Post Ride Strategy: How to not screw it up
03-13-19, 07:19 AM
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Post Ride Strategy: How to not screw it up
So two things that I struggle greatly with when it comes to doing any physical activity is recovering my energy and controlling my hunger. Whenever I ride my bike for either high intensity or endurance rides I find myself exhausted for hours after the ride (in the sense that I don’t want to do anything productive afterwards). I’m also more likely to eat like crap because I’m just that hungry even if I have a proper recovery drink.
Because I work a 9-to-5 where I’m also pretty active, I find these issues arise as a daily struggle, let alone after a ride where I’m intentionally trying to workout. I wanted to know what are some things that I can do to improve my energy levels and reduce my appetite.
Because I work a 9-to-5 where I’m also pretty active, I find these issues arise as a daily struggle, let alone after a ride where I’m intentionally trying to workout. I wanted to know what are some things that I can do to improve my energy levels and reduce my appetite.
03-13-19, 09:01 AM
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The two things that help me most are food and distractions.
As soon as possible after you finish a hard workout, eat or drink something. My favorite is a banana with peanut butter or Nutella. 100-200 calories gets sugar moving into the bloodstream and muscles, and satisfies my cravings. For a while.
Distractions? Then it's time to do something else, rather than sit or walk through the kitchen. It's good to play Bicycle Mechanic for a while. Check out the tires for cuts or embedded glass or wires. Wipe down your chain, measure it, re-lube or replace as needed. What was that mystery creak, how can you fix it? Take a shower, put on clean clothes, go for a walk or go shopping with your significant other or a friend.
As soon as possible after you finish a hard workout, eat or drink something. My favorite is a banana with peanut butter or Nutella. 100-200 calories gets sugar moving into the bloodstream and muscles, and satisfies my cravings. For a while.
Distractions? Then it's time to do something else, rather than sit or walk through the kitchen. It's good to play Bicycle Mechanic for a while. Check out the tires for cuts or embedded glass or wires. Wipe down your chain, measure it, re-lube or replace as needed. What was that mystery creak, how can you fix it? Take a shower, put on clean clothes, go for a walk or go shopping with your significant other or a friend.
03-13-19, 12:40 PM
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What do you consider an endurance ride?
03-13-19, 01:22 PM
#4
The Left Coast, USA
This is a very individual thing, and certainly age and general level of fitness has a great influence on modes of recovery. For me, a large protein supplement drink after a hard workout, (Vega Sport), knocks the snack urge down dramatically. I am also a believer in a solid stretching routine after a hard workout; and I mean like a 15 minute routine, dynamic and static.
Being exhausted hours after a hard workout is not a good indicator. I think overall fitness & health might be questions worth exploring.
Being exhausted hours after a hard workout is not a good indicator. I think overall fitness & health might be questions worth exploring.
03-13-19, 02:03 PM
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I know I have low fitness levels, which is why I’m trying to improve on it via cycling. The issues arise when I’m left with very little energy and motivation to do anything post workout due to not knowing how to recover or what food/how much food I need so that I’m not binging on food that will be counterproductive to my workout.
I’m 23 and ~370lb if that helps.
Also to answer the “endurance” question: any time I’m on my bike for an hour+ or 20mi+ (whichever comes first).
I’m 23 and ~370lb if that helps.
Also to answer the “endurance” question: any time I’m on my bike for an hour+ or 20mi+ (whichever comes first).
03-13-19, 02:20 PM
#6
SuperGimp
I'd say an hour or 20 miles is a good start but not what I would call "endurance", but that's just semantics.
How often do you ride that distance? Daily? 3x per week? How long have you been doing it?
Eat some fruit when you're done riding. Can't help you with the energy issue, that comes with time and conditioning but keep at it!
How often do you ride that distance? Daily? 3x per week? How long have you been doing it?
Eat some fruit when you're done riding. Can't help you with the energy issue, that comes with time and conditioning but keep at it!
