Question from Hubby:

Hubs announced last night that he had a question for all the ladies of TE...he said he wanted to ask you because you know everything and they would just make fun of him on the bike forum!

After every weekend ride, he just completely collapses. It is not just that he is tired, he is totally done. He falls asleep mid sentence talking to me. He is in very good shape, runs about 15-20 miles a week and rides about 150-200 miles. At first, I thought it was because he was riding too hard with the boys, but he is in the same condition when we ride together. I will eat lunch, rest for maybe 30 min and be ready to do whatever else I am doing that day...he is permanently attached to the sofa. I suspect it has to do with what he is eating (or not eating) during his rides. For a 3hr 60 miles ride, he will have 2 bottles of homemade gatorade, 3 bottles of water, a banana and a pb&j sandwich. I think he needs to eat more because this is the same amount that I eat. He weighs about 180 and I weigh 120. It has also been really hot lately, starting in the 80's and finishing up near 100, although his crashing problem isn't new.

Any suggestions?

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I suspect calories, too. When I run and am hungry I'm very aware of it. On the bike hunger sneaks up on me. I definitely find that there are times when I start feeling spacey and tired...having a snack can totally turn me around.

Encourage him to get in some more calories, particularly in the form of protein. I definitely feel better if I have a bit of beef jerky or a nutrition bar with a decent amount of protein.

(1) What does he eat before and after a ride?

(2) How much sleep is he getting?

I'd suspect one or both of those. It doesn't sound to me like what he's getting on the bike is completely inadequate (depending on the sandwich of course - thickness of bread slices, sugared vs. natural PB, amount of spreads etc), but if he's starting on "E," that could be a problem.

And you read so much lately about the importance of adequate sleep, but it's still hard sometimes to go to bed when you need to, when there are so many things tempting us to stay up later.

The sandwich ends up being about 300 calories, 7.5 fat, 40 carbs, 17 protein. We use a sprouted grain bread that is higher in fiber and protein and Naturally More Peanut butter: www.naturallymore.com/ , which is also higher in fiber and protein. For breakfast, I think he usually has a bagel sandwich with an egg and ham. He stays away from dairy because it doesn't sit well with him during exercise. Sleep could definitely be a factor. He also eats as soon as he gets back from his ride.

It takes longer for you to digest protein than carbs, and also I think it takes longer to digest high-fiber carbs. So that sandwich is probably taking a while to get into his bloodstream.

I second Oak's post. It's really easy for me personally to not get enough on the bike and afterward--I need protein, a mixture of complex and simple carbs, and caffeine after a ride. DBF eats pretty much everything that isn't nailed down after a ride. (Okay, I do too, but I at least leave a few things!)

Sleep is the other thing--it's not so bad now that I'm used to going out around midday, but when I get up at some unreasonable hour to ride, I will manage to fall asleep sitting up. I have a hard time making myself go to bed early. Total nightowl here.

Very general, of course, (and probably exaggerated for both of the numbers I looked up) but according to this calculator, a person who weighs 180 lbs and cycles for 180 minutes burns 2073 calories:

www.healthstatus.com/calculate/cbc

I've seen other websites that take speed into consideration.

For this site: www.nutristrategy.com/activitylist.htm

He is going about 20 mph. So for one hour:

..........Per hour............................ 130 lbs...155 lbs...180 lbs...205 lbs

Cycling, <10mph, leisure bicycling......236cals..281........327.......372

Cycling, >20mph, racing...................944.......1126......1308.....1489

Cycling, 10-11.9mph, light................354........422.......490........558

Cycling, 12-13.9mph, moderate.........472........563.......654........745

Cycling, 14-15.9mph, vigorous...........590.......704........817........931

Cycling, 16-19mph, very fast.............708.......844........981.......1117

Cycling, mountain bike, bmx...............502.......598........695........791

Somewhere between 981 and 1308 calories per hour. Dif = 327. Times 3 hours. So, between 2943 and 3924 calories.

A big difference between the two sites, but the first doesn't take speed into consideration, and the second isn't too specific above 20 mph, which I suspect is where he is riding most of the time.

Possibly excessive as compared to reality, but obviously an adjustment in nutrition makes sense.

Of course, these amounts aren't calculated for women. A moderately active woman burns approximately 15% fewer calories than a similarly moderately active man assuming all other factors are equal.

An active woman burns approx. 12% less than an active man, assuming all other factors are equal. (I fall into the active range, a female tri-athlete is a great deal more than simply 'active.' Most guidelines don't really account for true endurance athletes).

Maybe he's just a wuss

Seriously, I think a PB&J may not be enough. The fat & fiber will slow down the uptake of glucose in his muscles. I'd opt for a couple of bananas and maybe a sports drink. You said "home made gatorade" - what is in it?