Being fatigued at the end of a tough workout is normal. A slight muscle burn and some labored breathing means you got a vigorous, healthy workout. However, if you're overly fatigued, you need to address this issue. With the right knowhow, you can distinguish healthy fatigue from exhaustive fatigue.
Heart Rate
Cycling provides your body with a cardiovascular workout. In other words, cycling gets your heart pumping faster. A fast heart rate makes you feel weak after cycling. This type of fatigue is normal, but an overly fast heart rate isn't healthy. Measure your heart rate by feeling your pulse and counting the number of times your heart beats each minute. When cycling, a healthy heart rate is between 60 and 80 percent of your maximum heart rate. Your heart's maximum rate is 226 minus your age for females, and 220 minus your age for males.
Breathing
To accommodate a faster cycling heart rate, your body needs additional oxygenation, so an increased breathing rate is a normal part of healthy cycling. To distinguish normal labored breathing from harmful fatigue, try to carry on a conversation. For moderately-intense cycling, you should be able to converse for at least 30 seconds, but singing a song will be difficult. If you have trouble conversing, you are overexerting your lungs. Slow down your cycling regimen for healthier breathing levels and less fatigue.
Hydration
When you cycle, your body loses water rapidly through sweat. If you don't replenish your body's fluids, you become overly fatigued. Drink 6 to 12 oz. of water every 15 to 20 minutes as you cycle. Depending on your physical ability, cycling speed and the terrain, your water needs may vary. Drinking too much water can cause cramps, so don't go overboard. Just drink enough that you don't feel exhausted or thirsty, and not so much that you become bloated.
Food and Drink
You're more likely to become fatigued if you cycle on an empty stomach. A protein-rich snack gives you energy for a long bike ride. However, excessive food consumption can actually impede cycling ability, leading to cramps, soreness and fatigue. The wrong kinds of food also cause fatigue. A sugary snack may give you a quick pickup, but the dreaded "sugar crash" causes abnormally high fatigue after cycling.
References
- "Human Body: The Heart"; Anne Fitzpatrick; 2003
- "Building Strength and Stamina"; Wayne L. Westcott; 2003
- "Serious Cycling"; Ed Burke; 2002
- "Get Moving! Live Better, Live Longer"; Ruth K. Anderson, MD; 2010
- "Nutrition for Sport and Exercise"; Marie Dunford, et al.; 2007
- "American Dietetic Association Complete Food and Nutrition Guide"; Roberta Larson Duyff, et al.; 2006
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