How do I avoid that totally depleted feeling after a long ride?

[Barb, USA]

I agree with Gena (Spazz). Too much, too seldom, too fast. No wonder you're wiped out. You could also back off to the slower group (you ARE NOT a wimp) and increase your time on the trainer if you can't get out during the week.

I am absolutely amazed what consistent training does. Every year I'm amazed. Also every year I expect to get slower (because I am getting older) but that doesn't happen. I recover from the winter more quickly every year.

Biking is too much fun to wear yourself out that way. Hey, you're the nutritionist. Listen to your body.

But good for you for getting out there and fighting. Barb

[Dogmama]

Your carbs during and after the ride should be fast carbs, e.g., simple sugars and carbs. A glass of orange juice with a scoop of vanilla protein powder is a great after-ride drink. Be sure you're taking in carbs within 30 minutes of getting off of the bike.

I would back off the Saturday mileage and add rides during the week, as others have suggested.

What kind of bike are you on? If your bike is really heavy, you are expending more energy on those rolling hills than your riding buddies.

[ccnyc]

Spazz, Barb and Dogmama-
Your great minds think alike - "Too much, too seldom, too fast."

Spazz - the concept of "resting myself back to square one" really makes sense. I can't get out on the road during the week, so I guess I'll have to put in miles on the trainer. And see how I feel by Thursday. Then I'll know better whether to drop down to the slower group or quit. I'm too old to go from 0 miles per ride to 50 miles per ride once a week without any negative effects.
I belong to the NYCC (New York Cycle Club) and have been riding out of NYC over the George Washington Bridge into beautiful New Jersey every Saturday.

Barb - thanks for clarifying the wimp issue. That's been on my mind. I certainly do feel less than adequate at the moment. I guess I should take into consideration that I'm probably around 20 years older than most of the riders in my group (who also do not ride during the week).

Dogmama - I've been eating a Larabar (nuts and dried fruit) or banana plus some cheese right after my rides... not simple enough?
I ride a Felt F80 road bike... it's not heavy at all... I can't blame this on the bike... it is actually really fast and wonderful.

Carol

[spazzdog]

ccnyc - a FELT! Now grrl, that little pony needs to roll during the week

2 or 3 laps of Central Park (6.2 ish mi p/lap) with those nice hills would take you the shake of a lambs tail! Plus, if memory serves, there's no car's in the park after 7:00 PM.

Much more fun than the trainer... but if you gotta do it inside, so be it.

If you're in Brooklyn, not Manhattan... laps in Prospect are just as good.

[ccnyc]

2 or 3 laps of Central Park (6.2 ish mi p/lap) with those nice hills would take you the shake of a lambs tail! Plus, if memory serves, there's no car's in the park after 7:00 PM.

You're right, there are no cars in Central Park after 7PM (or before 6AM), they're all insanely driving around midtown Manhattan! I'd love to ride in the park (do it on the weekends), but the ride up and back is waaay too dangerous during rush hour. Can't take the bike on the subway either at that time.

Spazz- Are you originally from NYC?

carol

[spazzdog]

ccnyc: yes, I lived in Manhattan from '86 (I think) to '94. I ran with FrontRunners and am a long distance member if their "off-shoot" cycling club, Fast & Fabulous. I competed for Team NY in track & field at both the '90 and '94 Gay Games. And I can't tell you how many times I circled Central Park.

As to the streets... I liked riding them. Just gotta be alert. And they let the bikes on after 7:00PM if I remember correctly. Ride to the park (practicing those ever important handling skills) then a couple laps then poof! Onto the subway with you.

There's a few NYC'ers on this board... maybe they'll come out to play.

[ccnyc]

Spazz -
I'm impressed... you're a real athlete (not like me), apparently with nerves of steel. The traffic (and the streets themselves) have gone from bad to worse in the last few years.
I'm working on how I can get up to the park during the week... until then it's the trainer for me.
Thanks for the good advice and encouragement.

Carol