Sleep doesn't come after a long trainer session

[Milzy]

When I used to ride the local evening road race league, I often found myself pedalling whilst in bed at 2:00 in the morning. However I found this helped🍷

Weird how that helps some people, just one pint of beer will destroy my sleep score.

 

[Webbo2]

Weird how that helps some people, just one pint of beer will destroy my sleep score.

You need at least 5.🍻

 

[PaulSB]

Hi,

Whenever I find the time for a long ride on the trainer (two hours+) in the afternoon then I have problems sleeping at night, getting to sleep takes ages and waking up frequently also. Last night (two hours cycling from 1pm), my brain was wired most of the night until about 3-4am and today I feel jaded from a lack of sleep. It's really annoying and one of the reasons I rarely use the trainer in the afternoons and never in evenings. Does anyone else get this and if you do how do you combat it as I'd love to spend evenings on my trainer AND get a good's nights sleep.

Matt

I don't suffer from this but I understand it does happen. When I mooted moving my gym sessions to the evening my PT raised it as a potential issue. I do late afternoon/early evening weights, the session last two hours.

I haven't had a problem. My sleep pattern is already poor but it hasn't worsened.

 

[Jameshow]

I used to have this problem after long evening marathon training runs.

I wouldnt sleep well.

I found staying up till midnight approx 2hrs post run was the only cure.

A glass of wine helped, but beer had me away at 2am!

 

[Mattk50]

Ok so I have done 2 x 2 hour rides trying to keep always in zone 3 since. 9am morning ride absolutely fine, stretched out afterwards, felt normal for the rest of the day and slept like log. Yesterday, cycled mid afternoon and slept badly last night tossing and turning and I couldn't get a trance song out of my head that played in the session. Maybe I need to start listening to classical music whilst cycling rather than dance/trance lol!

 

[N0bodyOfTheGoat]

Any chance you are overtraining? Bad sleep is a classic symptom.

 

[Animo]

Weird how that helps some people, just one pint of beer will destroy my sleep score.

Yeah, those sleep scores are very revealing when it comes to alcohol. So many nights after a few drinks you feel like you've gone out like a light and slept very deeply all the way through but the sleep score knows it hasn't been quality sleep.

 

[Animo]

Ok so I have done 2 x 2 hour rides trying to keep always in zone 3 since. 9am morning ride absolutely fine, stretched out afterwards, felt normal for the rest of the day and slept like log. Yesterday, cycled mid afternoon and slept badly last night tossing and turning and I couldn't get a trance song out of my head that played in the session. Maybe I need to start listening to classical music whilst cycling rather than dance/trance lol!

Perhaps stick to z1 and 2 in the afternoons?

 

[CXRAndy]

Doing zone 3 all the time, will do little to improve fitness whilst introducing greater and greater fatigue if you do too much.

Z1/2 mostly and some really intense Z5 high intensity training session is recognised as a far better way to build fitness.

Again this time of year, just maintain or increase a base level with lots of Z1/2 and peak up in spring summer for whatever riding plans you may have

 

[presta]

Any chance you are overtraining? Bad sleep is a classic symptom.

This. Especially as he says it goes when he lowers the intensity.

 

[Ming the Merciless]

Weird how that helps some people, just one pint of beer will destroy my sleep score.

I don’t have the strictly judges in my bedroom when I sleep.

 

[CXRAndy]

My watch pretty much confirms what other have said, what spoils a good night's sleep.

I see the results after an hour after I've woken up

 

[Bristolian]

How intense are these 2 hours sessions? There a big difference between a low aerobic effort and tempo and above.

Was that question in response to my post?

If so, they vary. Here are a couple of typical graph sets. First a road effort from the beginning of January.

And then a turbo effort from a few days ago.

I will leave you to decide how intense they are, bearing in mind that I'm 71 years old and 110kg in weight.

 

[Legs]

Was that question in response to my post?

If so, they vary. Here are a couple of typical graph sets. First a road effort from the beginning of January.
View attachment 798835

And then a turbo effort from a few days ago.
View attachment 798836
I will leave you to decide how intense they are, bearing in mind that I'm 71 years old and 110kg in weight.

Do you have an underlying health condition? That is very very high HR, for a 71yo, for such little power. I’m 44 and can ride for hours at 135-150bpm at 3w/kg (power Zone 2).

 

[PaulSB]

Was that question in response to my post?

If so, they vary. Here are a couple of typical graph sets. First a road effort from the beginning of January.
View attachment 798835

And then a turbo effort from a few days ago.
View attachment 798836
I will leave you to decide how intense they are, bearing in mind that I'm 71 years old and 110kg in weight.

I'm 71 and 79kg, a bit heavy at present. I couldn't dream of riding in Z4 for an hour, nor would I want to. At this time of year social rides, 95% of my riding, with two buddies averaging 14 - 15mph are usually 70% in Z2/Z3. I'm on a relatively heavy winter bike. In summer I would be around 80% Z1/Z2.

On yesterday's ride I did 16% Z4 mostly on a ridiculous five mile chase at 23/24 mph. It was very daft and I backed off after around three miles.