I love our Tuesday night workout.
Karel and I leave our house at 4:40pm and ride to Donaldson. This takes us around 75-minutes to cover 17.5 miles. We bike mostly on the Swamp Rabbit trail with a few miles on the road and a very short section on gravel. I love this part of the ride because it serves as a great warm-up before we meet the Spinners A-Group at 6pm. Plus, it's so much better than sitting in the car for 40-minutes to drive to the group ride.
The A-ride includes a police escort (everyone chips-in $5) for safety as the group of 50+ riders loops around the "Perimeter." We do 5 loops which comes to around 37 miles in around 1:35. The ride is fast and it requires so much focus. There are a lot of surges as the riders in front try to breakaway and then the group tries to chase. I love the dynamics of group riding, even though it makes me work oh-so-hard. I made 4 loops two weeks ago and last week I made all 5 loops. I always finish the ride exhausted and satisfied.
After the ride, we bike home (making a quick stop at the gas station to refill our bottles), which is around 14 miles and it takes us just under an hour. The sun is setting and the trail is quiet and peaceful. There are several others (probably 10-20) that ride to and from the group ride, which makes it fun to chat before and after the ride.
In total, Karel and I get in almost 70 miles in 3:43 and arrive home before 9pm. It's my favorite workout for a few reasons: I get to socialize, I'm on my road bike and I'm outside. Oh and I get in an awesome workout!
Karel and I leave our house at 4:40pm and ride to Donaldson. This takes us around 75-minutes to cover 17.5 miles. We bike mostly on the Swamp Rabbit trail with a few miles on the road and a very short section on gravel. I love this part of the ride because it serves as a great warm-up before we meet the Spinners A-Group at 6pm. Plus, it's so much better than sitting in the car for 40-minutes to drive to the group ride.
The A-ride includes a police escort (everyone chips-in $5) for safety as the group of 50+ riders loops around the "Perimeter." We do 5 loops which comes to around 37 miles in around 1:35. The ride is fast and it requires so much focus. There are a lot of surges as the riders in front try to breakaway and then the group tries to chase. I love the dynamics of group riding, even though it makes me work oh-so-hard. I made 4 loops two weeks ago and last week I made all 5 loops. I always finish the ride exhausted and satisfied.
After the ride, we bike home (making a quick stop at the gas station to refill our bottles), which is around 14 miles and it takes us just under an hour. The sun is setting and the trail is quiet and peaceful. There are several others (probably 10-20) that ride to and from the group ride, which makes it fun to chat before and after the ride.
In total, Karel and I get in almost 70 miles in 3:43 and arrive home before 9pm. It's my favorite workout for a few reasons: I get to socialize, I'm on my road bike and I'm outside. Oh and I get in an awesome workout!
The only downside to this evening ride is that we get home late. This makes it hard to get in a good meal and a good night of sleep. Knowing that many athletes workout in the evening, here are a few nutrition considerations for late-day workouts.
Recovery nutrition
A workout is only beneficial if you can recover from it. Make sure to get in some type of snack or meal within 30-minutes of completing your workout. Aim for low fat and low fiber foods and prioritize carbohydrates and protein. To help you make good nutritional decisions in your post workout meal, I suggest to have food prepared and ready for when you get home so that you don't find yourself going for what is most convenient. Plan ahead so that a meal is ready. This will also make it easier for you to eat as soon as you get home - which means more time to digest the meal before bed. Although rehydration is very important, make sure to not overdo it on liquids as you'll find yourself making frequent trips to the bathroom throughout the night. Avoid finishing the workout dehydrated - the better you fuel/hydrate during the workout, the easier you'll recover.
Loss of appetite
Whereas you'd think that you'd be starving by the time you finish a late day workout, many athletes struggle to eat after a workout. But go into a workout starving and you may find yourself overeating as soon as you finish the session. If you lack an appetite, optimize liquid calories which will tackle three things at once - carbohydrates, fluids and electrolytes. One of my go-to drinks is a glass of Orange Juice with a pinch of salt and then a whey smoothie w/ fruit and milk. Most breakfast meal options work well for a late night easy-to-digest meal. To avoid feeling starving during the workout, don't forget to have a small snack before the workout (if working out late, you may need an afternoon snack and then another pre-workout snack). You may also want to have a carb-rich snack for the drive home if you are unable to eat within 30 minutes after your workout.
Balanced diet
It's not ideal to refuel from a hard workout with a large leafy and cruciferous salad at 9pm. Instead, you'll optimize recovery (and promote better digestion) with carbohydrates and protein - low fiber and low fat. Because your post workout meal may not look "healthy" the key to optimizing daily nutrition is to compliment that dinner meal by filling in nutritional gaps earlier in the day. Ideally, breakfast or lunch should be your "plant-rich" meal to ensure that you are getting in a few servings of vegetables, along with high-fiber grains, quality protein and healthy fats. So long as you aren't working out within 4 hours from lunch, you should be able to easily digest a wholesome meal at lunch without risking GI issues during your evening workout. However, if you are prone to Gi issues in the evening, I suggest to opt for cooked/baked veggies over raw and to avoid cruciferous veggies.
