Long ride problem

[blueskies]

Thanks for helping try to figure this out...

The head ache isn't severe, it's more of a marker of the whole feeling, if you will. It starts out as a little tightness, and gradually grows. I could ride with that feeling, but it feels like my ability to pay attention & respond to what's happening around me isn't as sharp either. And my feelings dive. (It's similar to pms, in that my feelings just seem to come out of nowhere & don't correspond to what's really happening.) I feel almost like my brain is sort of shutting down, even though the legs will keep right on pedaling.

I really thought it was blood sugar, so I've been reading up around here & online about fueling for endurance, and trying to pay attention to what I'm eating & when. On Saturday, we did a 4.25 hour ride, and here's what I ate:

Giant bowl of old-fashioned oatmeal w/nuts & raisins for breakfast.

On the ride, spaced fairly evenly:

1 hard-boiled egg
1 banana
1 slice pesto/mushroom pizza (fantastic!!!) minus part of the cheese
1 Clif bar
4 Accelerade brand gels (the 4:1 carb/protein ones, as I was trying to see if this would help)

I'm small & this seems like plenty for 4 hours of flat riding.

I drink 1-1.5 bottles of water/hour, and if I don't have electrolytes via drinks or gel, I take an electrolyte capsule every hour.

I started training in February, and have been building my long rides following a progressive training plan since then. (started from 1 hr sat/ 1 hr sun; built to 5 hr sat/ 4 hr sun.) Even though it's been progressive, it is a big increase in volume over the course of 6 months.

Could it be that I'm riding at just a little too high of an intensity? I was pretty conscientious about wearing a HR monitor and keeping the longer rides at low intensity when I started out. Then I started to feel more confident in my judgment of intensity, and just went by feel & got out of the habit of using the monitor. But lately, I think I've been feeling strong, and wanting to work harder. Which feels good, but maybe I'm going beyond what I can sustain for the long rides... My training plan calls for low HR zones on the long rides even still.

Hmmmmmm.............

[velogirl]

to fairly assess if you're ingesting enough calories, you really need to know how many calories you burn and how many you eat. try using a tool like fitday.com. depending on your body weight, I'd say that it doesn't appear that you're eating enough calories for a 4.5 hour ride. I'd recommend replacing 250-350 calories/hour. are you doing that?

[rij73]

Whether you are a coffee drinker or not, those gels with the caffeine in them might help! I'm thinking specifically Clif Shots.

Also, think more about the types of food related to the time on the bike. Fats and proteins first, simple carbs later. So maybe eggs and meat for breakfast (or if you're vegan like me, tofu and veggie sausage), and then once you're riding stick to simple, quick digesting carbs as needed.

BTW, my advice only comes from what I've gathered through all my obsessive reading...

[chutch]

I've had similar problems as what you described- the headaches, moodiness/irritability, and focus issues.

The gels with caffeine offered some relief, as rij73 mentioned.

I have also found relief by checking my breathing and doing some slow deep breaths to help myself relax. Also, doing some on the bike stretches and moving things around (stretching neck by moving head side to side and up and down, rotating my shoulders, etc). And, I noticed that when I start to get these feelings, I get even more tense (even to the point of gritting my teeth), so I do have to play some mental games to get myself in a better frame of mind.

So, for me, it's been a combo of the caffeine and relaxation techniques that have helped.

[Look]

This is a reassuring thread. I experience in the 4th hour what you are getting after 5. The frightening part to me is how my concentration deteriorates. Or rather, how I have to concentrate on what should be natural. Like keeping my bike on the road and in a straight line. Like unclipping at a stop. Sometimes at the end, keeping my eyes open and focused ahead. My brain gets more tired than my legs!

[indigoiis]

Having done many 9 hour backpacking days in higher-than-I'm-used-to altitudes, I got in the habit of replacing cals every hour on long hikes. We use a GORP mix which is basically m&m's (peanut), pecans, raisins, and sometimes prezels. It does help with fatigue and listless feelings. It gives a sugar boost, some protein, and some carbs.

[JmcG]

I agree with all of the above. I also get headachy after about 5 or 6 hours on the bike. I think, for me, part is dehydration (even though I'm trying to consume waters, gels, gatorade as much as I should), part is overall fatigue. And finally, for me, my body starts to shut down when I'm almost finished my ride (or long runs). Say, for a century, my body knows it's 100 miles or so - about mile 90 I really start to get the headache, the shoulder aches, the fatigue. If I'm doing a 60 mile ride, about mile 50 or so, I get it. For me, it's all a mental game that I have to trick my body because it knows it will be finished very soon whatever torture I'm putting it through. It's the same for long runs too.

[Starfish]

Lots of good advice here.

You either didn't say, or I missed, how long you have been riding overall. You said since February, but how many years?

I ask because I used to get a lot more of what you're describing when I was in my first year or two of riding. A LOT more. I did a multi-day tour with rides up to 80 miles my first year, so I'm not saying newbies can't go far, etc. But, I do notice that the longer I'm at it, even pushing harder to do more and more, I get what you're describing less and less. I don't know if that has to do with better fueling, more self-knowledge on the bike, or whatever, but there it is.

Also, and this is probably just due to my personality type, I notice that when I ride alone, I feel freer to just really take care of my own needs -- stopping if I need to, eating exactly when I need to, etc. When I ride with others, I tend to put off eating if the pace is high and I feel the need to keep up, or I just don't stop if I feel the need, etc. In the long run, riding with others probably would make me faster by getting me past stopping a lot, etc. But, the added little stress of a group or riding partner can make me a little crankier if it means I'm pushing, pushing, pushing and having to keep someone besides myself in mind.

Just some other stuff to consider...