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Recovery from Riding

RubyTuesday2011-09-04 07:15:49 +0000 #1
I am struggling a bit with recovery from a longer ride (for me).

I am a newbie rider. I have only been at this for about a month. My past two rides were 23 miles and 28 miles. I am struggling with recovery after my rides. I feel good while I am riding and actually feel like I could ride longer. I come home normally tired. The next day is a waste for me. I am really tired. Not body ache tired, but I need to sleep tired. Is this normal when you are a newbie?

I am diabetic and I struggle a bit with lows for the rest of the day after I ride. However, this isn't unusual for me to have lows in the daytime and I don't feel that exhaustion unless it is a debilitating low.

Anyone else struggle with next day recovery? Does this get better over time?
Biciclista2011-09-04 07:24:09 +0000 #2
maybe take this to the diabetic thread someone started? (you?) Maybe you're dehydrated? It takes me a day or three (depending on the intensity of the ride) to get rehydrated. I drink NUUN (no sugar), water, and a whole lot of other stuff until i find myself feeling normal again.
RubyTuesday2011-09-04 07:56:31 +0000 #3
Dehydration huh? I am a bit of a camel when I ride. I will try hydrating better tomorrow when I ride.

I am the one that started the "Diabetic" thread. I am not sure this has anything to do with diabetes, so I didn't put it in that thread.

Thanks for the suggestion. I never thought about dehydratation.
Becky2011-09-04 08:10:24 +0000 #4
IMO, it has almost nothing to do with diabetes and everything to do with nutrition, dehydration, and electrolyte balance.

It takes some time to figure those things out, even without diabetes. Everyone is different. I would start with the what/how much/how often of eating and drink, factoring in your unique circumstances, and go from there....
Dogmama2011-09-04 08:12:52 +0000 #5
is..."it depends."

Do you have an athletic background or are you basically getting off the couch? How fast are you going? Any idea what your heart rate is during your rides?
Dr.Doo2011-09-04 09:41:19 +0000 #6
Well done you. It took me months, nearly a year infact, to reach those distances. That I'm no spring chicken and have lung disease my have been a factor; I still struggle to recover from long rides. Maybe you should consider gradually building up to those distances.
Zippinalong2011-09-04 07:57:37 +0000 #7
You need to make sure you're hydrating and eating enough carbs and protein. Very important. Before I ride (25-30 miles like you...) I eat a bar that is high in carbs and protein. Then follow up about 15 minutes before I ride with a gel pack. I also drink a bottle of water before I go to (16 ounces). You need to make sure you get the water in. Then about 15 miles in I take a break and eat another gel pack with half a bar of some sort. Again, taking in carbs and calories. Also drink a decent amount of water. You don't want to wait until you're thirsty as it's too late then. Your body is already dehydrated. Finally, when finished, eat protein. Eat some tuna, fish or chicken or protein bar. I even eat the turkey jerky as that's high in protein too. Protein shakes will work too. You need to give your muscles the protein to recover. The rest of the day I drink lots of water and eat a healthy lunch and dinner. Eating right is important and of course being diabetic you need to really watch your sugars. Good luck!
rubysoho2011-09-04 09:19:19 +0000 #8
Another vote for checking out your hydration, nutrition, general "fueling." here is why I do for my forty mile rides (I seem to have plateaued at fifty miles ... But I have only been riding since April - yes, I have been a member here much longer):

Two hours out from ride I start drinking as much water as I can stand. I also fix myself a cheese and egg sandwich on toast. I stop drinking heavily an hour before the ride. Go potty before your ride.

During the ride I have one bottle half Gatorade and half water OR an endurance specific shake. Other bottle is only water. I drink from both every ten to 15 minutes.

Post ride I drink a recovery shake and make sure I eat some sort of protein within two hours of completing the ride. Beer and homemade tacos are a favorite of mine.

If I were you I would keep your mileage at this level and start figuring out what works for you. I can tell you now that I fuel/drink/eat less now for my standard twenty mile rides than what I used to need when twenty miles was my long rides. Once I am able to get past my fifty mile hump I wonder if it will change my needs for the forty miles rides but at the moment I just haven't had time to put the mileage down that I need (if I don't I have knee issues when I try to jump my mileage too much).



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