Monday, September 21, 2009

Is it normal to feel so tired after riding?

"I came home after my first 30-mile ride and slept all afternoon."

"I feel like a truck ran over me."

"I am so hungry all day long after riding. Is this normal?"



No matter how different we are. Whether we are 40-something or 20-something, whether we are active as walkers or runners or just becoming active, or whether we are normal weight or overweight--when one begins spending hours on a bike rather than minutes, there's going to be an adjustment to this new activity.



Among the things your body must adapt to are:

Your bottom must adapt to being situated on a small seat for two to three hours.

Your shoulders and neck must learn to adapt to being in an usual position for so long.

Your heart and lungs will have to learn to be worked aerobically.

Your muscles in your legs are being challenged in a different way.



There are three basic steps to help your adjustment period along:

  • Being prepared for the ride before ever getting on your bike.
  • Taking some steps during the ride to avoid some challenges.
  • Remembering a few small, key things after the ride.

BEING PREPARED BEFORE THE RIDE...

A former blog from September 2008 outlines eating and nutrition, especially DURING the ride. But good nutrition BEFORE the ride is one important way to be prepared before a ride. A good meal of protein and complex carbohydrates the night before, such as brown ride and chicken, whole wheat pasta, marinara and chicken, or some fish and couscous all will contribute to your morning strength. A breakfast of whole wheat toast and peanut butter and a banana the morning of or oatmeal also is a must!

But preparation doesn't end with food, hydration is also another way to prepare. Lose the alcohol before a ride. Don't try a 30-mile ride after an evening of wine, beer or liquor. Sometimes, even a small glass of wine at dinner the night before can dehydrate precious fluids from your body--especially here in Arizona. If you are planning a ride of more than an hour, begin drinking water mid-day the night before. And of course, be prepared with water for your ride. One 20-ounce bottle per hour. If you will not have access to refills during your ride, be sure to have enough water in your camelback or water bottles.

Finally, preparing your body before the ride by stretching is one element most of us ignore. Taking some time to stretch your calves, thighs, neck and shoulders can really help from experiencing pain afterwards.

Next blog: Steps to take during the ride to help lessen post-ride challenges.


What are you waiting for? Come out and join us...