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Do you feel that you lack energy for your indoor cycling sessions? Do you often feel sleepy and find it hard to find motivation? Fatigue considerably affects our performance on the bike, often preventing us from finishing a training session and sometimes even limiting us from doing it. It is important to pay attention to the causes and reasons why we feel tired, in order to recover properly and be able to give our best on the bike. In this article we analyze what can be the main causes and how to combat fatigue effectively. Let’s get to it!
Why do I feel so tired?
Indoor cycling is a discipline that demands consistency, commitment and a lot of energy. Whether on a smart bike or a roller, indoor training allows you to work on endurance, strength and technique with a high level of control. However, one of the most frequent obstacles for both beginners and experienced cyclists is overtiredness. This accumulated fatigue reduces performance and can become demotivating if not properly managed. These are some of the causes of fatigue when doing sport that may be affecting you. It is important to identify what is happening to you in order to address the problem correctly.
Lack of sleep and rest
Rest is as important as training. Sleeping less than 7-8 hours per night directly affects physical performance, concentration and muscle recovery. In indoor cycling, where workouts can be intense, insufficient sleep amplifies the feeling of exhaustion.
Inadequate nutrition and hydration
Not eating enough or eating in an unbalanced way before or after a session can cause energy slumps. The body needs fuel (especially carbohydrates) to cope with medium- or high-intensity workouts. In addition, insufficient hydration or a lack of minerals such as sodium, potassium or magnesium can also lead to muscle fatigue and cramps.
Overloading in training
One of the most common mistakes is to train beyond our physical capabilities without allowing sufficient time for recovery. This can lead to overtraining, a condition in which the body fails to recover and energy levels drop considerably. Symptoms manifest themselves in the form of chronic fatigue, poor performance, difficulty sleeping, lack of motivation and even mood swings.
Diseases and disorders
It should not be ruled out if you have any disease or disorder (physical or mental) that may interfere with the physical condition and the amount of energy that the cyclist has. If you suspect this, it is best to see your family doctor so that he can make an accurate diagnosis with the appropriate tests and studies. Mental illnesses such as depression can cause fatigue, lack of energy and loss of interest in activities, as can other physical disorders such as anemia (or lack of red blood cells in the blood), which also causes weakness.
Other lifestyle issues that affect exercise fatigue
The reasons for fatigue during exercise can be varied. If we focus on lifestyle factors, in addition to lack of sleep, poor diet or excessive physical activity, it is possible to find many other causes that can interfere with the amount of energy we have at the end of the day. For example, the consumption of alcohol and other substances or the effects of some medications that can cause drowsiness and/or fatigue.
How to combat fatigue effectively
Fatigue in indoor cycling and in any sport is a common enemy, but it is also a signal the body sends out to ask for attention. Identifying the cause and acting intelligently is critical to making safe and sustainable progress. Keep in mind that more training is not always better training. The key is balance: combining effort, recovery, good nutrition and motivation. This way, each session will not only be more effective, but also more enjoyable.
The importance of rest in exercise
Rest is essential to combat fatigue, both in the recovery periods during exercise and at the end of it. In indoor cycling training it is essential to plan the activity sessions and the type of exercise, but also the rest periods, which can be active or total. In this article we explain everything you need to know about it.
Eat and hydrate properly during training
A well-nourished body performs better. Before training, eat a light meal rich in carbohydrates (fruit, toast, yogurt with oatmeal…). If the session lasts more than 60 minutes, consider incorporating an electrolyte drink or an energy snack. Also keep in mind that during indoor cycling sessions you sweat more due to the lack of natural ventilation, so do not forget to drink water before, during and after exercise. Also, for long or intense workouts, add a drink with mineral salts. Dehydration, even slight, can significantly reduce performance and increase the feeling of fatigue.
What to drink for fatigue after exercise
After exercising, it is advisable to drink a drink that combines water, electrolytes and carbohydrates to rehydrate the body and replenish energy. You can also consume a protein shake to promote muscle recovery or include fruit, nuts or yogurt to combat fatigue. Another option to replenish nutrients is to combine carbohydrates and protein (such as a shake, a turkey sandwich or a salad with legumes), thus facilitating muscle recovery.
Adjust your bike or trainer correctly and adopt the correct posture.
A poorly adjusted saddle, handlebars or cleats can lead to physical discomfort that saps energy and causes fatigue to set in prematurely. Make sure your position is ergonomic and efficient. ZYCLE indoor cycling bikes, in addition to their modern and advanced features, offer micrometric adjustment of the handlebar and seat height (the latter, with an adjustment to the bottom bracket from 67 to 85 cm). It also has a saddle that offers maximum comfort thanks to its ergonomic and padded design. The V-frame design, on the other hand, stands out, which, together with all of the above, provides a perfect configuration and position for training rides. It is important to adapt a correct posture to improve efficiency and safety when pedaling; if necessary, consult a biomechanics specialist or use digital adjustment tools.
Vary your sessions to maintain motivation and combat fatigue.
Avoid routine by incorporating different workouts, new virtual routes with cycling simulators or motivating music. Also try targeted sessions or online group classes, where the collective energy will push you to do your best. Keep in mind that including games, personal challenges or small weekly challenges can help keep motivation high.
Listen to your body
Don’t ignore signs of fatigue. If one day you feel too tired or lack energy, it’s best to opt for a light session or take a break. Training exhausted not only reduces the benefit of the effort, but increases the risk of injury and negatively affects your performance in the medium term.
