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how to recover - I feel sick now

Old 07-04-11, 05:34 PM
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how to recover - I feel sick now

Hi everyone, I'm a newbie here and I got my first road bike last week.
I got so excited that I think I rode a little too much for my ability and I feel sick and weak now.
So here goes what I did.

Day1: 30 mile flat ride, felt fine

Day2: 30 mile flat ride, felt a little sick and VERY hungry. McDonald cured the hunger.

Day3: 50 mile, 80% flat, 20%hill, I feel like I'm going to throw up, can't eat and not hungry at all. I'm sipping gatorade now.

I'm a small woman, 5'2", 110lb.

Here is what I ate before, during, after the ride.

Before the ride: yogurt, blueberry, oatmeal, egg, coffee (my usual breakfast)

During the ride: I drank 1/2 bottle of 24oz water, 1 bottle of 24oz gatorade.
I also ate one cereal bar(cliff or larar bar) I tried the GU, but hated it and threw it away.

After the ride: I ate bread and salad, cereal bar (my usual lunch)


My question is:
1. what should I eat/drink now?
I'm thinking about sipping gatorade until this nausea goes away but what should I do next? I'm thinking about chicken or burger but I'm worried that would upset my stomach.

2. Is water/gatorade not enough for long distance ride? should I drink more even though I don't feel thirsty? Is there some formula such as certain amount of liquid per certain distance?

3. Is there energy bar/gel that tastes better than GU? I thought is was so disgustingly sweet and I didn't like the consistency.



I know I'm stupid to do this to myself but I was so excited that I got carried away I guess. This was my first road bike and I got the clipless pedal and shoes and shorts and jersey and computer... the whole set and I overestimated my ability.

I'm reading what other people do for their recovery after long ride.

Thanks for your reply!

Happy 4th of July!
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Old 07-04-11, 05:39 PM
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Not sure on the exact stats, but you should probably be drinking twice as much (more water too), and eating a bit more. And for my recovery, I just stock up a bit on calories. A sandwich or two, salty snack (yay, sodium!). But then again, I'm only 15, so my body is much more tolerant of the crap I can shove into myself. And you should eat more than just your usual lunch after a ride.

Powerbar gels seem to work well for me. The fruity flavors especially.

You seem to going pretty well for a beginner though. I know I didn't end up doing more than 150 miles my first week.

Oh yea, don't forget to post pics of your bike.
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Old 07-04-11, 05:41 PM
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Slow down...

What bike do you ride and where at?

You just might be trying to ride too fast, too far, too quick.
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Old 07-04-11, 05:42 PM
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first, stop eating McDonalds. That **** isn't even food, and gives your body nothing as far as fuel to burn. Imagine putting grease in your gas tank, your car wouldn't want to work.

You should make sure that you are taking in enough protien and calories so your body has enough to burn. It also sounds like you are not drinking enough water. For a beginner, on a 30-50 mile ride, you should be going through at least two 24oz bottles of water.

Next, eat healthier. I can't stress that enough. I rode 62 miles this morning and I'm by no means an advanced rider, but I felt great afterward. I don't eat fast food as a concrete rule.

There are many good bars and gels. I use a combination of Powerbar Pure Energy because it doesn't have any garbage in it, Shot Block Margarita flavor because it has extra sodium to retain my water, and ocassionally a Hammer Gel Tropical for the caffeine boost.

Also, as a beginner, you'd probably be better off taking a day off in there. Do that 50 mile ride, but then don't ride the next day. After a while, you'll start recovering quicker.
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Old 07-04-11, 05:46 PM
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That's a lot of miles starting from scratch! It's good to have that enthusiasm, though.

I agree with upping the liquid intake, especially if you're in a hot climate.

You don't list dinner, but that lunch would be a little light for me. Also try more that one blueberry for breakfast
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Old 07-04-11, 05:48 PM
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Yeah, relax.

It will pass..

Hey, Holden! How old are you? If you don't mind...

EDIT: Whoops wrong gender. Sorry.

Question still stands if you'll consider.
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Old 07-04-11, 05:57 PM
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Gatorade itself is enough to make me queasy.

That **** is nasty.

