First post, first 50 mile ride, think I overdid it?

[Jiffer]

CONGRATS ON YOUR FIRST 50!!! YOU ROCK GIRL!!!

I do think you probably jumped up to 50 a bit quickly. For someone who is already very fit, that may not have been a problem, but for most of us it can be a big leap. You not only have to build up your muscles and endurance, but it's quite normal for your body to get really mad at you in other ways. Your "bits" from a long time in the saddle, for me my back and neck. The longer the ride, the more those things start to become an issue.

I highly recommend the book Every Woman's Guide to Cycling by Selene Yeager (just came out this year), which I posted about on the main cycling board. You'll get tons of useful info about what to eat and drink, how to train, etc. I had it easier when I started cycling, because I had a crazy athletic husband who was into both running and cycling very competitively. So, he's done lots of research and is always giving me tips. He researches and buys our sports drink, etc. Lately, he tried and really likes Accel Gels, which have protein, in addition to carbs. I used one on my 53 mile ride yesterday, for the first time, and I did really well to the end. Not sure how much of it was the gel, but I won't be leaving for a ride of that length without one again! I also drink Cytomax Lite. I believe the general rule is about 20-24 oz in an hour period, depending on the temp and humidity. You probably did have too much sugar, especially with your body not being used to it, and Gaterade does have a lot of sugar. You should start looking into a different kind of sports drink.

Fig Newtons are great. Bananas. Once you get over 90 minutes, protein from peanuts, peanut butter, Accel Gels, etc. If you aren't sure what you are going to get along the way, it's a good idea to bring your own food that you know your body is used to and does well on. I took an Accel Gel at 70 minutes yesterday, knowing I was in for a long ride and was about to do a lot of climbing.

I can totally relate to being miserable during the last 10 miles. I've been there a couple of times this year. However, I wasn't yesterday, which was a thrill for me. This is proof that it DOES get better! Not only have I gotten stronger with more time on the bike, learned better technique, had a professional bike fit, etc., but I have really been trying to pay attention to what I should and shouldn't be eating the day before a long ride, as well as the day of ... before, during and after. I'm not sure how much it helped me yesterday, but it may have been what did it for me.

I would stick to your usual 20 and 30 miles for a while. Plan ahead when you want to do 50 again, possibly on an organized ride and then "train" for it. Do 35 one week, 40 the next ... maybe 35 again and then 40 again. And then take it somewhat easy for the week before the ride.

Also, make sure you recover AFTER a long or especially hard ride. Dh and I drink Recoverite within 30 minutes, which helps rebuild your muscles. Carbs and protein (together) are good. If you have a swimming pool, sitting in the "cold" water for a little while is GREAT for sore muscles. (My husband used to actually bring a huge ice chest full of ice and water to his races and sit in it right after!) You can use ice packs as well, or a cold bathtub or water. The colder the better.

Massaging your muscles and stretching them are both very good. Anything you can do to "recover" will help you the next time you ride. Pace yourself. If you know you are doing a long ride on Saturday, don't push yourself too much on Thursday or Friday, so you have something left for the long ride.

Don't throw in the towel just yet. Just get smart and ease into the longer rides.

[cobalt]

Wow, thank you all so much for taking the time to help me with such long and helpful posts, I really appreciate it.

I have a mental image of your DH sitting in the cooler of ice Jiffer!

It's 48 hours later and I am starting to think about riding again. I think I'll do my favorite ride, 10 miles to our favorite coffee shop and 10 miles home.

Thanks for the detail nutrition advice, very helpful.

I am going to look at the book suggestion, I don't know much about my bike. My DH does it all but I need to learn. I have a Lemond Etape and I really like it.

[sfa]

Good for you! And it sounds like you're not suffering physically TOO much--just the normal kind of soreness. Glad to hear you're thinking of getting back in the saddle!

Sarah

[Jiffer]

I think I'll do my favorite ride, 10 miles to our favorite coffee shop and 10 miles home.

That's perfect. Whenever you are finding yourself disenchanted with riding, or even just to break up the training ... go for a basic fun ride. Don't worry about your time. Enjoy the scenery. Be a kid.

[redrhodie]

Did you get back on your bike yet?

[cobalt]

Yes! My husband and I signed up for the Trek Breast Cancer ride yesterday. He had to go in to work so I went alone which was scary. It was fun and I won a door prize and got a goody bag with socks etc.

We rode 27 miles without stopping. That was new to me, normally I stop at a station on ride or at Starbucks. I ran out of water but they gave us these new Powerbar gel things, little round bits, cola and lemon. I like them.

When we got back they gave us a chocolate Luna recovery shake which was nice but I again craved french fries. The owner said she carries salt on rides and licks it.

Anyway, thanks for the support!