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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 09-17-12, 12:55 PM   #1
murkadur
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Tired at the beginning of my rides, but fine later on.

As the title states, I am tired and exhausted for the beginning of my rides but seem to be fine and energetic later on (or tired the whole ride if it's a short one). Has this been the case for anyone else or does anyone have any ideas of what might be going on? I don't know if I'm eating too much before my rides, not waiting enough before riding, or if it's something completely different. Anyone's input or similar experiences would be appreciated.
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Old 09-17-12, 01:44 PM   #2
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How long are your rides? It often takes me 1/2 hr to warm up and some days if I am riding after a previous days hard ride it can take an hour before my legs loosen up. I'm not really exhausted but my legs are just stiff or sore.

What are you eating before your ride? It should be mostly carbs.
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Old 09-17-12, 02:45 PM   #3
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Same as Greg, discouraged and tired from my day at work, legs are tight, knees ache a bit and I wonder what the hell I'm doing this for, 2 or 4 miles down the road and it's all forgotten.

I suspect it's something to do with sugar levels, adrenalin and endorphins.

Last edited by Rootman; 09-17-12 at 02:52 PM.
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Old 09-17-12, 02:58 PM   #4
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sounds kinda like what I've experienced when going to the gym for weight training after work. I think it's a matter of proper nutrition timing but also a state of mind. if I ever went home I never got back out to the gym, I would always have to go straight from the office. I usually ate something to charge me up but never a full meal. for example a small box of raisins, but I would also have a decent protein type snack at work toward the end of the day, starbucks used have agreat one: hard boiled egg, cheese cubes, grapes, tiny bagel w/ peanut butter. there's no way I'm eating a steak sub and going into a protein coma before working out ...
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Old 09-17-12, 03:09 PM   #5
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Look at how much time racers spend warming up. Doing 100K organized rides on the tandem I always feel best right after the first rest stop, generally 1 hour into the ride.
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Old 09-18-12, 12:49 AM   #6
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Originally Posted by gregf83 View Post
How long are your rides?
Right now anywhere from 10-50 miles. So is this something that is relatively normal? I guess I'm just worrying so much because I'm doing an organized ride next month that starts off with a hill.
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Old 09-18-12, 10:00 AM   #7
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Right now anywhere from 10-50 miles. So is this something that is relatively normal? I guess I'm just worrying so much because I'm doing an organized ride next month that starts off with a hill.
Yes, it's pretty normal. If I'm doing a crit race I'll typically ride for at least an hour before the race. If the ride is a long one I wouldn't bother warming up but if you are trying for a fast time and plan on riding hard it wouldn't hurt to ride easy for 30 min prior to the ride.
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Old 09-18-12, 10:24 AM   #8
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Anyone's input or similar experiences would be appreciated.
Ditto for me. Great question and I'd love to know the answer. I usually have shaken it within 3-4 miles/10-15 minutes. As previously stated, I suspect a combination of soreness, nutrition, and shaking the mental issues/stress of the day.
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Old 09-19-12, 08:29 AM   #9
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Yea I would say at least 10-15 minutes into the ride. During a warmup I'll do a few exercises and it's not until after those I feel like I'm ready. Exercises like spinning high cadence, turning out a power equal to that which i'll be working out, and usually an all out effort to open the lungs. I can say, I usually feel the best right after that hard effort - which is at the end. Order 15 min ride - cadence 2/3 mins - power 4/5 mins - sprint 30 seconds - recover 15 mins - start workout.