Get something actually aimed at athletics, not some sickly-sweet pap marketed as if athletes or even those that play athlete on weekends would actually drink it. I use Cytomax. I'm sure others will chime in with their favorites.
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Old 07-04-11, 05:58 PM
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Right now continue with the water or Gatorade. Even dilute the Gatorade by half with water.

Chocolate milk after a hard ride can help too if you feel up to it.

How hard are your rides on a scale of 1-10, ten being extremely difficult?

I also agree that you need more water before and during the ride. If you sweat a lot, start drinking the Gatorade about 1/2 hour before the ride.

I have found to prefer Hammer Heed and Nuun to Gatorade.
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Old 07-04-11, 06:00 PM
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Originally Posted by Vicelord
first, stop eating McDonalds. That **** isn't even food, and gives your body nothing as far as fuel to burn. Imagine putting grease in your gas tank, your car wouldn't want to work.

You should make sure that you are taking in enough protien and calories so your body has enough to burn. It also sounds like you are not drinking enough water. For a beginner, on a 30-50 mile ride, you should be going through at least two 24oz bottles of water.

Next, eat healthier. I can't stress that enough. I rode 62 miles this morning and I'm by no means an advanced rider, but I felt great afterward. I don't eat fast food as a concrete rule.

There are many good bars and gels. I use a combination of Powerbar Pure Energy because it doesn't have any garbage in it, Shot Block Margarita flavor because it has extra sodium to retain my water, and ocassionally a Hammer Gel Tropical for the caffeine boost.

Also, as a beginner, you'd probably be better off taking a day off in there. Do that 50 mile ride, but then don't ride the next day. After a while, you'll start recovering quicker.

Fried chicken fingers from Wal Mart are great fuel for a ride, so is Ihop's pancake combo. Your body's not a car, it burns whatever you eat. Grease happens to be a calorie dense food. A few generations ago, beef tallow (fat) on bread was a great lunch for field workers. Lots of energy without weighing them down.

I ride to eat whatever and however much I want to.
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Old 07-04-11, 06:05 PM
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Originally Posted by BryGuy
Fried chicken fingers from Wal Mart are great fuel for a ride, so is Ihop's pancake combo. Your body's not a car, it burns whatever you eat. Grease happens to be a calorie dense food. A few generations ago, beef tallow (fat) on bread was a great lunch for field workers. Lots of energy without weighing them down.

I ride to eat whatever and however much I want to.
your body will not run as efficiently on garbage food as it will on a well thought out intake of proper food. You're crazy if you disagree.

You need to think of your food as fuel. When I turned the corner and realized this, I realized what foods maximize my performance, and what foods rip my body apart. A regular diet of fried chicken fingers and hamburgers won't get you anywhere.

Food is Fuel. If we could all start looking at food as fuel for our body’s instead of using it for comfort, stress, or a remedy to boredom.


Food should be consumed 5-6 times per day. WHAT?!! This is absolutely correct. The worst thing we can do is “starve” ourselves if we’re trying to lose weight. If we all would eat 5 small meals per day, our bodily systems would function properly. We wouldn’t experience low blood sugar, moodiness, and eating 5-6 times per day actually increases your metabolism because it takes “work” to digest the foods you consume.


Breakfast should NOT be skipped. The first meal of the day is the most crucial. Your body has been fasting the entire night and needs fuel. (Break Fast). If this meal is skipped frequently it can actually cause a gain in weight because your body thinks that it is starving and will go into “starvation mode” actually storing all your consumed calories instead of allowing them to be used for muscle building and fuel.


Consume Whole and Natural Foods – Jack La Lanne had a saying – “if it’s made by man – don’t eat it! If it tastes good – spit it out,” Who better to listen to than a man who is in his nineties and is more fit than most guys in their 40’s, still lifts weights and has an infomercial?!! Whole and Natural foods are those which come from natural sources – not processed. Eliminate white breads, white pastas, processed crackers, chips, etc. from your diet and switch to healthy snacks such as nuts, dried fruits, quality protein such as fish and poultry and lots of fresh vegetables and fruits. Think about it…would you put water in the gas tank of your vehicle? I would think not, because it is not the proper fuel for a gas engine – so it is with your body.


Avoid fast food and convenience food. Again, these foods are not healthy because they are not made using the best ingredients. Don’t supersize it and stay away from French fries and other deep fried foods. However, there are ways to eat out and I will be sharing those tips another day.
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Old 07-04-11, 06:10 PM
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Originally Posted by achoo
Gatorade itself is enough to make me queasy.

