No energy after longer bike rides

[crazycanuck]

Another idea would be to read Nancy Clark's Sports nutrition guide-there may be more tips there for you.

[Skierchickie]

Can you just be, well, tired? From exercising? You say you are new to cycling - what about other exercise? If your body isn't used to it yet, and you're still building/toning new muscles, working your cardio system, etc, why wouldn't you be tired? If I'm not tired after exercising, then I figure I didn't work hard enough! Especially early in the season (early in ski season I'm always beat after a workout, and the harder I worked, the more tired I am).

I'm just saying, this could be perfectly normal. If you've always been really active, just at other things, then that would be different. But if you've been fairly inactive, and you just started riding pretty recently, then you SHOULD be tired. Your body needs to get used to this. I wouldn't worry just yet.

[Biciclista]

Michelle, welcome to TE.

Assuming you are eating enough and hydrating yourself sufficiently, if you have not been an athlete all your life, you might just be building muscle and not strong enough yet.
When I first started riding, even short rides over flat terrain totally wiped me out. With time (and i do mean years) I have gotten so that I can ride 40 easy miles in the morning and feel quite normal in the afternoon.. So, keep talking to us and keep riding.

[RolliePollie]

When I first started riding, even short rides over flat terrain totally wiped me out. With time (and i do mean years) I have gotten so that I can ride 40 easy miles in the morning and feel quite normal in the afternoon.. So, keep talking to us and keep riding.

This has been my experience too. My first season, pretty much any ride would do me in. I'd need a nap or I'd just lay around for the rest of the day. This is my third season of riding and as long as I eat enough, I usually still have energy left even if I do a longer ride.

Try eating some eggs or something for breakfast. I agree about the protein. I love my carbs, but you need some protein with your breakfast. My favorite pre-ride breakfast is eggs, pop-tarts (I know, horrible...but they keep me full for a long time and I like them!), coffee, and milk or soy milk.

[jusdooit]

I hate to be a little disagreeable, but maybe you're eating too much. A 15-20 mile ride shouldn't take over 2 hours even at a 12/mph pace. Everything I've read says you don't need to worry about eating during a ride if it's less than 2 hours long. Is it just possible that you're having a sugar crash? Meaning you've eaten too many carbs and your body crashes coming down off all that sugar. Yes I said sugar because that's basically how your body treats carbs.
Just a thought. I may be right or I may be wrong.

[OakLeaf]

I hate to be a little disagreeable, but maybe you're eating too much. A 15-20 mile ride shouldn't take over 2 hours even at a 12/mph pace. Everything I've read says you don't need to worry about eating during a ride if it's less than 2 hours long. Is it just possible that you're having a sugar crash? Meaning you've eaten too many carbs and your body crashes coming down off all that sugar. Yes I said sugar because that's basically how your body treats carbs.
Just a thought. I may be right or I may be wrong.

You may be right, but you've got roadie reflexes.

A 15-20 mile single track ride in hilly terrain could very easily take two hours and demand quite a bit of energy from a fit person. The OP didn't specify anything about her ride other than the distance.

[KnottedYet]

I hate to be a little disagreeable, but maybe you're eating too much. A 15-20 mile ride shouldn't take over 2 hours even at a 12/mph pace. Everything I've read says you don't need to worry about eating during a ride if it's less than 2 hours long. Is it just possible that you're having a sugar crash? Meaning you've eaten too many carbs and your body crashes coming down off all that sugar. Yes I said sugar because that's basically how your body treats carbs.
Just a thought. I may be right or I may be wrong.

My 21 mile commute takes 2 1/2 hours.

I usually eat half my dinner before I leave work, then eat again (Clif Shot Blox, mmmm! nature's most perfect food ) while walking up one of the hills on my route. (Fremont from the water to View Ridge, for all you Seattle chickies) I eat the rest of my dinner once I get home.

It took a while for me to figure out the best way to manage fuel and effort, it's good to experiment. Like several other folks have suggested, try adding a good serving of protein to the meal you eat before your ride. Try eating your snack halfway through the ride before you get hungry. Try eating as soon as you get off the bike at the end. Don't water down the Gatorade. Give a different drink a try. You never know what might turn out to be the key! Play with all the details, don't be afraid to experiment.

Varying your level of effort can make a big difference, too. Once I decided I was going to walk the hill and just made that a regular feature of my commute, everything got even better! Something about that rest period while I walk really perks me up for the 2nd half of my commute. The ride is faster over all and I'm not so tired at the end.

It's ok to be tired. You should be tired! Some 15-20 mile rides can be exhausting! Now you have the opportunity to learn how to manage your body so it won't be so tired that you have to sleep afterward and are out of it for several hours. (in my case, I required more protein, more food over all, and a rest break during my homeward commute. Your mileage may vary.)

[BeeLady]

Somewhere along the line I heard or read that after a long ride, and when I was new to cycling 20 miles was a long ride, that I should have a recovery food/drink after the ride.

There should be a mix of carbs and protein and if you go to any bike shop or bike internet shop there will be a selection to choose from, specified for recovery. However, many people drink something like chocolate milk for the approximate right mix of protein/carbs after you deplete your energy stores. Now I eat homemade yogurt with a bit of maple syrup to up my energy.

One other thing, is taking care of your body by doing stretches. My favorite is to lie with my rear end up against a wall with my legs fully extended up the wall to give my hamstrings a really good stretch. This also helps my lower back and gives my body a well-deserved rest. I do this for 5 - 20 minutes.