feeling tired after bike ride

ferrets

im 44 got myself a great road bike get out on it at any spare moment to my wifes despair,building up my fitness really enjoying it.Two problems though? the first being, when i come home after a ride i feel great then about 2 to 3 hours later i feel exhausted i think due to the ride which usually is about 10 to 25 miles.Secondly pins and needles in my hands and feet. Am i over doing it or would you suggest eating something or taking a suppliment before during, and after a bike ride. Any ideas would be great cheers.

Not Another Hill

The delayed tiredness sounds like lack of food. You need to take on food (Carbs) pretty much as soon as you finish the ride (Banana sandwich in wholemeal bread; pasta; scrambled eggs n' toast etc) or a recovery drink. Then eat another meal later on.

The more you ride, the fitter you get and will mean you'll feel less exhausted afterwards.

Pins and needles could be a number of things. Do you where gloves with gel pads? Is your rdiing position on the bike putting too much pressure on your hands/arms? If you are new to cycling, it sometimes takes a while for your body to adapt. What shoes do you wear to cycle in? Are they causing the problem?

STEFANOS4784

If you weren't very fit to begin with then of course your body will feel tired regardless of food, i used to love the fact that i'd get home and be able to unwind, however i usually have problems sleeping so i might not be the best example. I got pins and needles in my feet due to the top strap on my shoes being to tight(they wwere to tight because the shoes were slightly to big so good fitting shoes are a way forward)
never had it in my hands but maybe you're putting to much weight on them, ie the fit of your bike might be slightly off :?:

vision267

I am 41 great advice from Not Another Hill.I started cycling last year and had the same problems as yourself.So i started bought a turbo and warm up for at least 10 mins before a ride.I always drink plenty of fluids but i don't carb up after a ride must try that. Any way it does get better and you will get fitter surpriseingly quickly.Just keep up the good work.

Animal100

47 now - been cycling most of my life, MTBing for a fair few years now, fancied a road bike for the last 2 years, so I bought a Giant Defy 2.5 about a month ago. Love the bike. But now have the best of both worlds.

It makes no difference what bike I ride, but my own rules are: if I am out for less than 1 and half hours then I only take a drink. More than that I take food as well and eat going along. For example 45 mile ride in 2 hours 40 minutes consumed 1.5litres of fluid and a whole packet of fig rolls. Got home not tired till bed time about 11pm. Ride was done in the morning. I learnt this the hard way, I was always wondering why just a drink and one powerbar on a 3 hour MTB ride was leaving me totally knackered for the rest of the day. Just not consumed enough fluid and carbs. So yes it is important to eat and drink before, during and especially after (within half an hour of stopping). Hope that all makes sense. There is plenty of information on the web which tells you fluid and carb guidelines.

pdstsp

I find that after a long ride I'll get in, shower and then have some food. I then try to sneak into a quiet room and grab a short sleep - often only 15 - 30 minutes. Once awake again I feel right as rain. Even Mrs Pdstsp has cottoned on that this is a good thing!!
Your tiredness could also be to do with dehydration if you don't drink much on or after your ride.

Don't know about the pins and needles in your feet- though I do sometimes get some of these in my fingers, caused my gloves tightening round the base of my fingers if I ride for a long period on the hoods.
Happy riding

Paul

Oceanblue

"There is plenty of information on the web which tells you fluid and carb guidelines."

Anybody got any good links? I've just started into cycling and have no background in this sort of stuff so the simpler the better!

Cheers

Animal100

a good place to start would be in the Fitness section

rev_suicide

Pins and Neddles in your hands often indicate you saddle is tipping forward too much and causing underdue pressure on your wrists/hands. Do you find yourself reseating your butt on rides? if so i would suggest to lower the back of the saddle just a tiny bit (or raise the nose depending on whether you optimist or not ). When your saddle is prefect you do not have to shift your butt at all no matter how long the ride!

sampras38

Not Another Hill wrote:

The delayed tiredness sounds like lack of food. You need to take on food (Carbs) pretty much as soon as you finish the ride (Banana sandwich in wholemeal bread; pasta; scrambled eggs n' toast etc) or a recovery drink. Then eat another meal later on.

The more you ride, the fitter you get and will mean you'll feel less exhausted afterwards.

Pins and needles could be a number of things. Do you where gloves with gel pads? Is your rdiing position on the bike putting too much pressure on your hands/arms? If you are new to cycling, it sometimes takes a while for your body to adapt. What shoes do you wear to cycle in? Are they causing the problem?

