- Help sleeping after training / racing
It’s all that Cortisol (and then adrenaline) from the high intensity. That’s what keeps you awake.
I get the same, so do my mates that do anything hard/race on an evening. I just accept that I’m not going to get a great sleep if I do a hard workout/race. Which is annoying, as good sleep will give huge performance improvements!
When I used to TT, I’d be wired (plus is a great mood) for hours! I’m also usually too warm in bed too. But the next day, hanging.
If I’m planning a hard workout, I try and do it earlier in the evening if it’s possible, then chill out for a couple hours before bed. But can’t do that with a race.Posted 6 months agojamesoSubscriber
Since sleep is so important for recovery I’ve used small (about 1/4 recommended) dose of Nytol to help after a long / hard ride when I know I’ll be all revved up for a while after and have trouble getting good sleep. It’s the cortisol / stress response as said above and there’s no way around it if riding at a certain level. It’s cheap and useful stuff, just an antihistamine.Posted 6 months agophiljuniorMember
I used to find this after a hard club ride etc.
Nowadays, although I’ll often have a bit of a buzz after, I seem to sleep OK. It helps that I stuff my face after a ride, I reckon. I don’t tend to be that sore straight after though, just wired, so once I get to sleep it’s a good sleep.
I reckon I’ve sometimes woken early the day after due to just being hungry!
Your personal experiences may vary.Posted 6 months ago
I like the idea of a bit of nytol. I’d wonderard about taking nurofen to help with the aches but nytol makes more sense… especially as I have vague recollections of hearing nurofen reduces recovery.
Agree abotu the hunger Phill I alway have a glass of milk just before bed to stave that off!
Thursday nights are just a total killer for me, its our club cx training and we tend to be quit competitve so end up doing the drills at max effort.. last night we had a couple of 20 minute races and I’m cooked today!
THe rest od the time I tend to train early morning so by night I’m Ok to sleep.Posted 6 months agojohn_lMember
Melatonin is banned in the UK OTC, unlike the US. Stupid really, it’s a naturally occurring product and not “bad” for you (unlike a lot of sleep drugs that can easily become addictive).
What you can do is buy stuff that helps to accelerate/increase the production of melatonin (serotonin), things like 5-HTP, Tart Cherry (mentioned above) etc. Magnesium is also thought to help (and helps with recovery, so a double win) and I’m having good results with CBD oil.
Meditation helps too, particularly if you get into that horrible cycle where you start to stress about not being able to sleep.Posted 6 months agoFunkyDuncMember
Not being able to sleep is very different to legs hurting in the night.
After the hard sessions you are cooling down and stretching enough rather than just stopping?
Last night was our running club road ride, a fast pace 40miles. However the last 4/5 miles is always eased off as a warm down
I still didn’t go to bed until midnight though and had a crap sleep. I know I didn’t drink enough during or after the ride (2 pints in the pub doesn’t count), which means today I feel like shit !Posted 6 months ago13thfloormonkMember
I remember some recovery drinks (SiS Rego) came in a ‘nighttime’ version with extra magnesium, but weirdly can’t find anything similar on the market now.
I was toying with banana/milk/cashew smoothy as figured that would be quite magnesium rich, but was too much hassle (mess, noise of blender at night etc). Now just have a normal SiS Rego and shower with wife’s nice relaxing Dove shower gel rather than my usual lime or mint shower gels!
Also heard similar about Ibuprofen, am avoiding it at the moment even for injuries (unless I’m sure it’s a tear or something).Posted 6 months agoalricMember
I dont know what youre saying about Ibuprofen blocking trainingbenefits, but it helps kill aches and pains that stop me sleeping. Not that it makes much difference, I still cant sleep mostlyPosted 6 months ago
Theanine( which can help tryptophan to cross the blood/brain barrier)(but green tea keeps me awake and is a diuretic)seems to help a bit, and maye tyrosine, but I havent found anything that quickly shuts down the cortisol, if thats what it isn0b0dy0ftheg0atMember
When I first tried doing intensive rides in the evening ~2 years ago, I thought I saw a trend where I would be hyperactive for the next ~3+ hours, taking me way past my normal bedtime given I have to be up as early as ~0515 for work. So last year, I rarely ever did a hard ride after ~1900.
But once or twice this year since spring, out of frustration at not getting out earlier in the day more than anything, I’ve ended up going for hard ~1hour blasts at ~2000… And surprisingly, I’ve been ready to sleep by ~2230.Posted 6 months agoalricMember
Inflammation is part of the adaption / healing process, so suppressing it is supposed to reduce the healing / adaption effect, or so my physio tells me.
I disagree, the most important thing after an operation/exercise seems to be to reduce the swellingPosted 6 months ago
you cant work on a knee thats inflamed
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