Go Back  Bike Forums > Bike Forums > Touring
Reload this Page >

Wiped out day after heavy cycling.

Notices
Touring Have a dream to ride a bike across your state, across the country, or around the world? Self-contained or fully supported? Trade ideas, adventures, and more in our bicycle touring forum.

Wiped out day after heavy cycling.

Old 02-28-19, 05:48 PM
  #26  
Senior Member
Thread Starter
 
Join Date: Nov 2014
Posts: 86
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 63 Post(s)
Liked 3 Times in 3 Posts
Originally Posted by Tourist in MSN
During endurance exercise you mostly need carbohydrates, some protein won't hurt, but you do not want to have too much fats during exercise. Eggs are almost free of carbohydrates, most of the calories in an egg are from fats. So, eggs might not help much during the ride. I mentioned above that if I have a meal with a lot of fats, it slows me down for several hours.

And the carbohydrates during a ride are best if they are a mix of carbs, you need some complex carbs that are slower digesting than the fast digesting sugars. If you are new to endurance forms of exercise, it might be best to avoid too many sugars and rely more on the complex carbs as you are less likely to have up and down spikes in your blood sugar levels.,

The eggs after the exercise make more sense, after you are done you want protein to help in recovery. Protein won't hurt during the ride, but it is best used to rebuild your muscles later. The protein for recovery is best within an hour, preferably less.

Small amounts of fat during exercise won't hurt, so the peanut butter and jelly sandwich is ok. And if you wanted an egg now and then, that probably would not hurt at long as you do not over do it. And I previously mentioned an ice cream sundae, that has a lot of carbs, some protein and some fats, that would work too. But if you are sweating very much the ice cream might not have much sodium in it.

The proteins are really most useful for recovery.

If you are not used to endurance riding, it can take some time and effort to build up to it. After several hours of exercise you are operating on a combination of the foods that you are intaking and also somewhat on your fat reserves. If your body is not used to endurance activities, it is not going to provide those fat reserves as fast as you might need. It takes time to train your body for endurance oriented activities.
Awesome post!
Wozza2014 is offline  
Old 02-28-19, 07:27 PM
  #27  
Senior Member
 
Join Date: Aug 2009
Location: North of Boston
Posts: 5,721

Bikes: Kona Dawg, Surly 1x1, Karate Monkey, Rockhopper, Crosscheck , Burley Runabout,

Mentioned: 10 Post(s)
Tagged: 0 Thread(s)
Quoted: 854 Post(s)
Liked 111 Times in 66 Posts
Originally Posted by Wozza2014
I rode double what I'd ever rode before (70 miles).

I'm not a big fan of meat so I will have to packed some soft boiled eggs into a cooler box on my next trip so I get enough protein.
OK. no meat, try something like a PBJ sandwich. A whole wheat wrap with beans and brown rice, avocado would be great. I do some long, 8-10 hrs, 60 -80 mile rides on tour and other long days. Get a bar bag, snack all the time, extra hydrate, coffee, double lunch all work for me. Take some breaks too. Try walking for 5-10 minutes up a big hill. Use some other muscles while at it.
Leebo is offline  
Old 02-28-19, 09:58 PM
  #28  
Macro Geek
 
Join Date: Nov 2003
Location: Toronto, Ontario
Posts: 1,362

Bikes: True North tourer (www.truenorthcycles.com), 2004; Miyata 1000, 1985

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 43 Post(s)
Liked 12 Times in 7 Posts
I'm not a big fan of meat so I will have to packed some soft boiled eggs into a cooler box on my next trip so I get enough protein.
There are plenty of foods that will deliver sufficient protein without meat: eggs and dairy products, as you suggest, but other sources include beans, lentils, tree nuts, peanuts, seeds, and whole grains. I've been a vegetarian for most of my life, and my practice has always been to combine two or more different protein sources with each meal, e.g., beans with brown rice, peanut butter on whole wheat bread, granola and milk or yogurt, cheese on whole grain crackers, and so on.
acantor is offline  
Old 02-28-19, 10:19 PM
  #29  
Senior Member
 
