Fueling post workouts

We are bracing for a heat wave here.  Ick.  Still a little cooler this morning, but you can feel the humidity building.  At least it was cloudy when I headed out for my lifting this morning.

Today’s workout was lower weights, higher reps and less rest time.

Exercise Set/rep/weight
1. Plank with alternate arm/leg reach 2 sets of 10 each side
2. Complex: Deadlift, High Pull, Push Press, Reverse Lunge 4 sets of 8 each exercise with 20# bar
3A. Bulgarian Split Deadlift 2  sets of 15 with 10# DBs (30 seconds rest)
3B. Single Arm Chest Press on ball 2 sets of 15 with 15# DB (30 seconds rest)
3C. Back Squat 2 sets of 15 with 45# bar (30 seconds rest)
3D. Chinups 2 sets of 15 with assistance (30 seconds rest)

I was surprised to finish up in about 40 minutes today. Normally these workouts are about 55 minutes. I was super, super sweaty and felt like I got in a great aerobic workout.  I almost took a picture of sweaty me and then figured you see enough of that on my ride posts 😀

I came back and made up a banana breakfast pudding!

Topped with coconut butter and orange marmalade. Such a yummy breakfast.

Busy work day today.  I busted out a lot of work before lunch.  I had premade some apple topping for my yogurt last night, so it was a quick fix for lunch!

This is topped with some of those Perky Flax nuggets.

Thought I would talk a little more about fueling after rides and more post recovery.  I am no expert and I am still playing around with this, but I figured that I would answer some stuff that came up in the comments.  Guess some of you aren’t tired about talking about biking (Yay!!)


Sharon: Knowing you don’t weigh often, this is a moot thought, but would be interesting to know. I ALWAYS gain a tiny bit of weight on the morning after I’ve hiked a long hike. Always thought that curious since there is always a calorie deficit!.

Yes – I *always* gain after long rides.  Usually 2 to 3 pounds, no matter what the calorie deficit.  That gain slowly goes down over a couple of days.  I know it is water retention, but it can feel annoying if I choose to weigh myself after a ride.


Shelley: Re the calorie burn/intake…do you think it’s critical to replace everything you burned on a day like that? Or could you just eat what feels comfortable, and hey, if you lose a pound, no biggie?

Helen: In fact, I’m usually more hungry the day after than the day of. When it comes to that sort of exercise, I think it’s more important to rehydrate properly than eat all the calories you burned. Just my opinion.

Hydration is really important.  On long ride days, I make sure I drink several glasses of water when I first get up.  I had 4 bottles of water on Saturday’s ride and actually ran out the last 5 miles.  No way to fill up then, though.  Then lots of liquid through the night.  That is part of not being hungry, but I think the body is too busy trying to repair than send signals for hunger and digestion is actually slowed way down.

I do try to get a good amount of food or I end up like a bottomless pit the next day.  Not just craving food, but like the food actually vaporizes when it hits my stomach.  Not a good feeling. I also like to eat salty foods that night and make sure I get in protein as well, not just carbs 😀

Ali: I know you don’t stretch too much, do you stretch at all before or after the long rides? If so, do you think that helps at all?


I don’t stretch enough in general, but one thing I am good about is stretching after a ride.  That helps with recovery.  We also stretch a bit mid ride as well because it just feels good.

I have pretty much decided I am going to purchase this book to help me out with the best way to do eating on the long rides with lifting in there during the summer months.

You know, we all need to do a big blogger cruise like the Low-Carb cruise so we can all get together and chat in real time.

Ready for that snack?  Latte and date with PB.

No cat hair on my snack taking this shot, so extra bonus for me!  That’s always a risk around here.  It’s hot now and Pixie is in eject hair mode.

I finished up work early, another bonus for me! With tutoring in the evening,  it’s nice to get that out of the way early.

Poor John was busy as well, so I cooked up dinner.   Sweet potato wedges on the grill with maple syrup and cinnamon.

Turkey burger for lifting day protein!

