Currently I have to train outside in very hot weather. The average is usually in the range of 31-33 degrees Celsius. One day the average was 44 degrees Celsius with high being 48, but that was an exception.
When I return home I usually have a crash when I cannot do anything, my brain is foggy and I usually have to sleep for about an hour to get back to normal. I tried to drink plenty of water and have lunch/dinner, but this does not help. Recently I found that I can fix myself with a watermelon. Now I eat a lot of watermelon after a ride and surprisingly I do not have the crash. I am curious what could an explanation be? Is it because water in watermelon is absorbed much faster or there are some nutrients that help with recovery? Or maybe it just helps cooling down faster, because it comes cold from a refrigerator?
Mine varies depending on the workout and my diet on either side of the ride. During the week, it’s often a combo of post ride recovery and breakfast as one meal, in which case I usually either have a smoothie with a banana, blueberries, spinach, vanilla protein powder, and maybe some peanut butter, OR, a bagel or English muffin with peanut butter and a banana and a side of protein powder.
If it’s the weekend, I’ve usually done a longer ride, which means I just eat all day long
When I lived in a hot country I found the priority was cooling down and getting liquids in. So smoothies were my go to for post ride recovery. Couple of bananas, protein powder, ice, peanut butter, milk was my favourite. Iced coffee or cold brew is good if you want/need to avoid that nap and brain crash. Though if you have the luxury of being able to take a nap after getting some calories in that’s amazing and go for it! Cold shower or jumping in a pool if you have access to one to get your core temperature down also a big help.
Sounds like you need to increase your carb and liquid intake while riding…watermelon is high in water content and sugar. You are satiating a need not being met on the bike.
I’ve switched to a recovery protein shake (~20g protein) followed by carbs (banana, pop, really anything you can get into yourself). On extra hot days, add extra water too, but during and right after. I suffered similar symptoms to yours after long indoors rides, and generally they were addressed with more carbs and a lot more salt. Worth a try …
I take a protein drink (whey protein) once a day, but I did not notice any connections with how I feel, except that it says longer in the stomach and slows digestion. I believe it helps muscle recovery, but it does not affect how I feel.
Water and sugar high glycemic index
Plus:
Watermelon is loaded with citrulline and lycopene, two powerful plant compounds linked to lower blood pressure, improved metabolic health, and decreased muscle soreness after exercise.
I give the cold rind with some red on it to our chickens when it’s really hot.
Hey! Training in that heat sounds rough. Watermelon helps because it’s super hydrating (about 90% water) and has electrolytes like potassium, plus natural sugars for a quick energy boost. Eating it cold also helps cool you down faster. So, it’s a mix of hydration, nutrients, and cooling that’s making you feel better.
For hot days, I’ll take a cold shower immediately after the ride. Making sure the water is Cold and hit all the nook and crannies, especially armpits and my head. Doing that and staying on top of electrolytes, I always have Skratch hydration at home and usually add a scoop to every bottle I take on the ride and a scoop or more after the ride.
I always fuel rides depending on intensity and if I ate beforehand. I try to take in 60-90 grams and hour liquid or solid. Hard days usually I stick with liquid carbs.
I must say if you haven’t done cold showers after a hot day, try it. I’m not saying do an ice bath but get your body temp down. Wear some light clothing while hanging out in A/C.
I think I’ve heard headaches annd sluggishness are caused from loss of electrolytes and water in your body.
Sorry I should have clarified - I find a protein drink seems to work “long term” and affects how I feel the next day, not immediately that same day.
Pizza and beer. Well, occasionally beer and pizza. (After my first IceMan Cometh, did a pizza from the pizza joint at the entry for the hotel. They burned it a little, which was PERFECT, and after downing almost the whole thing, I felt great!)
I have found that this happens to me as well, if I have a long, intense ride in heat I feel like I’m about to die when I’m back at my house. Like I can’t do anything functional for 2+ hours. I’ve been better about drinking a bunch and having something very salty (usually a bag of Fritos) when I return, and I feel that it has helped. Usually I take a cold shower and while it feels nice, it doesn’t seem to relieve the feeling.