Join Date: Apr 2008
Location: Salt Lake City, UT (Formerly Los Angeles, CA)
Posts: 1,145

Bikes: 2008 Cannondale Synapse -- 2014 Cannondale Quick CX

Mentioned: 5 Post(s)
Tagged: 0 Thread(s)
Quoted: 212 Post(s)
Likes: 0
Liked 83 Times in 54 Posts
Originally Posted by Wozza2014
So I did a big cycle yesterday and today I am very lethargic and spent most of the day in bed. TBH I am not in the best of shape but is there anything dietary wise I could take on a cycle to help my body? I was just drinking water but I had a good healthy breakfast with nuts and raisins, gogi berries, bran flakes and a big good lunch involving bag of chips, apple, pear, banana, chocolate, water and a can of coke.

Or is this just a stamina issue and I just need to get used to cycling these distances?
You didn't say how far or how long you rode. What you ate for lunch sounds approximately to match what you could burn in an hour of spirited riding. Either you bonked, came close to it, or became dehydrated, or both. Also it does take time to build endurance. It's not just a matter of riding once a week for a few weeks.
daoswald is offline  
Old 03-01-19, 08:15 AM
  #30  
Senior Member
 
Join Date: Aug 2010
Location: Madison, WI
Posts: 11,323

Bikes: 1961 Ideor, 1966 Perfekt 3 Speed AB Hub, 1994 Bridgestone MB-6, 2006 Airnimal Joey, 2009 Thorn Sherpa, 2013 Thorn Nomad MkII, 2015 VO Pass Hunter, 2017 Lynskey Backroad, 2017 Raleigh Gran Prix, 1980s Bianchi Mixte on a trainer. Others are now gone.

Mentioned: 48 Post(s)
Tagged: 0 Thread(s)
Quoted: 3520 Post(s)
Liked 1,497 Times in 1,169 Posts
I remembered seeing a good piece on nutrition yesterday when I was responding above, did a couple google searches to try to find it.

This article is oriented towards one day competition, not day after day endurance. But there is a lot of very good information in it that is applicable to day after day non-competitive (meaning more leisurely) endurance activities like bike touring. The key point is keep adding to the fuel tank the best kinds of fuels while you are doing activities that need that fuel. Also has some very good information on the timing of pre- and post-activity nutrition.
https://www.roadbikerider.com/carboh...does-not-work/

I try to watch the time to make sure that I am getting enough calories during the day when touring. I do not keep written notes of when I ate, but mentally I am watching the clock to make sure I don't run out of fuel.

The above mentioned caffeine. I drink a lot of coffee on a daily basis, but it usually has a lot of decaf mixed in. When touring, I often have less coffee but only have the caffeinated version. On tour I will start out the day with a half liter thermos of coffee on the bike, and that is after the coffee I have when I first get up in the morning. But I generally do not have more caffeine on a daily basis when touring than I would on an average day when at home or doing other activites. If you wanted to have a bit more caffeine than average, that probably would not hurt as long as you do not have any heart issues, but I would suggest that you do not overdo it. A friend of mine that I have done several tours with has heart issues, he only drinks decaf, the point being that some people should not have caffeine.

When doing my google searches yesterday trying to find the one above, I ran across this one that is over a decade old. This also is written for one-time events, not day after day endurance. But it pretty much reinforces what teh above said. NYTimes is a paywall site, you can only load a few articles a month.
https://www.nytimes.com/2006/08/24/f...24Fitness.html

Even if you do everything right regarding nutrition and hydration, it still takes the body a long time to build up to long distance endurance activities. So, keep at it and do not get disgusted with your performance.
Tourist in MSN is online now  
Old 03-01-19, 09:37 AM
  #31  
Senior Member
 
Join Date: Feb 2019
Posts: 198
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 92 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
There are healthier ways to deal with fitness, energy levels, stamina and motivation than using a drug like caffeine. It may be socially acceptable (in popular or mainstream culture at least, less so elsewhere), but that doesn't mean it is not a drug a stimulant with physiological, psychological, and neurological effects similar to cocaine and amphetamines and a crutch for many people. It usually masks some underlying problem or lifestyle error. It is much better to address and eliminate the underlying cause of the problem, be it lack of energy or something else.

