Mental Exhaustion Post Ride

[ny biker]

To determine if this is a nutritional thing - what are you eating/drinking during the long rides, and what are you eating/drinking afterwards?

[mcminn]

Fair question.

During rides. I've been drinking water and an electrolyte/carb drink mix called Replace that I bought locally (New Zealand.) 14 carbs per 200ml, generally drinking 4 servings of that. I'm also eating gummi bears during the ride.

We typically have a standard meal post ride with a mix of carbs, fat and protein as you'd expect. I haven't been eating anything in particular post-ride.

[Zen]

Drinking lots of water otherwise?

[mcminn]

Yup, lots of water and green tea through the day.

[mcminn]

I started tracking all my foods on Fitday this week. I've only got a couple of days of data, but I seem to be covering all the micronutrients well enough.

It looks like I need to up my protein to keep my lean muscle according to the 0.8g per lb of lean body mass formula but I'm well over the RDA for protein.

My carbs are coming in around 170 g per day, primarily low-GI aside from my ride gummies and drink. Getting plenty of good fats especially as avocados are in season here.

[Grog]

When I suddenly increase my mileage/exercise time, I usually get pretty tired. It's usually a good idea to increase gradually.

Maybe that's what has happened to you?

[mcminn]

Could be, but I was training for a tri with 6 days a week workouts no problem with reasonable swims (500-750 m) followed by running.

I'm still training for the tri, but have dropped the swim and run components down to a couple times a week to focus on the cycling for a 100 km race a month before the tri.