Help with Fatigue

Welcome to middle age.🙂

"stratrider" <[email hidden]> wrote in message
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Quoted message said:

I enjoyed a great ride on Saturday (about 52 miles). Came home and felt great. Sunday I was stiff,
sore, and tired. Monday came and went with much the same. I generally cycle 10-20 miles a day
commuting on Mon-Fri. I am rarely off the bike for more than two days. I am 41. Recovery for me is
slow! I am frustrated. I welcome your thoughts.

Jim Reilly

Mike must be edykated coz e writed:

Quoted message said:

Welcome to middle age.🙂

"stratrider" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

I enjoyed a great ride on Saturday (about 52 miles). Came home and felt great. Sunday I was
stiff, sore, and tired. Monday came and went with much the same. I generally cycle 10-20 miles a
day commuting on Mon-Fri. I am rarely off the bike for more than two days. I am 41. Recovery for
me is slow! I am frustrated. I welcome your thoughts.

Jim Reilly

Use a recovery supplement.

--
Ian

catrike.co.ukcatrike.co.ukOpen ↗

"Ian" <[email hidden]> wrote in message "]news:[email hidden]...

Quoted message said:

Mike must be edykated coz e writed:

Quoted message said:

Welcome to middle age.🙂

"stratrider" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

I enjoyed a great ride on Saturday (about 52 miles). Came home and felt great. Sunday I was
stiff, sore, and tired. Monday came and went with much the same. I generally cycle 10-20 miles
a day commuting on Mon-Fri. I am rarely off the bike for more than two days. I am 41. Recovery
for me is slow! I am frustrated. I welcome your thoughts.

Jim Reilly

Use a recovery supplement.

--

You went from 10 - 20 miles a day to (about) 52........... I'm knackered just thinkng about it.

You have to build up slooooowly!

John

It's a [censored] gettin' old, ain't it? FWIW, I've found that I'm more sensitive to hydration (drink
more water sooner than you want to) and that I have an easier time if I consistently take vitamins
(heavy multi with extra niacin)

Phil

"stratrider" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

I enjoyed a great ride on Saturday (about 52 miles). Came home and felt great. Sunday I was stiff,
sore, and tired. Monday came and went with much the same. I generally cycle 10-20 miles a day
commuting on Mon-Fri. I am rarely off the bike for more than two days. I am 41. Recovery for me is
slow! I am frustrated. I welcome your thoughts.

Jim Reilly

Yeah. Everything gets bigger, hairier, and closer to the ground. bill, soon I'll be a hirsute
low racer, g

Philbert said:

It's a [censored] gettin' old, ain't it?

Jim, I know you've been riding quite awhile, but I'm not really sure how long. A couple things
come to mind Are you getting enough sleep? I suffer from sleep apthnia, and before I got treatment
this scenario sounds familar. A hard ride will also require a recovery day. If you're overdoing,
it's your body telling you it needs some recovery time If I ride a hard long day, I stay off the
bike the next day or just do a easy 15 or 20 or less at no more than 60 percent effort. This helps
to get the lactic acid out of the legs. You probably shouldn't push hard every day, even if your
doing 10-20 mile commuting rides. My guess is you probably do, trying to get that fastest trip
home yet. I think we all have good days and not so good days. This time of year, when we've put in
our miles, there are more good ones than not so good ones. I find my best rides come after a
couple days off. The legs are fresh and I'm rarin' to go mentally What kind of base miles do you
have this year and in the last 3 consecutive years? Do you train in the winter as well? Are you
drinking enough? Dehydration can cause slow recovery. I don't buy the "welcome to middle age" line
and "ain't old age a [censored]" mentality. Yep we age every day, and we aquire more aches and pains
along the way, but we find out what works and what doesn't. It's all part of training Denny in
Sayre, Pa "Bent but not Broken"

. "stratrider" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

I enjoyed a great ride on Saturday (about 52 miles). Came home and felt great. Sunday I was stiff,
sore, and tired. Monday came and went with much the same. I generally cycle 10-20 miles a day
commuting on Mon-Fri. I am rarely off the bike for more than two days. I am 41. Recovery for me is
slow! I am frustrated. I welcome your thoughts.