That **** is nasty.

Get something actually aimed at athletics, not some sickly-sweet pap marketed as if athletes or even those that play athlete on weekends would actually drink it. I use Cytomax. I'm sure others will chime in with their favorites.
Originally Posted by mvnsnd
Right now continue with the water or Gatorade. Even dilute the Gatorade by half with water.

Chocolate milk after a hard ride can help too if you feel up to it.

How hard are your rides on a scale of 1-10, ten being extremely difficult?

I also agree that you need more water before and during the ride. If you sweat a lot, start drinking the Gatorade about 1/2 hour before the ride.

I have found to prefer Hammer Heed and Nuun to Gatorade.
I've used Pedialyte for recovery.

I'm a banana man, though. God's munificent gift to the roadie.
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Old 07-04-11, 06:10 PM
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Originally Posted by Vicelord
your body will not run as efficiently on garbage food as it will on a well thought out intake of proper food. You're crazy if you disagree.

You need to think of your food as fuel. When I turned the corner and realized this, I realized what foods maximize my performance, and what foods rip my body apart. A regular diet of fried chicken fingers and hamburgers won't get you anywhere.

Food is Fuel. If we could all start looking at food as fuel for our body’s instead of using it for comfort, stress, or a remedy to boredom.


Food should be consumed 5-6 times per day. WHAT?!! This is absolutely correct. The worst thing we can do is “starve” ourselves if we’re trying to lose weight. If we all would eat 5 small meals per day, our bodily systems would function properly. We wouldn’t experience low blood sugar, moodiness, and eating 5-6 times per day actually increases your metabolism because it takes “work” to digest the foods you consume.


Breakfast should NOT be skipped. The first meal of the day is the most crucial. Your body has been fasting the entire night and needs fuel. (Break Fast). If this meal is skipped frequently it can actually cause a gain in weight because your body thinks that it is starving and will go into “starvation mode” actually storing all your consumed calories instead of allowing them to be used for muscle building and fuel.


Consume Whole and Natural Foods – Jack La Lanne had a saying – “if it’s made by man – don’t eat it! If it tastes good – spit it out,” Who better to listen to than a man who is in his nineties and is more fit than most guys in their 40’s, still lifts weights and has an infomercial?!! Whole and Natural foods are those which come from natural sources – not processed. Eliminate white breads, white pastas, processed crackers, chips, etc. from your diet and switch to healthy snacks such as nuts, dried fruits, quality protein such as fish and poultry and lots of fresh vegetables and fruits. Think about it…would you put water in the gas tank of your vehicle? I would think not, because it is not the proper fuel for a gas engine – so it is with your body.


Avoid fast food and convenience food. Again, these foods are not healthy because they are not made using the best ingredients. Don’t supersize it and stay away from French fries and other deep fried foods. However, there are ways to eat out and I will be sharing those tips another day.
Someone rides 110 miles in the first three days she owns a road bike, and you go off on an anti-junk food rant because she doesn't feel well?

WTF?
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Old 07-04-11, 06:12 PM
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Protein after the ride for recovery. For a good recovery meal, try some whole wheat pasta with marinara sauce, and a grilled sliced chicken breast. The pasta will replenish the glycogen your body has burned, protein in the chicken will help with muscle soreness, and tomatoes are high in anti-oxidants.
The sugars in the Gatorade will dehydrate you more in the long run. When I am forced to use it, I always dilute it 50% with water. A good rule of thumb is one bottle of water every hour, more if it is above 80F or humid.
Try Clif Bars, Power Bars, Clif Shot Bloks, or Jelly Belly Sport Beans until you find something you like.
On a 50 mile ride, you are probably burning between 2400-3000 calories with a 14-15 MPH average.
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Old 07-04-11, 06:13 PM
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Originally Posted by ahsposo
I've used Pedialyte for recovery.
That gets expensive. About as good as it gets, but expensive.

I'm a banana man, though. God's munificent gift to the roadie.
Yeah, just wash it down with some chocolate milk. And after some longer 60 mile-or-more rides with a few thousand feet of climbing, maybe a hamburger (or even two!) for some good red-meat protein!
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Old 07-04-11, 06:16 PM
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Originally Posted by Vicelord
your body will not run as efficiently on garbage food as it will on a well thought out intake of proper food. You're crazy if you disagree.

