Recovery Help

RHolmes

Ok...quick question: I'm training for an Oct. HIM. I rode 41 miles today in a bike rally. I felt like I paced it well (conservative beginning; stronger & faster the last 15ish miles). It was a hot day, and it took me about 2:30 to finish (7:30-10am...on the way to a 100+ degree day in Texas). I drank Ironman Perform (@ 50oz) and had 4 Powerbar Gels (1 before, 3x during...chose based on nutrition webinar). Also drank about 15os of Perform before the race.  And, after the race, drank Endurox (again, per seminar)...then real meal once I got home.

Then, as has been my pattern after long workouts this summer, I got a headache a couple hours later and have been unusually hungry the rest of the day. I feel like I'm "chasing" something to get rid of the headache and get more comfortable...but no luck, even afterAdvil. And, no matter what I eat or drink, the headache lingers.

Of course, it stinks to have the headache...but I also think I'm overeating after my big training days b/c I'm looking for what will make me feel better...to no avail.

I felt great on the actual ride...but feel like I have a pattern of rough recovery.

I'd love any thoughts/feedback!  Thx!!

tim cronk

Rebecca did you eat a good breakfast 2-3 hours before your ride?

Tell me if I'm missing something but calorie intake on the ride seems high. 65 oz perform is 8 servings at 70 calories or 560 total plus 4 powerbar gels at 110 calories is 440 for a total ride intake of 1100 calories divided by 2.5 hours equals 440 per hour. Then whatever the Endurox is plus the meal at home afterwards. I'm a big proponent of more calories if you can handle them but that seems excessive for a longer ride never mind a 2.5 ride.

As far as the headache goes try Excedrine always found to be much better than Advil for that.

RHolmes

Thanks for the help. Yes, I did have a good breakfast...muesli & greek yogurt w blueberries...so carbs & protein plus the 15oz of Perform.

And, the Perform during the ride 50 oz...so @ 440 calories...plus 440 from gels....880 total...352 per hour.

I'm wondering if it's more of a hydration problem vs calorie problem.

Anniebswims

From your symptoms it sounds more like hydration than calories. If it is a hydration issue, consider what you did the day before the ride. Even with the Perform before and during the ride, if you woke up dehydrated, you started out in a deficit.

Jess Withrow

Hi Rebecca - I can totally relate. I get awful headaches if I get dehydrated - I am on the smaller side and I'm not a heavy sweater, but I've found that I need around 800-1000mg's of sodium per hour to keep prevent a headache. I use a combination of concentrated Infinit and Salt Stick on the bike, and Powerbar gels with Salt Stick on the run. I drink water with everything (including the Infinit, since it's concentrated). Not sure how much sodium you're getting, but there's a lot in Perform.... I think 600-800mgs is a good place to start, but on hot days you need more.

And I agree with Tim - Excedrin is the way to go for a headache, but since they had the recall several months ago, it still isn't back on store shelves! It's killing me! I do find that caffeine alone helps - its one of the ingedients in Excedrin because it's a vasoconstrictor. I'll pop a Vivarin sometimes before a long workout, and that along with the Salt Stick usually keeps the headaches at bay.

Good luck!

Brenda Ross

Rebecca, if this keeps on happening even if you think you have tried everything, a one to one consultation with a sport nutrition coach is the way to go.

RHolmes

Thx for the great feedback. I did hydrate well the day before...and usually do. I had a water + Nuun with me most of the day and made sure to drink plenty.

I've only been a member of EN for a couple months, and it's great to have a place to ask this type of question. Much appreciated!

carls10

I have the same headache issues. I find being very diligent about hydration all summer really and staying on top of the salt intake. I am a sweaty salter. Maybe try a sweat test to find out where you are. If all else fails I agree with Brenda, see a professional, this stuff is supposed to be fun!

penlynwilson

I'm having the same issues on my three hour rides and sometimes on the two hour rides. As others have said hydration and sodium may both be the culprits. I second the recommendation for Excederin. I have some that I guard and only take when I really, really need it.

penlynwilson

I'm having the same issues on my three hour rides and sometimes on the two hour rides. As others have said hydration and sodium may both be the culprits. I second the recommendation for Excederin. I have some that I guard and only take when I really, really need it.

harrast

Rebecca, I'm going to to stand with the salt people, although headaches can also be caused by riding in the aero position with a heavier-than-usual helmet, or riding longer than usual causing neck fatigue/tightness. Although, if this were the case, I would expect Excedrin to knock it out. In the spring when I come off my trainer and start to do road rides, it takes my neck a few rides to adjust to the helmet weight. But I'm thinking salt/electrolytes in most cases this late in the season. I have found that salt/electrolyte capsules are the/my secret to happiness for workouts in hot weather.

Scott Alexander

Rebecca, I see you're in TX. So are a few others in this thread. I don't see exactly where you're located, but it's TX...it's freakin HOT - and humid!

For me, I'm in a CONSTANT state of dehydration during the summer. I cannot drink enough at all to prevent it. Just ridiculous.

penlynwilson

I'm from the Houston area but have also had the headache after the three hour ride in Vail where it is a lot cooler. I'm going to look at picking up some Nuun to use this weekend.