Jim Reilly

[email hidden] (stratrider) wrote in message
news:<[email hidden]>...

Quoted message said:

I enjoyed a great ride on Saturday (about 52 miles). Came home and felt great. Sunday I was stiff,
sore, and tired. Monday came and went with much the same. I generally cycle 10-20 miles a day
commuting on Mon-Fri. I am rarely off the bike for more than two days. I am 41. Recovery for me is
slow! I am frustrated. I welcome your thoughts.

Jim Reilly

How long have you been riding these many miles a week? What other physical exercise do you do. Is
your job physical or sedentary? Do you get enough sleep? When was your last physical? Keep close
track of your hydration and nutrition during and after the ride. You have to be sure to get enough
carbs and water in you or you [censored] out. Here's my regimen. Saturdays, while riding to meet with the
rest of the group (18 miles) I'll eat a banana and a granola bar and drink as I get thirsty. Then
we'll do between 20-35 miles before lunch (sandwich, salad,rootbeer and maybe some ice cream)by this
time I've almost finished my 70 oz Camelback so I fill it up again. Then more group ride, usually 10
or so miles before we break up. Then I ride solo how many ever miles it takes to make a century.
Drinking lots of water and eating either a piece of fruit or one of those gel things. I'll have to
fill the Camelback again before I'm done. If you arn't peeing about every hour you probably arn't
drinking enough water. Sundays solo and group riding usually totals 30-60 miles with similar
hydration and nutrition. Monday is ususlly no biking. Tuesday, 32 miles. Wednesdays, 12-18 miles.
Thursdays 32 miles. Fridays, no biking (dinner date with wife). I started doing the Saturday
centuries three week ago, prior to that I was doing 65-70.

Rod
P.S I envy you being able to bike commute, if I could do that it would free up some valuable
evening time.

"Wirral John" <[email hidden]> wrote in message
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Quoted message said:

You went from 10 - 20 miles a day to (about) 52........... I'm knackered just thinkng about it.

You have to build up slooooowly!

Agreed. Endurance is much more of a factor when ride times are over an hour and one can't expect to
build it up without spending some time working at it.

Harry Jiles

"Philbert" <[email hidden]> wrote in message news:<[email hidden]>...

Quoted message said:

It's a [censored] gettin' old, ain't it? FWIW, I've found that I'm more sensitive to hydration (drink
more water sooner than you want to) and that I have an easier time if I consistently take vitamins
(heavy multi with extra niacin)

It is always important to keep properly hydrated but I think extra vitamins and nutritional
supplements are really just placebos, if one maintains a proper diet.

I also realize that those mentioning age are doing so somewhat tongue in cheek but want to state
that I, personally, reject age as an excuse for a lack of performance, specifically when discussing
longer rides. Yes, there is a point as we age when we can't do the things we could when younger but
proper diet and exercise can minimize the effects of aging, particularly on endurance for a low
impact sport, like cycling. Genetics probably is a bigger factor than age alone.

Harry Jiles

Folks, thanks for the input. Denny, I am sorry I missed your ride down the Pine Creek. My kid's
soccer tourney nixed that plan. Anyway, I have been commuting on a bike since 1998. I sleep
terrible. And based on what I am reading here, I am not drinking (or eating) enough on longer rides.
I am working on the sleep issues. Drinking more is something I need to work on. Thanks again.

Jim Reilly

stratrider must be edykated coz e writed:

Quoted message said:

Folks, thanks for the input. Denny, I am sorry I missed your ride down the Pine Creek. My
kid's soccer tourney nixed that plan. Anyway, I have been commuting on a bike since 1998. I
sleep terrible. And based on what I am reading here, I am not drinking (or eating) enough on
longer rides. I am working on the sleep issues. Drinking more is something I need to work on.
Thanks again.

Jim Reilly

Just another thought, maybe you are neglecting your need for salt.

