Originally Posted by
kbarch
Lately I've found that after a morning full of cycling, a 15 mile race followed by an 18 mile cruise on Saturday, or a 40-60 mile training ride on Sunday, after lunch I struggle to keep myself awake, and have found myself going to bed for the night well before sunset, and sunset these days isn't very late anymore. Last season, and even a few months ago this didn't seem to be such a problem. I'm wondering if it's because I can't get in rides quite as long as I used to during the week (90 minutes is the most I get now, where I often used to be out for two hours in the mornings), and don't train with anyone now where I used to train with 20 mph-ers.
But as much as anything, I don't think I'm eating right. Sunday, by the time I get home and cleaned up after a 62 mile ride, it's 2:30. I heat up about two pounds of jambalaya, scarf it all down with a beer, and by 4:30 I'm asleep in bed. The night before I'd had a good dinner, and in the morning I'd had a banana-berry-protein smoothie. 20 miles into the ride I get a savory scone and iced coffee and another 20 miles later I get another with a soda. At a couple of points along the way I try one of the gels that they were giving away at the start. At the end, after packing the car I inhale the PowerBar wafers that they also gave away. In addition to the coffee and soda, I went through two bottles of water and one of energy drink.
Honestly, I think I was less tired and sleepy after the century I rode in May than I was after finishing only 60 miles on Sunday, and I can't help but think it's because I was better nourished during the ride back then - that if I'd added a banana to each of those snacks on Sunday, and drank a little more to wash it all down, I would not have gotten so famished and exhausted. I also think it would have been better to have gotten a modest recovery meal immediately after the ride rather than a big one after a 45 minute drive home and all.
Lots of folks here say there's no need to eat on a ride of 4 hours or less. Maybe bigger folks can handle it better, but I just don't see the sense or advantage of waiting until afterwards to refuel.
First of all, you're not going
that far. Let's say it is a 62 mile ride (100 km) ... and suppose you're doing it in 4 hours.
Burning calories at an approximate rate of 100 for every 5 km, you're burning approx. 2000 cal. or 500 cal/hour.
Eat roughly 500 cal for breakfast so that you've got your first hour's worth of calories ready to go. That could be your smoothie if that's what goes down well. And wash it down with a tall glass of water ... especially if it is hot. Also, take an electrolyte tablet ... especially if it is hot.
Toward the end of the first hour, get out a granola bar and start nibbling. They run about 200 cal ... if you can find one up around 250 even better. Wash it down with water. Toward the end of the second hour, get out your next granola bar and start nibbling. And repeat toward the end of the third hour. Wash it all down with water. Take another electrolyte tablet if it is hot. You might also consider nibbling on salted almonds along the way for calories and electrolytes.
In 4 hours you could go through 3-4 750 ml bottles of water ... maybe slightly more if it is hot. But don't forget the electrolytes.
If you get sick of water mid-ride, and want to stop and top up the liquids, go for things like iced tea or orange juice for a few more electrolytes.
When you finish the ride, drink another bottle or tall glass of water. Keep drinking throughout the evening.
At the end of the ride you'll be somewhat depleted in calories, but that's OK. Make yourself a good sized dinner that roughly amounts to 4:1 carbs
rotein. Wash it down with water.
As you might be able to tell ... personally, I suspect the sleepy-ness has more to do with hydration than nutrition.