Sport Nutrition
You may not think that you need to fuel during your evening workout but the better you support yourself nutritionally, the easier you'll recover and the better you'll sleep after the workout. If you finish the workout depleted and dehydrated, you may find yourself sleeping poorly, struggling with recovery and putting yourself at risk for sickness. Make sure to have a snack in the 45-90 minutes before the workout and use sport nutrition (ex. sport drink) during the workout. Because the brain requires glucose when you sleep, if your liver glycogen stores are low after your workout and you are dehydrated, you'll find it difficult to get a good night of sleep (and you may find yourself starving at 1am).
Sleep
Speaking of sleep, when your body temperature is elevated, your body is working to digest a meal, adrenaline is elevated and your body is nervous and endocrine system is overly excited, you may find yourself awake in bed, tossing and turning - despite being exhausted. Because the harder and longer the workout, the more trouble you may have getting a restful night of sleep, try to cool yourself down as soon as you finish your workout. Douse yourself with cold water or an ice pack if you are feeling hot. You may even try a cold shower. Don't rely on caffeine to give you "energy" so consuming a stimulant to help you start or get through a workout may make insomnia even worse. You may feel tired but after a good warm-up, you'll find yourself alert and ready to go. Avoid caffeine before/during the workout (as well as alcohol). The next day, reduce the temptation to rely on a stimulant to help you power through the day. Although you may feel tired, avoiding caffeine during the afternoon and resisting the urge to take a nap the next day can ensure a good night of sleep the evening after your restless night of sleep - which should help you get back on a good sleep cycle.
Recovery nutrition
A workout is only beneficial if you can recover from it. Make sure to get in some type of snack or meal within 30-minutes of completing your workout. Aim for low fat and low fiber foods and prioritize carbohydrates and protein. To help you make good nutritional decisions in your post workout meal, I suggest to have food prepared and ready for when you get home so that you don't find yourself going for what is most convenient. Plan ahead so that a meal is ready. This will also make it easier for you to eat as soon as you get home - which means more time to digest the meal before bed. Although rehydration is very important, make sure to not overdo it on liquids as you'll find yourself making frequent trips to the bathroom throughout the night. Avoid finishing the workout dehydrated - the better you fuel/hydrate during the workout, the easier you'll recover.
Loss of appetite
Whereas you'd think that you'd be starving by the time you finish a late day workout, many athletes struggle to eat after a workout. But go into a workout starving and you may find yourself overeating as soon as you finish the session. If you lack an appetite, optimize liquid calories which will tackle three things at once - carbohydrates, fluids and electrolytes. One of my go-to drinks is a glass of Orange Juice with a pinch of salt and then a whey smoothie w/ fruit and milk. Most breakfast meal options work well for a late night easy-to-digest meal. To avoid feeling starving during the workout, don't forget to have a small snack before the workout (if working out late, you may need an afternoon snack and then another pre-workout snack). You may also want to have a carb-rich snack for the drive home if you are unable to eat within 30 minutes after your workout.
Balanced diet
It's not ideal to refuel from a hard workout with a large leafy and cruciferous salad at 9pm. Instead, you'll optimize recovery (and promote better digestion) with carbohydrates and protein - low fiber and low fat. Because your post workout meal may not look "healthy" the key to optimizing daily nutrition is to compliment that dinner meal by filling in nutritional gaps earlier in the day. Ideally, breakfast or lunch should be your "plant-rich" meal to ensure that you are getting in a few servings of vegetables, along with high-fiber grains, quality protein and healthy fats. So long as you aren't working out within 4 hours from lunch, you should be able to easily digest a wholesome meal at lunch without risking GI issues during your evening workout. However, if you are prone to Gi issues in the evening, I suggest to opt for cooked/baked veggies over raw and to avoid cruciferous veggies.
Sport Nutrition
You may not think that you need to fuel during your evening workout but the better you support yourself nutritionally, the easier you'll recover and the better you'll sleep after the workout. If you finish the workout depleted and dehydrated, you may find yourself sleeping poorly, struggling with recovery and putting yourself at risk for sickness. Make sure to have a snack in the 45-90 minutes before the workout and use sport nutrition (ex. sport drink) during the workout. Because the brain requires glucose when you sleep, if your liver glycogen stores are low after your workout and you are dehydrated, you'll find it difficult to get a good night of sleep (and you may find yourself starving at 1am).
Sleep
Speaking of sleep, when your body temperature is elevated, your body is working to digest a meal, adrenaline is elevated and your body is nervous and endocrine system is overly excited, you may find yourself awake in bed, tossing and turning - despite being exhausted. Because the harder and longer the workout, the more trouble you may have getting a restful night of sleep, try to cool yourself down as soon as you finish your workout. Douse yourself with cold water or an ice pack if you are feeling hot. You may even try a cold shower. Don't rely on caffeine to give you "energy" so consuming a stimulant to help you start or get through a workout may make insomnia even worse. You may feel tired but after a good warm-up, you'll find yourself alert and ready to go. Avoid caffeine before/during the workout (as well as alcohol). The next day, reduce the temptation to rely on a stimulant to help you power through the day. Although you may feel tired, avoiding caffeine during the afternoon and resisting the urge to take a nap the next day can ensure a good night of sleep the evening after your restless night of sleep - which should help you get back on a good sleep cycle.
from Trimarni Coaching and Nutrition https://ift.tt/YtCbUX1
Comments
Post a Comment