Getting rid of that jaded feeling

incog24

How do people get over the jaded feeling after long rides? I'm finding that I'm writing off most weekends as I just feel pretty out of it after 3 1/2 - 4 1/2hrs on the bike in the cold. At the moment I get 500mls of rego down me when I walk in the door, and then about 300g of pasta (dried weight) after a shower. I then end up having a nap, but don't ever really get fully alert for the rest of the day.

I'm not going to sack off riding to get stuff done on weekends, but it would be useful if I could get some work done in the afternoons. Has anyone got and good tips? In case its useful, I tend to be averaging just over 70% MHR for these rides.

Murr X

incog24 wrote:

How do people get over the jaded feeling after long rides? I'm finding that I'm writing off most weekends as I just feel pretty out of it after 3 1/2 - 4 1/2hrs on the bike in the cold. At the moment I get 500mls of rego down me when I walk in the door, and then about 300g of pasta (dried weight) after a shower. I then end up having a nap, but don't ever really get fully alert for the rest of the day.

I'm not going to sack off riding to get stuff done on weekends, but it would be useful if I could get some work done in the afternoons. Has anyone got and good tips? In case its useful, I tend to be averaging just over 70% MHR for these rides.

There are many ways to try to recover but in reality only so much can be done and you may have to get used to not being able to do much when training those sort of hours. It something we all have to put up with unfortunately. Riding fewer miles will obviously help a great deal but understandably this may not be something you are wanting to do.

It goes without saying to consume plenty of high GI carbs soon after training and keep eating plenty in the hours following. Taking a nap like you are doing is good.

A strong cup of coffee even before you set off may be of benefit in your case but that doesn't really prevent the fatigue - just gives you a kick which can be good so you don't feel quite so "jaded," but you still need to recover after and that takes time.

chrisw12

Same here, but isn't that what weekends are for? Long rides and doing sweet fa for the rest of the day.

incog24

chrisw12 wrote:

Same here, but isn't that what weekends are for? Long rides and doing sweet fa for the rest of the day.

I keep telling myself that, but those 4 papers on climatic forcing of erosion that I need to read are sitting threateningly in the corner!

Is it possible that I just don't eat enough when I get back in? I just realised that yesterday I probably only managed about 4000kcals in the whole day, and my ride alone was 2600Kcals (no idea on accuracy of polar hrm). However, it wouldn't be easy to eat much more when I get in, at least of decent food. I'm guessing chocolate and cake aren't suitable alternatives??

Pokerface

My ex wife divorced me because I couldn't recover properly from y weekend rides!

So now I can just relax all day after a long ride.

GavH

incog24 wrote:

I keep telling myself that, but those 4 papers on climatic forcing of erosion that I need to read are sitting threateningly in the corner!

Wow, I'd feel jaded at the thought of reading that too! Cake and chocolate won't do you any long term good; quick sugar rush maybe but that's it. I'd look more at what yiu're eating before and during the ride, maybe do a bit of stretching afterwards to ease any stiffness. As has already been mentioned though there is more than one way to skin a cat and finding a post ride regime that works can be a very individual thing.

Bhima

It's normal. It means you've gone beyond your endurance limits and you'll be able to do it easier next time or faster for the same effort. I used to just die after 3 hours, but i've pushed that boundary out to about 6 hours now just from doing it more and it's now very difficult to get fatigued on a 3 hour ride.

Using a slightly higher cadence, or just avoiding pushing big gears as much as possible will probably let you go for longer periods before the serious fatigue kicks in. On hilly rides, this is not always possible though.

Keeping the fuel & hydration up is essential. Start "recovery" in the last 20% of the ride - take on loads of fluids and simple carbs while slowly dropping the power so you're at a recovery pace for the last 15 minutes.

ut_och_cykla

If you regularly do 4 hours at the weekend it shouldn't suddenly become a problem unless something else has changed.
Are you resting/recovering well fromweekday sessions - doing too many hard weekday sessions.
You don't talk about feeding on the bike whilst you're cycling either . perhaps you should consider doing that instead of eating 300g of pasta - thats an enormous amount of food - at a guess 1000kcal not including what you tips over the pasta to make it edible - I'd feel tired eating that all at once!
Think about what your goals are and reschedule your food and rides to leave you livlier! If you've slept well the night before a nap could be replaced by you reading your study material with your feet up! Try nibbling food once you get in instead of blowing out on pasta!

BeaconRuth

ut_och_cykla wrote:

..........instead of eating 300g of pasta - thats an enormous amount of food - at a guess 1000kcal not including what you tips over the pasta to make it edible - I'd feel tired eating that all at once! ........

That was my first thought too. 300g (dry weight) of pasta is 4 times a so-called normal portion and well over 1000kC. It contains 220g of carbs and 37g of protein all in one sitting, and I imagine you must need two large plates to accommodate it all. My guess is your body is shutting down while it tries to digest the massive overdose in your stomach............ and that is on top of 500mls of Rego! :shock:

Ruth

BeaconRuth

incog24 wrote:

In case its useful, I tend to be averaging just over 70% MHR for these rides.

Doesn't sound like a hard ride either. If you've been eating during the ride, which is always sensible, then all you should need is a small snack and then continue with a normal daily diet. By small snack I would suggest about a quarter of the amount of pasta you're having, or the Rego, but not both.

Ruth

DaSy

My 4 or 5 hour weekend rides will often leave me feeling this way, but the fact that my wife is so pi$$ed off with me for being out that long on Sat and Sun, means that I just come in eat, bath, then, no matter how I feel I just get out to town shopping with her, or whatever else she deems is necessary.

It is surprising how you can soon get going if you just get on with it, of course the ire of a bored wife helps.

incog24

Cheers for the advice so far guys. I think that eat more during the ride probably is a good idea, eat more before might be good too. The amount of food I eat is a lot, and will make me tired for a bit, but probably isn't contributing 5hours later...However, spreading it out will probably help. I'm not sure I could drop to a quarter of that amount, I'd just start losing weight. As it is I'm 6'3" and stable at 72.5kgs so hardly fat...

Is 1000Kcals that much? If my base metabolism is probably somewhere over 3000Kcals (I'm 20 and riding a fair bit), and then I go and burn 2000Kcals extra...

Kléber

300g of pasta is 1200kcals, sans sauce and the Rego powder works out at what, 300? So that's 1500 in one meal alone, a protein heavy meal. It's like you're eating half your energy requirement for 24 hours in one go. A workout for your legs followed by a hard slog for your digestive system.

Instead, why not come back and chomp on a few new potatoes, have a shower and then think about a decent lunch or dinner later on. Be sure to drink lots of water too. No need for recovery potions really either.

Also, avoid having the nap, unless you are used to it, this can often make you feel more dozey.