tired, after long ride

lesz42

just wondering what i can do to improve?

i do a ride from wrexham to bersham, llandegla moors, worlds end, trevor, chirk, then back to wrexham


mostly on road, about 30 miles with 3500 or so of climbing, i have bananas, fig rolls, 1 to 2 litres of drink ( isotonic and juices)

and i feel tired towards the end, legs a bit sore, and sometimes when i get home, all i want to do is sleep!


i am diabetic (T2)

do i just ride more of the same and get used to it?

Zeroman_IR

What sort of effort are you putting in, and over how long? And by tired, I assume you mean exceptionally tired?

You need to load up on low-GI carbs about 3 hours before a big spin (plenty of pasta or rice for me). Then drink a bottle (500ml) of an isotonic drink just before the spin. During your spin, aim to drink about 1 litre an hour> And your usual trail snacks. After the spin, more of the same to allow for recovery. There's a good article on this in Dirt magazine this month.

Personally, I'm always tired after a long spin, but the above does at least help me keep the fitter lads in sight during the spin and I recover after about 1-2 hours.

lesz42

well, my heart rate monitor is telling me, that my avg is about 140, peaking at 175 or so on the climbs!


i will do a build up before a ride, see how that helps, also when i get back home, i have a for goodness shakes or sis rego, found that helps very well the next day!


in llandegla on the first climb, going as fast as i can to the first berm, got to 204 beats a min.... :shock:

rhyko7

lesz42 wrote:

well, my heart rate monitor is telling me, that my avg is about 140, peaking at 175 or so on the climbs!


i will do a build up before a ride, see how that helps, also when i get back home, i have a for goodness shakes or sis rego, found that helps very well the next day!


in llandegla on the first climb, going as fast as i can to the first berm, got to 204 beats a min.... :shock:

i do quite a lot of research into exercise, i have read numerous times that the recovery period is hugely shortened if you re=load your carbohydrates straight after exercise, the theory is that your muscles get instant energy to start transfering nutrients and reparing themselves.
this would involve having 50-100 grams of carbohydrates within 30 mins of finishing the exercise, depending upon your size and how harsh the exercise was.

bexley5200

you will get tired, but tour legs will adapt

FR0STY

During exercise I'm not sure how relevant peak heart rate is more how quickly you can recover for example i go to the gym and do a 2 hour cardio workout during that work out my average heart rate is around 180 when i'm really pushing my heart rate will be 195-205 for at least 30 mins maybe even 45 mins. I'm a fit and healthy 18 year old male. High fitness comes with time but after a hard work out my legs shake a lot i can hardly speak. No matter how fit you are if you really push yourself you will fatigue. Just keep at it and unless you have a know heart condition then heart rate shouldn't be an issue.