You need to think of your food as fuel. When I turned the corner and realized this, I realized what foods maximize my performance, and what foods rip my body apart. A regular diet of fried chicken fingers and hamburgers won't get you anywhere.

Food is Fuel. If we could all start looking at food as fuel for our body’s instead of using it for comfort, stress, or a remedy to boredom.


Food should be consumed 5-6 times per day. WHAT?!! This is absolutely correct. The worst thing we can do is “starve” ourselves if we’re trying to lose weight. If we all would eat 5 small meals per day, our bodily systems would function properly. We wouldn’t experience low blood sugar, moodiness, and eating 5-6 times per day actually increases your metabolism because it takes “work” to digest the foods you consume.


Breakfast should NOT be skipped. The first meal of the day is the most crucial. Your body has been fasting the entire night and needs fuel. (Break Fast). If this meal is skipped frequently it can actually cause a gain in weight because your body thinks that it is starving and will go into “starvation mode” actually storing all your consumed calories instead of allowing them to be used for muscle building and fuel.


Consume Whole and Natural Foods – Jack La Lanne had a saying – “if it’s made by man – don’t eat it! If it tastes good – spit it out,” Who better to listen to than a man who is in his nineties and is more fit than most guys in their 40’s, still lifts weights and has an infomercial?!! Whole and Natural foods are those which come from natural sources – not processed. Eliminate white breads, white pastas, processed crackers, chips, etc. from your diet and switch to healthy snacks such as nuts, dried fruits, quality protein such as fish and poultry and lots of fresh vegetables and fruits. Think about it…would you put water in the gas tank of your vehicle? I would think not, because it is not the proper fuel for a gas engine – so it is with your body.


Avoid fast food and convenience food. Again, these foods are not healthy because they are not made using the best ingredients. Don’t supersize it and stay away from French fries and other deep fried foods. However, there are ways to eat out and I will be sharing those tips another day.
The above is excellent advice. I drink little to nothing, and have maybe one pack of GU on a very hot 95 degree summer days, on rides of up to 50 miles and more. Eating and drinking make me feel like you are feeling. I do drink a bottle of gatorade and have a couple of snacks after I ride. I consume the GU only if I feel low on energy. This is completely the wrong way to do things but a routine that I have always used. Maybe your eating a bit much? Anyway feel better, and by all means keep pedaling, and listen to nothing PCAD says here! Oh and bananas yeah, GOOD! Peppermint candy also !
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Old 07-04-11, 06:17 PM
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Originally Posted by achoo
That gets expensive. About as good as it gets, but expensive.
And I'm worth it.
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Old 07-04-11, 06:20 PM
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Originally Posted by turkey9186
...
On a 50 mile ride, you are probably burning between 2400-3000 calories with a 14-15 MPH average.
That's too high. At 14 mph, that'd be 3 1/2 hours. 2400 cal in 3.5 hours is a bit over 700 cal/hr, which is about a 200W power output. Assume 1J out the wheel is 1 kcal burned, 1J is 1 W-s. Now, 200W * 3600 sec/hr ->720,000 cal/hr ->720 kcal/hr.

200W for 3 1/2 hours at about 50kg body weight would be awfully impressive.
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Old 07-04-11, 06:48 PM
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Originally Posted by achoo
Assume 1J out the wheel is 1 kcal burned, 1J is 1 W-s. Now, 200W * 3600 sec/hr ->720,000 cal/hr ->720 kcal/hr.

200W for 3 1/2 hours at about 50kg.
I'm staying outta this one!
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Old 07-04-11, 06:55 PM
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Sounds like you're just overdoing it.
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Old 07-04-11, 06:56 PM
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Originally Posted by caulfield
Hi everyone, I'm a newbie here and I got my first road bike last week.
I got so excited that I think I rode a little too much for my ability and I feel sick and weak now.
So here goes what I did.

Day1: 30 mile flat ride, felt fine

Day2: 30 mile flat ride, felt a little sick and VERY hungry. McDonald cured the hunger.
first mistake is probably riding too many miles too early. i've been riding for about 3 months now and i still stick to 20-30 mile rides (30 at the most) with my weekday rides closer to 15. try taking a week to recover (or until you feel better) and start out with shorter rides, maybe 10-15 miles a day. if you do a longer ride, give yourself a day of rest before getting back on the bike. i usually throw in a "recovery week" each month where i get few (if any) miles and i come back the week after feeling better and stronger than before. my work kinda forces the recovery week on me (financial accountant, beginning of the month is a b*tch), but i've found it to be beneficial so far.


