18
If I finished the ride at 5pm, and then turned in to bed at 10, do you think it's possible endorphins or high pulse could be the culprit?

Maybe a couple shots of Jack Daniels would calm me down before bed. Wouldn't that be a great part of a work out regime?

Jar
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Old 08-08-04, 12:51 AM   #12
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I can vouch for Koffee's epsom salt baths. I played football for 6yrs and after every game I would just be wired and crazy and ready to go again. After a 30min bath with a BUNCH (I never measured) of epsom salt I was out like a baby. I have been following this routine for a very long time. It works!
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Old 08-08-04, 10:00 AM   #13
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I'm the total opposite of you. I get insomnia when haven't done any type of exercise.
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Old 08-08-04, 10:51 AM   #14
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I used to have this prob too...I don't know if was the age(I was under 30). My solution lately has been to really hyrdrate myself(nothing but water) and an occasional glass of wine. The wine really turns on the the sleepy switch. This was also before my diabetes was diagnosed and I found alot of my physical probs from biking were related(no duh). Ever since I've been diagnosed and treated...poof...gone were my sleeping and cramping probs. Listen to your body. it will tell you whats working and what isn't. I'd start off thouroughly hyrdrating...but thats just me.
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Old 08-08-04, 01:49 PM   #15
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Were you jsut riding too late, adn still had adenaline going through you. I get that somettimes, if I left work at 2am, get home at 2:30, and then cant sleep until about 5am, due to aderenaline rush from pumping so hard on my way home. It's usually best to give yourself 3 hours from teh time you stop riding, to the time you go to sleep. I usualyl spend that time vegging out on the internet
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