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Proper fueling and hydration - before, during, and after your activity!
Hydration and CARBS! Aka your brain’s preferred fuel source
I just want to comment how happy I am to hear someone else call it supper.
H2O
Dang - this is super aggressive if you haven’t trained for it. Watch out for signs of Rabdo (brownish pee, extreme fatigue, etc)
I’m sure you’re fine but hydrate and stretch and eat a lot.
Rising Star
This is also called DOMS (Delayed Onset Muscle Soreness). You will feel the effect after a couple of days. IMO - Best remedy would be whole body cryotherapy. If you cannot do cryotherapy, I would recommend an ice bath.
Rising Star
That’s right. Note - This is delayed onset of muscle soreness. Generally, it kicks in later.
The day after I ride 50+ miles I feel the same way; spend 45 minutes stretching and go on a light jog or run. A cold shower or an ice plunge will help too!
Run/ job before the stretch
Sounds like a great ride!
I’ve found pickle juice to be the best recovery. The acidity is good for the gut and the electrolytes help you refuel. I found water on its own to not be hydrating enough.
Rising Star
Pickle juice is good for muscle cramps in general. Electrolytes in the pickle juice help. NuuN also helps a great deal.
How long does 50 miles take you? I want to get to that point! But like others said, it is probably a need for water. I’m not sure it is scientifically correct but I think you don’t get as much recovery from the 10 hours of sleep if you are dehydrated
Looks like you hit at a wall at 40km / 25 miles. Given your speed…maybe 2 hours in or just shy?
Leads me to believe you weren’t fueling. Anything longer than 90 min you should fuel while doing it — think 200-400 calories per hour, generally simple carbs (eg sugary).
I also see there was a hill..could be that too
Biking is great — you are going to love it :)
Some PowerPoint probably helps
Make sure u rest. Sometimes after doing a workout im not used to, i feel like im getting a cold the next day (achey body, tired, etc)