Sleep doesn't come after a long trainer session

[CXRAndy]

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.

Those graphs would indicate you're aerobically poor in fitness.

Low power for high effort. Age must be also considered and any health conditions

 

[CXRAndy]

This is recent indoor 2hour ride. Im not overly fit presently, you can see my heart rate is one zone above my power zone. So I would say im moderately fit, but there is certainly scope for more base work to elevate my power and increase my heart rate efficiency

 

[Animo]

Have a read up about aerobic deficiency syndrome.

 

[CXRAndy]

Have a read up about aerobic deficiency syndrome.

Lots of Z1/2 with reduction in Z5 to aid aerobic fitness. Bank on 3-4 months of base work to improve aerobic fitness

 

[Webbo2]

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.

Both those efforts appear to show that you are straight in to riding hard with no warm up.

 

[Milzy]

Yes when you’re younger you can getaway with minimal warm up. Later in life you need to and cool down. Otherwise you’ll become injured or have crap sessions. It takes me 20 mins to get going to normal performance these days.

 

[Bristolian]

Both those efforts appear to show that you are straight in to riding hard with no warm up.

I do warm up; If I'm riding outdoors it's 10-15 minutes of stretching and bending to get the legs moving or it's 5-10 minutes at zone 2 if I'm on the turbo trainer which I don't record unless it's part of a turbo trainer workout. My road rides invariably start with a hill climb so my HR leaps from the bottom of zone 2 into mid-zone three really quickly, like less than a minute.

 

[Webbo2]

I do warm up; If I'm riding outdoors it's 10-15 minutes of stretching and bending to get the legs moving or it's 5-10 minutes at zone 2 if I'm on the turbo trainer which I don't record unless it's part of a turbo trainer workout. My road rides invariably start with a hill climb so my HR leaps from the bottom of zone 2 into mid-zone three really quickly, like less than a minute.

Sorry but I thought I was responding to the op. Who was having trouble sleeping after training in the early evening. Going through what you has been posted I don’t see anything about your training that is impact your sleep pattern. You seem to have side walked the discussion.

 

[CXRAndy]

This is my workout today. Lower Z3. You can see my heart rate drift- not aerobic fit yet

 

[Mattk50]

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

Nah. I try to ride 3 -4 x 1-2 hour sessions on rouvy every week on a mixture of long distance flats or shorter hilly routes. Have done this for about a year, mixing them up a bit. I've since done the same route this week in the morning and afternoons. Same problem, I sleep great for morning sessions and rubbish on anything after 1pm. Sorry bit late to this, catching up on your advice/comments now. Anything between 500 and 800 calories per ride, 80kg, 5 ft 9inches, BP 110/75.

 

[Jameshow]

Those graphs would indicate you're aerobically poor in fitness.

Low power for high effort. Age must be also considered and any health conditions

What for someone whose 71???

 

[CXRAndy]

What for someone whose 71???

Yes, if there are no underlying medical conditions.

This gentleman is extremely fit, in his 70s.

Post in thread 'Zwift Chat' https://www.cyclechat.net/threads/zwift-chat.215190/post-7572012

 

[gbb]

That's normal what you're experiencing

I use a Garmin sports watch. I can see visibly the stress my body has after a race or endurance session. Elevated heart rate for anything upto 10 hours.

I now do the vast majority of my riding in the mornings, this allows my body time to come down into recovery before bedtime. I then tend to get a really good night's sleep.

This is a typical stress recovery period after a race (includes warm up and cool down)
View attachment 798442

Your intensity needs to be much lower and trim the duration so not to fatigue with time.


Riding afternoon/evening
Best way I find is the keep an eye on your heart rate-keep it in Z1 low Zone 2. If it begins to creep up, then it's time to stop as body is showing signs of stress. This might be low enough to not induce poor night's sleep

Yep I used to find the same, hard ride late in the day, elevated heart rate ...no or difficult sleep.
It didnt particually happen at my peak fitness but after a 2 year layoff the bike, id find it much harder to recover.