I'll second this post and hazzard a guess you're not eating enoguh, or at the right times. Also agree you probably need to take a look at your position on the bike. Sounds like you're putting too much pressure on the bars. You could try bringing the seat a little further back.

sampras38

vision267 wrote:

I am 41 great advice from Not Another Hill.I started cycling last year and had the same problems as yourself.So i started bought a turbo and warm up for at least 10 mins before a ride.I always drink plenty of fluids but i don't carb up after a ride must try that. Any way it does get better and you will get fitter surpriseingly quickly.Just keep up the good work.

Your body will crave nutrients after you ride, and the first 20 mins to half an hour would be good time to get some quality carbs and protien into your system after your ride. You could also try a recovery drink straight after you ride. Particularly if it's a particular hard session.

bobtbuilder

I am pretty certain that it is a lack of food. I read somewhere that the first 20 minutes after exercise are the key to a good recovery. I always have a snack or recovery drink (depending on the difficulty of the ride just finished) BEFORE taking a shower.

sampras38

bobtbuilder wrote:

I am pretty certain that it is a lack of food. I read somewhere that the first 20 minutes after exercise are the key to a good recovery. I always have a snack or recovery drink (depending on the difficulty of the ride just finished) BEFORE taking a shower.

Yep, first 20 mins also known as the WOO.

Window of opportunity.

It's what I tend to do, at least with a recovery drink to start the process off, followed by a meal with quality carbs and protein.

benno68

I'm pretty sure that the pins and needles in your hands is caused by the cycling position. I wonder if raising the handle bar would help, in years gone by I used to ride a Peugeot Road bike and I got pins and needles in my hands, pretty sure it was caused by a high saddle and low bars.

Pins and needles in your feet. Dunno what footwear you use but make sure they are a comfy fit and not too tight. If it's not that look again at your riding position, I've had lower back problems in the past which resulted in pins and needles down one leg - the dreaded sciatica! I'm no expert, but think this has got to be either blood circulation, or your lower back giving you a warning.

I've got a Defy 2 now (after 15 years off) which is a more upright position to the out and out race bikes and is very comfortable to ride.

Which recovery drinks do you guys prefer?

sampras38

Benno68 wrote:

I'm pretty sure that the pins and needles in your hands is caused by the cycling position. I wonder if raising the handle bar would help, in years gone by I used to ride a Peugeot Road bike and I got pins and needles in my hands, pretty sure it was caused by a high saddle and low bars.

Pins and needles in your feet. Dunno what footwear you use but make sure they are a comfy fit and not too tight. If it's not that look again at your riding position, I've had lower back problems in the past which resulted in pins and needles down one leg - the dreaded sciatica! I'm no expert, but think this has got to be either blood circulation, or your lower back giving you a warning.

I've got a Defy 2 now (after 15 years off) which is a more upright position to the out and out race bikes and is very comfortable to ride.

Which recovery drinks do you guys prefer?

Only ever used Rego and it does the job for me. But personally I think people get too hung up on brands and stuff. The manufacturers have got us right where they want us..;-)

There are loads out there. Try a a few and see what works for you.

bompington

I'm thinking of starting a thread about how when I get out of the shower I feel wet

ShaunL

I use Complan as my pre ride energy drink and after the ride recovery. It is far cheaper than branded sports drinks etc. as it is marketed as a meal replacement for the elderly.

I like it and it gives me monster legs for tough rides.

geohorn

I have had that feeling recently so I went back to drinking Rego from SPS. It deffinately works and enables you to do other things during the rest of the day especially after a long hard ride with only a little to eat.
Its really important to feul before you ride even if yourriding for 30 minutes, say a banana or a small portion of cereal.
Good luck

ferrets

bompington wrote:

I'm thinking of starting a thread about how when I get out of the shower I feel wet

Thanks for your advise to a beginner just why I joined this forum ....... !!!!

skyd0g

bompington wrote:

I'm thinking of starting a thread about how when I get out of the shower I feel wet

I found that happened to me all the time! :shock:
I managed to stop it quite easily by rotating the dial on the wall about a full-turn anti-clockwise. Even though the dial was knurled, I managed to turn it with my hand, so no tools needed. Now, each time I get out of the shower, I'm dry! - problem solved!

sherer

I would advise experiment and then working out what is best for you. When I get back I like a bit of chocolate, some malt loaf and a Rego recovery drink. That might not work for everyone and so trial and error and then you should get there. I am shattered and times though and sometimes can't even get the energy to even get food down.

What would people recommend as a light bit of food to have post ride ?

fungus_the_muffin_man

I have a sis strawberry recovery drink made up with semi skimmed milk instead of full fat. It's like having a nice thick smooth milkshake. Zipvit recovery orange choc bars are ok to. Had a better recovery everytime i've used these products. Compared to some random snack type foods and juice.