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Worn out after a hard ride(18 posts)

Worn out after a hard ridesurf
Dec 5, 2001 10:45 AM
Hi all
After a long or hard ride i feel like crap the rest of the day. I hydrate enough and eat what i think is enough. Some of the rides are only a bit over an hour but at high intensity. Any ideas to fix this? I'm semi-new to riding so do i just need more conditioning? I almost always have coffee before or during my rides, any correlation or experiences? Thanks
re: Worn out after a hard ridemorey
Dec 5, 2001 10:49 AM
I used to feel the same way, however I started taking Advil after my ride, and I felt OK. It may just be my mind, but it works for me,
Warm up before, warm down after.MB1
Dec 5, 2001 11:12 AM
Don't just stop after a hard ride.

Go out and ride another 10% of the time or distance at an almost comically easy pace. While you are doing this eat and drink. Most folks have a really hard time going easy enough to recover at first but as you become used to a cool down you'll wonder why more people don't do it.
Warm up before, warm down after.morey
Dec 5, 2001 11:20 AM
I do not do this - I should. Very good advice!
re: Worn out after a hard ridemorrison
Dec 5, 2001 11:08 AM
If what you are describing is akin to a hangover without the headache, it used to happen to me. I think there were two causes: (1) I Needed more conditioning; (2) hydration BEFORE the ride. I can't stress the second enough. On the morning of a ride, I start drinking water as soon as I wake up, and for at least 90 minutes before I start. Also . . . I don't know whether caffeine has an effect or not. I drink a fair bit of coffee, and I don't alter my routine based on whether I'm riding. I've never noticed an effect.
What do you mean byscottfree
Dec 5, 2001 11:18 AM
'feel like crap?' Fatigued? Sore? Mentally out of sorts? Depressed? Wasted? You need to narrow down what ails you before we can advise.
What do you mean bysurf
Dec 5, 2001 11:24 AM
i mean just plain tired, dont want to do anything. No energy and sometimes a headache. Pretty much wasted.
OK, my guessscottfree
Dec 5, 2001 11:31 AM
if, if you're new to this, you're riding a too high an intensity and badly depleting your glycogen. Your blood sugar is crashing, basically. You have to train your body to burn fat instead of sugar, and you only do that by riding at low intensity in the early stages of training.
I agreeMcAndrus
Dec 5, 2001 12:20 PM
It sounds like a bonk. Can't say that I've ever had one in a one hour ride but I guess I could if I rode really, really hard.

If it's a bonk (glycogen depletion) then you'll feel bad until you can rest and replenish.

On a ride this short, I would recommend not pushing so hard. You may feel like riding hard - we all do - but maybe just back the effort off 10% or so.
Matter of fact, I would advisescottfree
Dec 5, 2001 12:33 PM
riding a bit longer in terms of duration, but cut way back on the intensity, for a few weeks. When you just jump on the bike and hammer, your muscles just burn up sugar like mad. That's especially true if you're more or less untrained. Someone new to cycling needs long slow distance rides to build base and train the body to tap into fat stores, sparing glycogen.
I agreesurf
Dec 5, 2001 12:47 PM
usually the rides are around 2 hours but I was just giving the strange example of a short ride also killing me. I have been with the sport for about 6-8 months so I thought I would be over that beginners hump. Also, I think even 2 hours is considered short since my body has a storage (supposedly) of like 2000 cal. Most of the bonk stories usually relate to longer rides. Thanks for all the advice though, I always go 100% since I don't train on a daily basis, I guess ill have to take it a bit slower.
The 'two hour myth'scottfree
Dec 5, 2001 12:54 PM
As I think Dog once pointed out, bonk is not all or nothing. There are degrees of bonk. And it's not automatic that you have two hours of glycogen stored. You may already be depleted for some reason (maybe from lack of sufficient rest), or you may ride hard enough to burn up enough of what you do have in one hour to enter into an early-bonk state. There's nothing magical about two hours. It's just a rule of thumb -- a generalization that may or may not apply to a given person on a given day or given ride.
It may just be a rhythm or cycle that your body now expects.dzrider
Dec 5, 2001 1:51 PM
There are many of these around bedtime or meal times. We are all to some degree creatures of habit. Your body may have come to expect and therefore demand rest after riding.
My guess also.....DINOSAUR
Dec 5, 2001 12:30 PM
I felt like crap for about the first year after I came back to cycling. Back down a notch, you might be overtraining. Give your body a chance to recover. Try a sports drink after your ride. I prefer good old fashioned Tang, it contains no sodium, if I put in a hard ride I just add a little salt. Start looking at your diet and consider taking a vitimin/mineral supplement. You might be lacking something in your diet. I started taking a vitimin mineral supplement a couple of months ago and I started to feel better almost overnight. Most of us (myself included) eat the wrong food, at the wrong time of day. It's not all about cycling, it's what fuels your body...
agree with everyone... also try Cytomaxgtx
Dec 5, 2001 1:10 PM
in addition to all the advice above, try drinking Cytomax while riding and possibly after. I'm addicted to the stuff. Can't believe it's legal. I feel less fatiqued after rides (I'm in shape and have been riding for 17 years) and the stuff really does seem to cut down on the lactic acid burn. Just about everyone else I know is crazy about the stuff.
I agreeDutchy
Dec 5, 2001 8:07 PM
I don't use Cytomax, I can't buy it down here, but I do use Powerade. It certainly seems to make
a difference to the way I feel after a ride. I normally use it on every ride, except last night. The weather
was unseasonable cold and wet so I figured water would be fine for my 50k/30mile ride,
by the time I got home my legs were stuffed, but I didn't ride any harder than normal.
So the sports drinks do seem to make a real difference.

re: Worn out after a hard ridedavidl
Dec 5, 2001 3:21 PM
You just rode too hard, too long, for your conditioning. This happens to everybody. As you get in better shape you'll feel better after rides. Don't quit !
absolutely normalCT1
Dec 5, 2001 6:37 PM
Don't worry, nothing particularly unusual about what you are experiencing. I get hammered every day at lunchtime and have a hard time for the rest of the day.

It does get a little better as you build your strength/stamina up but if you are riding VERY hard then you should be wasted.

ride hard