--
Ian

catrike.co.ukcatrike.co.ukOpen ↗

[email hidden] (Rod Dabe) wrote in message
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Quoted message said:

[email hidden] (stratrider) wrote in message
news:<[email hidden]>...

Quoted message said:

I enjoyed a great ride on Saturday (about 52 miles). Came home and felt great. Sunday I was
stiff, sore, and tired. Monday came and went with much the same. I generally cycle 10-20 miles a
day commuting on Mon-Fri. I am rarely off the bike for more than two days. I am 41. Recovery for
me is slow! I am frustrated. I welcome your thoughts.

Jim Reilly

Jim: You don't mention what is specifically "stiff, sore and tired." If its the back I don't have a
solution other than perhaps check your seat angle and how you sit in the seat (when I had my Rotator
Tiger I tended to move my butt forward and the curl my lower back, a no-no for someone with my disk
problems). If you are talking about your leg muscles, I used to have that problem after long rides.
When I posted this situation someone (I think Bryan Ball) suggested I try Cytomax during and after
the ride. I don't work for the company nor have any interest in it. I have been using it now for
over a year and the difference it has made to the recovery of my legs after a long ride is amazing.
If there is any soreness at all the next day it is minimal. I alternate drinking it and water during
a ride and then drink a bottle of it after a ride. Since it is in powder form I put it in a baggie
and mix it up when I need more during the ride. According to its advertising it restores
electrolytes (whatever they are) and leaches out the lactic acid in your muscles (don't have a clue
how that happens). All I can tell you is that it really works for me. I am sure their are other
supplements that do the same thing, but this also has one thing going for it. It actually tastes
decent. Good luck on the problem

Mike S. ST. Louis, Mo.

Don't let anyone give you that "gettin' old" [censored]. At 41 that is not even visible on your horizon.

If I were tired the next day, but not stiff and sore, I might be concerned. But the stiffness and
soreness say that you just went to a new level of activity. Just keep doin' what you're doin'.

"stratrider" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

I enjoyed a great ride on Saturday (about 52 miles). Came home and felt great. Sunday I was stiff,
sore, and tired. Monday came and went with much the same. I generally cycle 10-20 miles a day
commuting on Mon-Fri. I am rarely off the bike for more than two days. I am 41. Recovery for me is
slow! I am frustrated. I welcome your thoughts.

Jim Reilly

"jim h" <[email hidden]> wrote in message news:<[email hidden]>...

Quoted message said:

Don't let anyone give you that "gettin' old" [censored]. At 41 that is not even visible on your horizon.

If I were tired the next day, but not stiff and sore, I might be concerned. But the stiffness and
soreness say that you just went to a new level of activity. Just keep doin' what you're doin'.

Jim

Why would you be concerned if you were tired but not stiff and sore after such a ride.

I just rode 107+ miles on Skyline Drive this past Saturday and Sunday. I am tired but not stiff and
sore. I rode the drive on a TE with around 30lbs of gear and found it to be a challenge. I will soon
be 57 years old and have ridden maybe 1,200 miles within the last 14 months, 350 of those miles 6
weeks before I left for the drive. . My heart rate for most of the trip was around 142 to 155hbm,
mostly in the 140s

Just courious

Pete

Quoted message said:

"stratrider" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

I enjoyed a great ride on Saturday (about 52 miles). Came home and felt great. Sunday I was
stiff, sore, and tired. Monday came and went with much the same. I generally cycle 10-20 miles a
day commuting on Mon-Fri. I am rarely off the bike for more than two days. I am 41. Recovery for
me is slow! I am frustrated. I welcome your thoughts.

Jim Reilly

I ride year round and usually put in about 15 miles a day. 2 to work, 10-11 at lunch, and 2
more home.

I usually do incremental increases in my riding length in the late winter and spring. Over a series
of weekends I will do a 20 mile ride, a 35 mile ride, a 50 mile ride, then to 75 miles, and finally
a hundred mile ride. If I miss a weekend I just repeat the previous weeks miles.