A Harvard neuropsychiatrist, Dr. John Ratey, has written an excellent book related to this, 'Spark: the Revolutionary New Science of Exercise and the Brain.' It can change your life much for the better, in real ways, if you actually apply what he outlines.

It is a much healthier and more thoughtful and effective way to address issues like lethargy, motivation, mental alertness and energy, among other things, including fitness and stamina.

Last edited by Bikesplendor; 03-01-19 at 10:06 AM.
Bikesplendor is offline  
Old 03-01-19, 10:16 AM
  #32  
Life Feeds On Life
 
Hondo Gravel's Avatar
 
Join Date: Jan 2018
Location: Hondo,Texas
Posts: 2,146

Bikes: Too many Motobecanes

Mentioned: 11 Post(s)
Tagged: 0 Thread(s)
Quoted: 4456 Post(s)
Liked 4,570 Times in 3,061 Posts
All day ride I start eating every hour hungry or not. I find a bottle of orange juice at a pit stop to give me an emotional boost and a jolt of energy. Then at the end of the ride after I settle I eat like a pig. I’m not looking at an adventure ride or tour as training so I’m only worried about getting the calorie needs for the day and repairs so the next day I feel good. I will even drink a few caffeine sugar loaded Monsters and that is an octane booster
Hondo Gravel is offline  
Old 03-01-19, 10:27 AM
  #33  
Senior Member
 
Join Date: Feb 2019
Posts: 198
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 92 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Also, for sound, scientific nutritional advice and exercise physiology advice and information it's best to rely on highly reputable, leading universities and their top researchers and high-level properly qualified professionals. There are many journalists and others who have little or no scientific background and no real expertise (I know some) who write on these subjects without any real in-depth understanding, even in major newspapers. There are true, experienced professionals, just as there are truly qualified and educated MDs, who are operating on a much higher level of understanding, and they usually make better sources for information in these areas.


​​​​

Last edited by Bikesplendor; 03-04-19 at 08:05 AM.
Bikesplendor is offline  
Old 03-02-19, 11:30 AM
  #34  
Junior Member
 
Join Date: Nov 2017
Location: San Dimas CA
Posts: 24

Bikes: Cannondale SuperSix Evo DURA-ACE

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 5 Post(s)
Liked 1 Time in 1 Post
Rest
Sgvpicker is offline  
Old 03-03-19, 09:21 PM
  #35  
Senior Member
 
Join Date: Feb 2019
Location: Santa Maria, CA
Posts: 108

Bikes: 1988 Specialized Stumpjumper Monstercross Touring Rig, and a couple of others

Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 46 Post(s)
Likes: 0
Liked 1 Time in 1 Post
Originally Posted by Bikesplendor
Also, for sound, scientific nutritional advice and exercise physiology advice and information it's best to rely on highly reputable, leading universities and their top researchers and high-level properly qualified professionals.
​​​​
I concur. My nutritionist was a prof for 25 years at my alma matter.

Every other diet I ever had was wrong before hers. Vegetable based, high carbohydrate.
CraigMBA is offline  
Related Topics
Thread
Thread Starter
Forum
Replies
Last Post
Hondo Gravel
Fifty Plus (50+)
15
03-30-19 10:47 AM
Seattle Forrest
Training & Nutrition
13
10-17-17 05:02 AM
mikey_
Training & Nutrition
22
12-16-15 07:47 AM
jhonan
Training & Nutrition
7
11-27-11 01:53 PM
aprevo15
Training & Nutrition
27
07-29-11 09:05 PM

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are Off
Pingbacks are Off
Refbacks are Off


Thread Tools
Search this Thread

Contact Us - Archive - Advertising - Cookie Policy - Privacy Statement - Terms of Service -

Copyright © 2024 MH Sub I, LLC dba Internet Brands. All rights reserved. Use of this site indicates your consent to the Terms of Use.