Foggy head after long rides

willbevan

Hi all,

I'm after some advice, I've been riding for a couple of years now and when ever I do a long ride, greater than four hours for the day after maybe the following day I have a 'foggy' head. Not sure how else to describe it.

Initially I thought it was down to simply not being used to it and nutirition, as I would hit the wall around the 4 hr mark.

Well I adjusted my pre ride nutrition, ensuring I have a good breakfast 2 hrs before and then eating and drinking regularly.

This has helped substantially, even after 5 hours I don't hit the wall, I can still push it up steep climbs and on the moderate climbs slip into a ryhtm and push it to the top.

I always have a post ride drinkwithin 30 mins (e.g. 500ml of mars refuel), and then a good meal within an hour (high in carbs, some proten, low in fat), and then graze hourly to ensure a steady flow of food.

I don't feel tired afterwards, my energy levels dont crash post ride(as long as I graze putting food into me for the afternoon), my legs arn't aching, but my head is a big foggy.

I think I am drinking enough during the ride (2.5lts on a 5hr ride on saturday)

I have read though that you need to drink a lot of water post ride as well.....

I am wondering also if its loss of salts etc, as I do sweat a lot and can always taste salt on my skin)

I am going to try adding in somne extra electrolytes (I mix my own drinks, I use a copy of a high5 4:1, so 2 to 1 ratio of malt to fructose and then some protein)

I'm also going to try increasing my fluid intake post ride.

Any opinions would be greatly appriciated.
Thanks

Will

andrewjoseph

Electrolyte drinks may help, before, during and after the ride.

Are you moving your head around when riding or keeping it fixed straight ahead?

When I was doing archery many years ago, I would feel fuzzy and sometimes even unsteady. By ensuring I kept my head moving, this stopped this problem.

SBezza

You do need to make sure you hydrate well after a ride, water is essential for the body to flush out toxins caused by the riding.

People comment on what they eat, but the food is useless unless you have water, or another fluid to help with the process. You need water for the body to stored glycogen, without it all that food is not helping you recover.

After a 5 hour ride, I would have to drink around 3 to 4 pints of fluid before bed to be fully hydrated, and have my pee the correct colour.

Also with a healthy food intake, you will get all the minerals you need, so don't overdo the electrolytes, otherwise you will just pee this out as well.

Roscoe_foley

Completely agree with SBezza

Water is essential for the body to function. That fuzzy feeling is dehydration (and salt loss). Personally I'd have an electrolyte replacement drink and then drink enough water to make me feel like I want to go the toilet alot. If your not peeing clear then your not hydrated in my opinion.

You can never be hydrated enough!

paul64

Try dropping a Nuun or Zero tablet into bottles of plain water on the ride or if you have one energy drink make the other a water and tablet bottle and carry a spare tablet for water later or afterwards. Doesn't work for everyone but I found it really helped with energy recovery in general as well as avoiding cramps.

neeb

It does sound like it could be dehydration - the way you describe it reminds me of a hangover!

Have you tried weighing yourself before and after the ride, and also the day afterwards? If you have suddenly lost 2 or 3 kilos then that'll be dehydration.

willbevan

thanks for all the input people.

I will try weighing, and also the nuns and drinking more water post ride

I will get rid of it, actually a hangover is a good description of it, just not with the sick feeling.

danowat

Its worth remembering that good hydration (and good nutirition) is something that you should be thinking about generally, all the time, not just when you ride.

Seb @ Slipstream

Will, nuns won't help you at all and you may get arrested. Try nuuns instead !

willbevan

danowat wrote:

Its worth remembering that good hydration (and good nutirition) is something that you should be thinking about generally, all the time, not just when you ride.

I do keep track of what I eat on a daily basis and plan my meals around what and when I will be riding ensuring I get enough of the right type of calories at the time the body needs it. Mind you my diet variety is pretty limited, so extending this recently to ensure agood vareity of fruit and veg.

I have not been doing that with my general hydration though, fingers crossed this will sort it!

willbevan

I think thanks to all your input I have cracked it.

I put some elctrolytes into my drink, and also ensured I kept drinking water after I got back from the ride and no foggy head

Many thanks!