I am off for literacy tutoring.  This is the first real lesson with my new learner.  We met once to get to know each other and to give me some ideas to make lesson plans and now it will take a couple times to get on the right track.  Wish us luck!

Be Sociable, Share!

15 thoughts on “Fueling post workouts

  1. Kimberley

    Good luck with your new learner!!!

    Very interesting post. It is so interesting to read about how you look after your body after those long rides. Boo to weight gain after, even though it isn’t “real.”

    We have the humidity already and tomorrow is supposed to be worse than today. Hurray for air conditioning!

    Blogger cruise…weeeehhhhhhheeeeee!!!
    Kimberley´s last blog post ..Atkins Days 195, 196, 197, 198 & 199

  2. Shelley B

    Pixie is eyeing that latte – the milk on top must look really appealing to her. She needs her own, in a special little cup! 🙂

    It’s interesting to see what you do for hydration/refueling with biking compared to what I do for a long run – I hydrate really well the day before, but the morning of? Zero water until I’ve been running for a mile. Too much of a challenge to find a bathroom otherwise, lol!
    Shelley B´s last blog post ..I’m Cranky and I Know It…

  3. Ali @ Peaches and Football

    We’ll never get tired of reading about your bike rides – they’re so much fun to read!

    Water retention is such an odd thing. I’ve been plowing through water this past week and I’ve actually gained a ton of weight. It’s great that you know what to expect based on all your biking experience so a little weight gain doesn’t freak you out – and let that be a mental note for others who do a lot of exercise one day and expect a big loss… it doesn’t always happen.
    Ali @ Peaches and Football´s last blog post ..A Day of Rest

  4. Fran

    I’m jumping back in from this post, read your other posts too.

    It was a 100 degrees yesterday in Italy and to be honest: I’m glad I’m back home where it’s a bit cooler 🙂
    Fran´s last blog post ..ITALY 2012 – PART 1

  5. Jody - Fit at 54

    Great workout!!! I am always a bit heavier after my workout cause I drink a ton of water cause I sweat so much & maybe a pound or so down after a while….

    OK – Pixie right there & she does not even seemed interested in tasting – she is so cute!!!!

    I am not a cruise person – how about we just meet in Hawaii! 😉
    Jody – Fit at 54´s last blog post ..Tight Muscles? I HAVE HELP! The Body Wrench!

  6. Helen

    Did you see the grilled sweet potatoes from paleOMG I pinned? I can’t wait to try them – hopefully this weekend!

    I totally agree that repair and rehydration contribute to the lack of other body systems working as far as hunger goes. When I finish up a long run (i.e. 15+ miles) I usually have a recovery drink of some sort while I ice bath. As soon as I’m done with that I find something to eat that has a good ratio of protein and carbs. Then for the rest of the day I eat when I’m hungry. Smaller bites of food for sure. But still, I seriously doubt that I manage to completely recover all the calories I’ve burned, which is probably why I’m a bit hungrier the next day. I don’t worry about it though as I figure it all evens out as I’ve never, ever trained for a marathon and lost weight LOL!

    I have Nancy Clark’s book and reference it a lot when I’m in training. Her advice is generally spot on even if I can’t be perfect at executing it 😉
    Helen´s last blog post ..Six Pounds in June: Week 2

    1. Lori Post author

      I saw that recipe with the bacon. That would be tres yummy!

      Glad to hear you like that book. Now I need to get it.

  7. debby

    Oops. The dogs distracted me last night and I never got back to read!

    A cruise where we spend all our time talking about food! Yes, I’m in! Why don’t you arrange for it to be one of those cruises that go up the East Coast in the fall? That is on my list of places I’d like to go!
    debby´s last blog post ..My Brother is Losing Weight

    1. Lori Post author

      Not only would we talk about food all the time on a cruise – we would be eating food all the time LOL!

  8. Leah

    Hi Lori! Just stopping in after a long time away from blogs. Beautiful things blooming for you!

    Hope you have a great weekend coming up if I don’t get back before then. 😀
    Leah´s last blog post ..Another Lesson Learned

Comments are closed.