03-13-19, 02:51 PM
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I'd say an hour or 20 miles is a good start but not what I would call "endurance", but that's just semantics.
How often do you ride that distance? Daily? 3x per week? How long have you been doing it?
Eat some fruit when you're done riding. Can't help you with the energy issue, that comes with time and conditioning but keep at it!
How often do you ride that distance? Daily? 3x per week? How long have you been doing it?
Eat some fruit when you're done riding. Can't help you with the energy issue, that comes with time and conditioning but keep at it!
03-14-19, 04:37 PM
#8
Old guy on a bike
I know I have low fitness levels, which is why I’m trying to improve on it via cycling. The issues arise when I’m left with very little energy and motivation to do anything post workout due to not knowing how to recover or what food/how much food I need so that I’m not binging on food that will be counterproductive to my workout.
I’m 23 and ~370lb if that helps.
Also to answer the “endurance” question: any time I’m on my bike for an hour+ or 20mi+ (whichever comes first).
I’m 23 and ~370lb if that helps.
Also to answer the “endurance” question: any time I’m on my bike for an hour+ or 20mi+ (whichever comes first).
Second, ignore anyone who tries to piss on your accomplishments. You’re on the right track
I wasn’t as heavy as you( I was 290#) but I’m much older(58). I’m now 220#, and feel great, and it’s all about consistency and perseverance. Let your long ride be low intensity (blue zone if you have a heart rate monitor).
Keep going!
03-27-19, 01:23 PM
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A piece of advice I got recently:
"Don't diet on the bike"
In short, what does your in activity nutrition look like? You need to fuel activity during the activity. If I don't get proper nutrition on the bike, I'm zonked after and about an hour after that, questing for calories. This is my sign I'm not getting proper in activity nutrition, and my opportunity to not have this happen again.
200-300 calories an hour during exercise does the trick for me (even if I'm expending much more). I taught myself how to eat on the bike while I'm riding. A banana, half a clif bar, and 20 oz of sports drink is usually a good target for me.
I went for a 30 mile, 1000 ft climb, mostly into the wind road ride yesterday for the first time since before Christmas. I made the mistake of not taking any nutrition other than the bottles, and had the exact problem you describe last night post ride. I used 830 kilojules in the first 16 miles, and like 300 in the last 14 (I have the benefit of a power meter, so I get accurate data on how much I'm expending). That was too much. I felt awful at one hour, and struggled to get back.
Having experienced this before, I went shopping last night and bought bananas and clif bars (they are high in carbohydrate, and easy on my tummy, which is why I use them). I am going out right now, and don't expect to have this problem again (it's happened to me before). I probably should eat every time I throw a leg over the bike.
"Don't diet on the bike"
In short, what does your in activity nutrition look like? You need to fuel activity during the activity. If I don't get proper nutrition on the bike, I'm zonked after and about an hour after that, questing for calories. This is my sign I'm not getting proper in activity nutrition, and my opportunity to not have this happen again.
200-300 calories an hour during exercise does the trick for me (even if I'm expending much more). I taught myself how to eat on the bike while I'm riding. A banana, half a clif bar, and 20 oz of sports drink is usually a good target for me.
I went for a 30 mile, 1000 ft climb, mostly into the wind road ride yesterday for the first time since before Christmas. I made the mistake of not taking any nutrition other than the bottles, and had the exact problem you describe last night post ride. I used 830 kilojules in the first 16 miles, and like 300 in the last 14 (I have the benefit of a power meter, so I get accurate data on how much I'm expending). That was too much. I felt awful at one hour, and struggled to get back.
Having experienced this before, I went shopping last night and bought bananas and clif bars (they are high in carbohydrate, and easy on my tummy, which is why I use them). I am going out right now, and don't expect to have this problem again (it's happened to me before). I probably should eat every time I throw a leg over the bike.
Last edited by CraigMBA; 03-27-19 at 01:25 PM. Reason: clarity
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