Originally Posted by caulfield
McDonald cured the hunger.
try sticking to stuff like fruits, veggies, lean protein, etc. i usually have a cup of chocolate milk with a banana immediately after the ride, sometimes a little peanut butter. but eating McD's after a hard ride isn't something i'd recommend. you know what they say, you are what you eat. if you eat junk, you'll probably feel like junk. granted you could have gotten some yogurt or one of their other healthier options, but i'm guessing you probably ordered a burger or something fried?

and lastly, don't beat yourself up over this, don't feel stupid about doing this to yourself. i did the same thing, and a lot of other people i ride with went through it too. just try to stick with shorter rides, eat healthy, drink plenty of water, and before you know it you'll be handling those longer rides with ease. good luck
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Old 07-04-11, 06:59 PM
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Nausea is typically a symptom of dehydration. Meaning, you need to insure you are hydrated before riding, and drink frequently while riding. What you drink is just a important. I'm personally not a fan of Gatorade since it contains too much sugar. If Gatorade is the only option, mix it with equal parts of water. I've found that separate electrolytes and nourishment sources work best for me. Thus, I drink a bottle of water with a NUUN tablet (electrolyte) every ten miles. I use Clif Gel Packs for nourishment during the ride. You will have to experiment and find what works best for you. Buy a few flavors of GU or Cliff and find one that you like. Do this when not riding. If don't like the taste while watching TV, it won't be any better on the bike. Likewise for the water/hydration source. If it tastes bad cold, it will only be worse when you're on the bike and its warm. As a rule, I always eat/drink the same thing regardless how far I ride -- it's just another part of training.
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Old 07-04-11, 07:09 PM
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Originally Posted by achoo
Someone rides 110 miles in the first three days she owns a road bike, and you go off on an anti-junk food rant because she doesn't feel well?

WTF?
First off props to the OP for miles you put in, that is awesome.

But, yeah get off the junk food. You'll be surprised how much better you feel and after awhile it won't even sound good anymore. I used to have couple of trips a week McDonalds habit myself until changing my diet last year. Now I can't even stand the thought...

As to recovery it's still a big mystery to me. Just keep trying sensible foods and see what works best for you.

For me peanut butter makes me sick when exercises so is not an option for me. But others swear by a PB&J sandwich for the long rides.

This weekend I decided to test how well my old body recovers and did 247.5 miles, 220 of them being done on Saturday, Sunday, and today. I tried a new breakfast of rolled oats, with grated apple, raisins, almonds, cinnamon, and a touch of honey. No upset stomach and lots of energy for the rides. You might want to try something like this. Recovery each day was a recovery drink right after the long rides and then lots of protein and carbs. Also don't forget the vitamins and be devoted to taking them. Some take awhile to build up in your system.

Oh, and welcome to the madness we all call cycling.
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Old 07-04-11, 07:20 PM
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Originally Posted by achoo
Someone rides 110 miles in the first three days she owns a road bike, and you go off on an anti-junk food rant because she doesn't feel well?
+1 My old neighbor used to ride 3-5 hours every day and ate more Papa John's pizza than I could possibly stuff down even when I was walking 5 miles a day. She might have been a size 3.
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Old 07-04-11, 07:29 PM
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Another good recovery strategy is vodka. I will sometimes drink vodka after a ride and I fond it makes me not care if I feel nauseated.
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Old 07-04-11, 07:32 PM
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Originally Posted by KD5NRH
+1 My old neighbor used to ride 3-5 hours every day and ate more Papa John's pizza than I could possibly stuff down even when I was walking 5 miles a day. She might have been a size 3.
Wow, this is such a dangerous mindset though. Heck as a youngster I used to down two pizzas for dinner pretty much every night. Yet I stilled weighed in at around 140 and could max out my Army PT test without breaking a sweat. One day all that will catch up to you and remember it's not called junk food for no reason. I'm not a natural food nut by no means but there really is a lot of bad crap in a lot of food available to us.
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