SO IT'S USUAL!
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Old 09-19-12, 09:27 AM   #10
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It's a bit of a common misconception that exercise always makes you tired. A good workout can actually energize you, provided that you've eaten enough before to provide you energy during the workout and stay hydrated. If I'm going to do a strenuous ride or workout, I always prepare a protein shake beforehand and let that digest for about 30 mins before starting my activity. It not only keeps you from having to eat as much during the ride, it also prevents that "crash" that you can often feel after a strenous workout. Hydration is still very much a necessity during the ride, obviously.
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Old 09-19-12, 08:24 PM   #11
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Warming up helps your blood vessels dilate enabling better flow of oxygen to the muscles and the removal of lactic acid. Starting on a hill without proper warm up will suck so make sure you warm up before the start of your upcoming ride.
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Old 09-20-12, 11:13 AM   #12
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very normal for me. Just like someone stated above. I don't really get my legs until after my first break. My warm up time can be anywhere from 15 to 40 minutes depending on my body condition.
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Old 10-07-12, 08:48 PM   #13
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Agree with most here. I have noticed that as I age my time to warm up and feel comfortable is getting longer and longer, now its a good 30-40 minutes to really be able to tell how good I will feel on a ride
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Old 10-08-12, 05:57 AM   #14
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I hate cycling and I don't know why I do it and I wonder what the heck I'm doing in the first place!


But after 30 min, it goes way. Always been that way. Just peddle it out.
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Old 10-10-12, 09:25 AM   #15
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it takes me 10 miles to warm up. Tiredness is as good a description as any of how I feel until I have warmed up. I go uphill right from my house, usually into a headwind. It's always a little unpleasant to start that way.
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Old 10-10-12, 09:31 AM   #16
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Yeah it varies from 30-60 minutes for me. The colder it is outside, the longer it takes to warm up (sounds obvious in retrospect!). Whether I rode the previous day doesn't seem to have as much of an effect as whether I got a good nights sleep.
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Old 10-10-12, 09:35 AM   #17
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it takes me 10 miles to warm up. Tiredness is as good a description as any of how I feel until I have warmed up. I go uphill right from my house, usually into a headwind. It's always a little unpleasant to start that way.

Agreed. Hills immediately after starting make me wonder "god why am I riding today". But after I'm warmed up, hills become more of "Bring it!".

Heavy head winds on the other hand are always demoralizing for me. I think it's because of the "not being able to see the end" aspect. At least with hills you can see the top. Wind never ends.
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Old 10-10-12, 04:22 PM   #18
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it takes me 10 miles to warm up. Tiredness is as good a description as any of how I feel until I have warmed up. I go uphill right from my house, usually into a headwind. It's always a little unpleasant to start that way.
Starting with hills right away sucks, but at least you can go through a warm up stretching routing before you go out. I have to take my folder on a bus so that I can drop my son off at his school and then bike to work. I can't warm up in front of the school because it would look stupid and have to start cold then I hit a few small hills rather quickly (first 1/2 mile) that always leave me gasping for air. Certainly not the best way to start for someone like me who's had heart related health issues, especially as it gets colder and colder.
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Old 10-12-12, 10:47 AM   #19
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I'm glad to hear that I'm not alone either. . . The hardest part of probably 75% of my rides is clipping in. Once I get moving, I gradually feel better. Sometimes it takes a couple miles until I'm enjoying it, sometimes an hour. I'm sure there are many reasons, both mental and physical, that contribute. I also tend to think that some people are more prone to being "slow starters". When I was a runner years ago, I nearly always ran "negative splits" in races- the 2nd half faster than the first half- even with extensive warm ups and stretching.
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Old 10-13-12, 06:14 AM   #20
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I think it is very much in one's mind...every night when coming home from the office (been there at least 11 hours plus 45m ride in and ride home) I often feel like just going home and sometimes I do. Most of the time though I fight through it and go for a ride; at first I am thinking WTF am I doing out here?!?! Then about 15-20m into it I realize how happy I am that I did it.

I feel empty on the days when I "quit" and don't ride simply because of mental exhaustion...no excuse.
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Old 10-16-12, 02:44 PM   #21
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I dont start feeling good until about 45 minutes into a ride. I always start off slow and ease my way into rides. At about an hour I feel ready to charge.
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Old 10-16-12, 03:20 PM   #22
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I don't have the reasons of a full days work (student) so when I ride I mainly feel good after 20 minutes. This seems short compared to others posted but I may be doing higher intensity and shorter rides. This may sound silly, but it's my experience. An uncomfortable nights sleep sometimes leave me aching for a long time into a morning ride. Others in my group who have jobs sitting in an office/shop also feel stiff compared to those with hands on jobs, just give yourself a good warm-up to loosen up if you can, or go 5-10% less than you usually would at the start of a ride. Good luck with the event!
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