This has worked well for me. I'm currently 51 years old and a survivor of two heart-attacks.

I think if you threw in an intermediate ride or two you would be fine.

William Higley, Sr. Vision R-50 RANS Rocket

"stratrider" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

I enjoyed a great ride on Saturday (about 52 miles). Came home and felt great. Sunday I was stiff,
sore, and tired. Monday came and went with much the same. I generally cycle 10-20 miles a day
commuting on Mon-Fri. I am rarely off the bike for more than two days. I am 41. Recovery for me is
slow! I am frustrated. I welcome your thoughts.

Jim Reilly

I think 100+ miles of loaded touring might be enough to deplete one's metabolism a bit such that you
would be tired the next day. I don't find that a distance like 52 miles has that effect on me - I'm
51. I might be a bit sore somewhere but I wouldn't be tired the day after.

"jim h" <[email hidden]> wrote in message news:<[email hidden]>...

Quoted message said:

I think 100+ miles of loaded touring might be enough to deplete one's metabolism a bit such that
you would be tired the next day. I don't find that a distance like 52 miles has that effect on me
- I'm 51. I might be a bit sore somewhere but I wouldn't be tired the day after.

I can do 52 miles without any problems. I believe when you do this back to back on a ride such as
Skyline Drive (lots of hills) and with a heart rate of over 143 90% of the time(that worked out for
me to be about 15 hours in the saddle at that pace)than one would probably be tired. I know I am
still a little tired after three days, just no soreness.

Denny Voorhees <[email hidden]> wrote:
: the lactic acid out of the legs. You probably shouldn't push hard every day, even if your doing
: 10-20 mile commuting rides. My guess is you probably do, trying to get that fastest trip home yet.

Yup! For best training, ride every other commuting day hard, very fast and try to push it (safety
allowing...), though you don't need to do much anaerobic efforts, unless you want anaerobic training
effects. The other day in your cycle ride leisurely. Enjoy the scenery, forget about time and speed.
Be sure not to push it.

On 50 mile rides, be sure to pack some foods. And if you do regular longer rides, you'll improve.

I used to ride only 30 mile (50 kilos) rides for a few years before I even did 50 miles. Ok, I once
rode 100 km, but I recovered for a week before repeating...

When you have gradually increased your training volume, you will also recover better. I doubt being
at 40 really hinders the training effect :-)

--
Risto Varanka | helsinki.fihpv.htmlOpen ↗ varis at no spam please iki fi

[email hidden] wrote in message
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Quoted message said:

Denny Voorhees <[email hidden]> wrote:
: the lactic acid out of the legs. You probably shouldn't push hard every day, even if your
: doing 10-20 mile commuting rides. My guess is you probably do, trying to get that fastest trip
: home yet.

Yup! For best training, ride every other commuting day hard, very fast and try to push it (safety
allowing...), though you don't need to do much anaerobic efforts, unless you want anaerobic
training effects. The other day in your cycle ride leisurely. Enjoy the scenery, forget about time
and speed. Be sure not to push it.

On 50 mile rides, be sure to pack some foods. And if you do regular longer rides, you'll improve.

I used to ride only 30 mile (50 kilos) rides for a few years before I even did 50 miles. Ok, I
once rode 100 km, but I recovered for a week before repeating...

When you have gradually increased your training volume, you will also recover better. I doubt
being at 40 really hinders the training effect :-)

As far as eating and drinking while riding, I did a lot of it on my trip. I drank over twenty 20oz
bottles of Gatorade,ate 20 some odd Payday candy bars, 1 box of fig bars, 1lb of orange slices,1
milkyway, 4 doughnuts, 3 or 4 cups of coffee plus the evening meals which consisted of pasta and
sweet potatoes. I started off with a breakfast of pancakes and eggs and homefries on the second day
an hour or so before I started to bike the last 53 miles. I also took salt tablets while riding. My
weight was 204 the morning before the ride and 204 the day after I returned home. 3 days after I got
back home the weight dropped to 199.5 I ate and drank a lot but I also worked alot during the ride.

Pete