Wednesday’s ride beat the crap out of me!
I woke up yesterday morning feeling as if my legs had been filled with concrete, and my whole body felt tired and run-down. Most of the time I have to force myself to do recovery rides; yesterday was definitely not one of those times.
Wednesday’s ride–during which my average heart rate was 170 BPM for nearly 3 straight hours (209 “Extreme” Suffer Score)–really hurt me. In addition to my high sustained heart rate, the heat and wind beat me down. During that ride my fluid intake totaled 100 ounces (50 ounces water and 50 ounces Gatorade), I took 2 SaltStick capsules and I consumed 2 GU energy gels. On the ride home I drank an additional 25 ounces of water and ate a Clif bar. When I got home from that ride my scale weight was 156.8 pounds (71.12 kg), which was just shy of a 5 pound (2.27 kg) loss from my pre-ride weight.
So yeah, yesterday morning I didn’t have to twist my own arm to do a recovery ride.
Spinning out heaviness the day after a hard ride is standard practice for those of us who ride frequently, so there were no worries there. What I was really hoping to avoid on my recovery ride was the heat, and I got my wish! When I set off on yesterday’s ride I was extremely happy to note that the air felt almost cool! Not only that, the humidity was noticeably lower than it has been in many months. Thankful for this well-timed gift from Mother Nature, I mosied along at a leisurely 18 mi/h (29 km/h) pace for 50 kilometers (31 miles). My heart enjoyed the respite, too: average heart rate was just 117 BPM.
About an hour after the recovery ride, I started feeling sick. Not like “throw up” sick, it was more like a whole body ache and an overriding feeling of malaise. I pounded the fluids all day long, ate plenty of healthy food and pretty much remained glued to my office chair as I focused on my work. Thankfully by early evening I was feeling much better. I think I was suffering from a bit of heat exhaustion and dehydration.
This morning I’m still feeling a little beat up, so I’m going to do another easy ride. I’m sure by this time tomorrow I’ll be 100% again. I hope so: we’ve got the long Labor Day weekend coming up, and I’m looking forward to some great rides! 🙂