Sleep after hard training sessions

CraigUKcp · June 2007

Am I alone in having disturbed sleep after a really hard session on the bike? For instance after a long hard 80-90 mile club run I always have a terrible sleep just when you would think that you should sleep well. Is there an answer to this?

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HP40 · June 2007

Craig,

You are not alone. I often have this experience, sometimes not. Last week I did a really hard 70(should really have stopped at 55, my body was warning me.) and had a dreadful sleep. The following two nights were not much better. I've tried lots of eating advice for afterwards but have not found one that assured me of restful sleep.

Doesn't stop me doing the hard(stupid) sessions though...

CraigUKcp · June 2007

HP40, hopefully someone will be along soon with a solution to our problems. I notice you live in Helensburgh, I lived over near Balloch for 14 years and am a resident in the Naval base at the moment until I change jobs next year. If you ever want to pop out on a training session drop me an email. I normally ride out with the Glasgow United club who are a great bunch of guys.

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oldwelshman · June 2007

It may not be that particular ride that caused it, but might have been the last straw [:D] I read somewhere in CW that disturbed sleep is one of the signs of over training.

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toontra · June 2007

Is this not more likely to be stress related, somehow exacerbated by training? Are you training with specific goals (i.e. average speeds), or do you find training rides stressful?

Having just finished a tour averaging 150 miles per day, I can say that I never slept better in my whole life than at the end of each of those days - I also slept for a straight 14 hours at the end of the whole trip!

there's no such thing as steep hills - just the wrong gear

J2R2 · June 2007

I think it's a fairly common problem and I suffer from it. If I've done a really hard ride in the evening, or a time trial, I find it really difficult to sleep. I'm afraid I've never been able to do anything about it so I can't be of much help!

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DaveyL · June 2007

No idea if this will help, but...

I've just been reading some stuff by Joe Friel, and he suggests that after stretching, and before going for a nap or going to sleep for the night, you should lie on your back (on some pillows) with your feet raised up against a wall, legs straight, and hold this for 5 min per hour you've been riding. He says this is to get blood back into the vital organs to aid recovery. Not sure if this will lead to a sounder sleep or not, but it's worth a try!

CraigUKcp · June 2007

Thanks for the replies, Davey I have the Joe Friel book but I didn't notice that bit but then again I do tend to skim read. May give it a go as it certainly can't make things any worse. I don't think it's down to stress as life is pretty good and stress free for me at the moment. Overtraining may be a possibility but I do try and have at least two or three rest days a week which from what I've read is alot more than alot of people give themselves.

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oldwelshman · June 2007

14 hours? Unless your a new born baby ( unliely) 14 hours is escessive and you should not need more than 9 max!!

<blockquote id="quote">quote:<hr height="1" noshade id="quote">Originally posted by toontra

Is this not more likely to be stress related, somehow exacerbated by training? Are you training with specific goals (i.e. average speeds), or do you find training rides stressful?

Having just finished a tour averaging 150 miles per day, I can say that I never slept better in my whole life than at the end of each of those days - I also slept for a straight 14 hours at the end of the whole trip!

there's no such thing as steep hills - just the wrong gear
<hr height="1" noshade id="quote"></blockquote id="quote">

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My winter and summer bike pics

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Unknown · June 2007

I have also found this to be a problem and the way i deal with it is to try and do 3 or 4 miles spinning at low speed. Then stretching afterwards- eat relax and attempt to sleep.

usually works but not always i think it is a mixture of adrenaline, lactic acid and stress hormones?

Jocksyboy

ut_o_cykla · June 2007

Thrashing your body means it has a lot of repair work to do I would guess as well as having a lot of stress hormones to deal with. Careful warming down, stretching, massage, topping up on carbs and protein ('normal' food or powders from a packet - choose your poison) will all help. Perhaps try a relaxation technique - 15 mins of listening to a bloke droning on about your left ankle to the sound of waves on a pebbble beach sends me to sleep...
Repeated, otherwise unexplained, sleep problems are one symptom of overtraining but I don't think this is the case here - though if it happens too often it could become an issue.

pousse moi s'il vous plait

domtyler · June 2007

<blockquote id="quote">quote:<hr height="1" noshade id="quote">Originally posted by oldwelshman
14 hours? Unless your a new born baby ( unliely) 14 hours is escessive and you should not need more than 9 max!!

<hr height="1" noshade id="quote"></blockquote id="quote">

Clearly he did need that much as that is what he did.

To aid sleep a nice milky drink like Oveltine or Horlicks or preferably SIS Nocte will definitely help you sleep due to the slow release proteins.

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Brian B · June 2007

SIS do a product called Noctre or something like that. I have never used it but my LBS recommend it for those who dont sleep too well after training. It supposed to top up your carbs and help you to sleep/relax.

