Printable View
There are excellent tips here and maybe what they suggested will help you. You might want to pack a little Anacin with you--it has caffeine and it may help your headache.
I found my long rides are much more enjoyable if I stop for just a few minutes to stretch. It also keeps aches and pains at bay. :)
My hubby discovered that he gets headaches because he's essentially underhydrated.
a way to tell if you are getting dehydrated is what color your urine is.
If it's almost clear, you're drinking enough. (of course this doesn't take into account electrolytes)
if it's dark like morning urine... you're really not drinking enough!
Blueskies, I counted up the calories of the food you listed, and it is only around 675 calories, give or take. If it is a 5-hour ride, that is only 135 calories per hour.
CycleOregon has rest stops and lunch stops. One suggestion for when you ride by yourself or with a group, and that is to stop someplace and get a meal. The meal calories are in addition to the calories you carry on you.
The more experienced savvy cyclists will tell you that riding longer distances gets to be more about figuring out the calories and the liquid, what is right for you, what you need to do earlier in the ride to prevent the "fogginess" from creeping up on you later in the ride.
The cyclists I know who have completed the CycleOregon tour always take it slow and easy. They say that the cyclists who hammer out in the first days are having medical problems by the 4th day. Their decision is to go slower, so as to enjoy the tour and last for all of the days. They start out earlier. If they see a road side stand selling ice cream, they stop and have a double scoop cone. If they see a particularly scenic sight, they stop and take photos. When they get into the campground in the late afternoon, they are full of energy and are able to socialize and have fun.
Darcy
I agree that it could be a hydration/electorlyte issue. Perhaps you should experiment with drinking your electrolytes rather than taking the capsules. I get kind of jittery when I've uses capsules before. I now stick to Cytomax.
I'm also curious as to what kind of sunglasses you're using. Do they offer any glare resistance? I know that glare used to both me until I invested in some Tifosi sunglasses that protect against it. My eyes don't bother me nearly as much now.
I also found myself getting post-ride headaches when I first started riding again this spring after the winter hiatus. I started taking some Excedrin the minute the ride started and that did the trick. Eventually, I found myself forgetting to take the Excedrin, yet I stopped getting the headaches. I haven't otherwise changed any of my eating/drinking habits, so I tend to think that I was just readapting to riding.
I'm grateful for your help. The overall lesson, for me, has been that the longer the ride, the more chance that a little issue will turn in to a bigger problem. Attend to the details.
Here's what I've learned:
Helmet: Doesn't feel too tight, but checked in the mirror & the straps are adjusted so that it tends to sit slightly crooked. Am taking the time to fine tune this today. I never would have thought about this...
Sunglasses: I paid attention, and noticed that I have a tendency to squint. Partially a habit, because I have dry eyes. Also though, I had changed lenses when we had some cloudy days & hadn't bothered to change them back when it got sunny again. So, I'm switching the lens & reminding myself to relax my eyes/face periodically. Very helpful, and something else that I never would have thought about. :)
Food: Eating even more. I was talking to my husband about this. He said "Yes, I notice that if I'm doing an extra long ride, around 100-120 miles, if I haven't eaten, I can really feel it." I practically need a Clif bar to go around the block!!! Oh, well. Eat early, eat often. I'm monitoring a little more closely & eating even more. Happily, nothing seems to upset my stomach on the bike, so I'm really looking forward to the CO lunches! And breakfasts! And dinners! And lattes! And maybe some ice cream. Love, love, love food that someone else makes! :) Did I forget to mention cookies?
Drinks: Bought a couple different drink mixes, including GU20 & Cytomax to try... I do drink a lot. Refill bottles at every opportunity.
GU & Caffeine: Yes. This is the 4th quarter miracle! Love it!!!
Being new: This is a return to cycling after a 15 year break, and I'm 48. I was in good shape when I started training, but not cycling. I have followed a great, progressive training plan, but I didn't have a base to build on. (But next year, I will.) And it is true, that as I've increased my distances, the point where I start to feel iffy gets further & further out there. In fact, I've been really enjoying that realization this week as I've done rides that are "only" 30 or 40 miles. Big change since February!
Velogirl/Lorri- It would be fun to meet you. I'll keep an eye out. Will you be wearing Velogirl jerseys?
Blueskies
blueskies, sounds like you are finding out what you need to adjust or tweak on your rides.
I noted some things in your post that I thought I'd make a suggestion or two.
You were talking about squinting. Do you have a pair of polarized sunglasses? It really does make a difference with the lighting. And you'll see the road better. Also, you might want to consider a pair of sunglasses with transitional lenses for those overcast or partly sunny days. You can pick up a pair for about $65 or so.
As for eating on the bike, have you considered a Bento Box? This is a nifty little container that holds several snacks. Since it velcros around the top tube and stem, it will be easy access for you to get your gels and goodies.
I hope you continue to have enjoyable rides and good luck with your distance training.
Sundial,
I'm honestly not sure if my sunglasses are polarized. Probably not. They're the Performance Quattro glasses with 4 interchangeable lenses. I just checked their web site & it does say uva/uvb protection, but doesn't say polarized. I bought them & have never thought about them since. Probably because I was busy thinking about how much my sit bones hurt. ;) Really, the saddle/shorts issue completely monopolized my problem-solving skills until the last month or so.
I've been thinking about getting a bento box. I've got a gelbot, so I can get to two packs of gel without stopping. I usually just pull over for a couple minutes to eat something that needs chewing. Would be nice to eat a bit while still rolling, in the right conditions.
Thanks!
Blueskies