Feeling shit after exercise

[RevealTheLegend]

I used to be fairly fit, and am trying to get back to a reasonable level.

I cycled a steady 25 miles today, at less than 10mph average and I feel bloody awful. Sick, headachey. Like I’m coming down with something.

It can’t be Hunger or dehydration — I drank a big mug of water before setting off, drank a pot of tea at the halfway mark (plus cake and biscuits) and had most of my water bottle. I’ve just had spaghetti bog for tea and a pint of water and I still feel shit.

I seem to remember feeling a bit like this years ago after the odd half marathon, but I’m shocked to get it now after a slow shortish ride. I’m obviously less fit than I thought I was :(

Anyone else had this, and what can I do to make it stop?!

perhaps you did too much too soon. Let yourself recover for a couple of days and then try again for a shorter distance maybe?

Have you had iron etc checked. I get exhausted and ill after strenuous exercise if iron is low.

Apparently exercise can impact your immune system if you work out hard. In my gym days I often has a sore throat a day or two later

What did you eat prior? You don't need sugar when exercising, you need protein. Could you swap the cake for lean meat or nuts, eggs etc? 25 miles is a long way. You need to fuel your body.

That's nearly 3 hours of exercise. It was probably a shock to your body if you haven't done anything like that in while. Where there any uphill bits that got your heart going?

Cake and biscuits is no fuel... it's really awful stuff for exercise

Boiled eggs or a banana would be better

You clearly overdid it and need to start with half hour training sessions till you build back your endurance x

If I push myself a bit harder than I'm used to, I get a 'hangover', headache for several days, fuzzy thinking, watery eyes etc. It really puts me off exercising.

If you’ve gone from zero to
25 miles, that’s a hell of a lot
To push yourself through, no matter how steady the pace. Too late now but it might be easier to do a few shorter trips and build up to 25 miles

Electrolytes.

Sweating loses them, drinking plenty of water flushes them out.

Get some salt down you (I find crisps work well) and have a look at electrolyte supplements for your water bottle. I like the SIS ones. If I know I'm doing a long ride/run/hike I'll have them in my water from the start.

Lots of my team felt like you did on a long trek, dished out some electrolytes and they were all good within about 30-60 minutes.

2.5 hrs of exercise if you're used to very little: that will hit you hard!
Maybe not at 16 or 21 yrs old, but deffo when you're 35+. Our bodies get more settled into how we usually live & don't rise to doing exercise easily like when we were small or young.

Hi, OP. Going against the crowd here but cycling 25 miles not very fast isn't in any way a big deal, especially for someone who used to be fit. Not sure what others on this thread do for exercise but this isn't really a stretch unless you've never ever exercised! (I am a slow, middle distance runner but used to cycle btw.) I think maybe you are actually coming down with something, which would explain you feeling like you're coming down with something.

I am very active and fit but I always feel shit after cycling. I don't know why.
I did a massive run the other day - no issues. Bike ride yesterday at 10 mph ish pace and felt wiped out and in bed by 9. I couldn't even eat dinner as felt so crap.

I agree with Nandocushion - maybe you are ill or at least a bit low, so the extra effort has knocked you out.

Oh you guys. Thank you so much.

Sorry for not getting back sooner but I’ve been moping in bed feeling ill, so I do think Nando has it this time, the reason I felt like I was coming down with something is that I have come down with something.

However, everyone else makes some really good points. I’m 45 and I have actually been laid up with an injury so have done no serious exercise since Christmas. I got the ok to do steady non weight baring stuff a few weeks ago.

I think I may have got a little carried away and thought I was 25 again, and perfectly able to do zero to hero with no training at all. In my head 25 miles is nothing. And to a regular cyclist it is no more than a spin round the block. But I’m not a regular cyclist any more. I’m an injured middle aged idiot.

You all make fantastic points about diet too. I did have lunch before I set off (cereal, banana and a cheese sandwich) but yep, not enough protein. The cake probably just gave me a sugar spike and made it worse. It was a bloody delicious cake though.

I shall take a hard look at my fuelling before rides and then build up to longer rides I think.

Thanks everyone.