Brian B.

CraigUKcp · June 2007

Thanks for the SIS tip, never heard of the stuff but if it helps with the all important sleep I'll give it a try.

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terongi · June 2007

<blockquote id="quote">quote:<hr height="1" noshade id="quote">Originally posted by ut_o_cykla

Perhaps try a relaxation technique - 15 mins of listening to a bloke droning on about your left ankle to the sound of waves on a pebbble beach sends me to sleep...
<hr height="1" noshade id="quote"></blockquote id="quote">

This I have to hear.

Where did you get this CD?

Does he do a right ankle version as well?

Fantastic!

vernonlevy · June 2007

<blockquote id="quote">quote:<hr height="1" noshade id="quote">Originally posted by terongi

<blockquote id="quote">quote:<hr height="1" noshade id="quote">Originally posted by ut_o_cykla

Perhaps try a relaxation technique - 15 mins of listening to a bloke droning on about your left ankle to the sound of waves on a pebbble beach sends me to sleep...
<hr height="1" noshade id="quote"></blockquote id="quote">

This I have to hear.

Where did you get this CD?

Does he do a right ankle version as well?

Fantastic!
<hr height="1" noshade id="quote"></blockquote id="quote">

I prefer to be half asleep most of the time so one ankle will do fine for me [:D]

Paul-B · June 2007

I have the same problem - legs just seem restless. One thing that helps is to lie down in a bath for a while which does settle the legs. The other is that I find I overheat so often sleep with just a sheet after a long ride instead of the duvet.

HP40 · June 2007

Craig,

I sent you an email but it came back "delivery failed".

yenrodcp · June 2007

I used to get this and simply put it down to the body still going yet the brains wanting sleep...its really awfull to get.

The idea is to train proper; do intervals, big rides but when you can rest proper too - if you can;t eat light your fill then rest ASAP !!!!!!!!!!!! Make yourself tired sleepy dimmed lights the works etc...

<blockquote id="quote">quote:<hr height="1" noshade id="quote">Originally posted by CraigUK

Am I alone in having disturbed sleep after a really hard session on the bike? For instance after a long hard 80-90 mile club run I always have a terrible sleep just when you would think that you should sleep well. Is there an answer to this?

My Bikes Van Nicholas Quest Giant MTB

My Ebay
<hr height="1" noshade id="quote"></blockquote id="quote">

[;)] 'tuono nel mio cuore...[:)]

ut_o_cykla · June 2007

<blockquote id="quote">quote:<hr height="1" noshade id="quote">Originally posted by terongi

<blockquote id="quote">quote:<hr height="1" noshade id="quote">Originally posted by ut_o_cykla

Perhaps try a relaxation technique - 15 mins of listening to a bloke droning on about your left ankle to the sound of waves on a pebbble beach sends me to sleep...
<hr height="1" noshade id="quote"></blockquote id="quote">

This I have to hear.

Where did you get this CD?

Does he do a right ankle version as well?

Fantastic!
<hr height="1" noshade id="quote"></blockquote id="quote">
It's a Swedish psychologist CD - in Swedish, 4 sections from relaxation to achieving your goal. I ALWAYS fall asleep after the left ankle. I'm told the CD continues up the body but who knows?[:D]

pousse moi s'il vous plait

CraigUKcp · June 2007

<blockquote id="quote">quote:<hr height="1" noshade id="quote">Craig,

I sent you an email but it came back "delivery failed".<hr height="1" noshade id="quote"></blockquote id="quote">

HP40, sorry about that I still had my old email address registered on the forum. Hopefully it should work ok now.

My Bikes Van Nicholas Quest Giant MTB

My Ebay

Unknown · June 2007

Try being nice[;)] to your wife/partner if you have one.

Works for me every time - not with yours [:0], with mine I mean.

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Ashley_R · June 2007

Thank god this problem isn't just me, have been worried at times about seeming overly agitated/restless after a hard ride when I think I should be flaked out!

You can lead an elephant to water but a pencil must be lead

genki · June 2007

I've always had this problem too, and then when I do eventually sleep the legs decide to have another sweat! I guess it's nature's way of telling you you've overdone it...

Buggi · June 2007

<blockquote id="quote">quote:<hr height="1" noshade id="quote">Originally posted by Commuter

Try being nice[;)] to your wife/partner if you have one.

Works for me every time - not with yours [:0], with mine I mean.

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If it doesn't fit, force it
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<hr height="1" noshade id="quote"></blockquote id="quote">

i'm going with this idea. i reckon all that adrenaline pumping around with no "closure" is what does it. get a bit of nookie in before you go to sleep and you should have no problems.

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Sleep after hard training sessions

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