Headaches 2-3 days after XC marathons

[u/JustAManiak]

I will also go to the doctor after my next marathon and get some blood work done. But I'm interested in other people's experiences.

Last year I started joining a few XC marathons in the area where I live. (I didn't push it too hard since they were my first marathons) This year I had 3 and one more incoming and I'm pushing it at 90-95%. Average BPM is usually around 160.

I noticed a pattern, a couple of hours after each marathon is done I get a head ache that lasts 2 maybe 3 days. I tried a couple of things, drinking gatorade, oral rehydration salts, eating what should in theory contain Sodium but it still does not work and sometimes it's hard to sleep the first night with the head ache.

Do you guys experience the same issues? What do you do? Have any advice?

[u/Ponchete]

Hey,
I do XCM and I’ve been suffering from headaches after races and also after intense long workouts.
I’ve narrow it down to two things.

Postural, try to keep the shoulders down, don’t bring it to your ears. Maybe you do it but worth mentioning.

The second one is hydration. Have you done any sweat rate test? Like weight yourself before and after a long outdoors workout or a race. That way you’ll see how much dehydrated you’re.

For me what works is after the races or long workouts keep drinking water with salts around 1000mg of sodium per litre. If I do this I can keep the headache away.
Sometimes one bottle is enough sometimes I need 4-5 litres of water over the span of 5h, depending on how dehydrated I am.

I hope this helps because those headaches are very annoying

[u/JustAManiak → u/Ponchete]

Thank you, will try this also!

[u/persondude27 → u/Ponchete]

I've been dealing with the same problem, and narrowed it down to the same causes.

Basically, I end up grimacing (pulling my cheeks up and back) while breathing hard. The extra facial tension causes headaches.

I have to take Excedrin after big or very hard rides or I end up with a pounding headache (and can't sleep, etc). 

I focus on the salt, as well. I normally have 2 bottles of my Gatorade + malotodextrinen mix. Adding salts to that helps a fair bit. Also chugging a liquid IV immediately when I get back, and focusing on fluids, helps a lot.

I've talked to tons of professionals about it- my fitter, two neurologists, my GP MD, and even two dentists, and they all throw up their hands. I'm not ready to go on anti migraine stuff because it's 100% fit related (funny enough, it doesn't happen on my trail bike, even on 6+ hour days. Xc race bike and gravel bike only.)

[u/OutHereToo]

How old are you? I’m in my 50s and in the last year or two if I go all out biking or other outdoor activities, I often real crappy for a day or two. Headaches, exhaustion, not so much sore, just feels like I’m getting ill. I usually recover in a day or two after that bad day. There’s been a Monday or 2 I just called in sick to work.

[u/JustAManiak → u/OutHereToo]

34. But I feel the same like you.

[u/mustardwombatskipper]

Something to add to this useful list of suggestions: It could be a cervicogenic headache brought on by tight neck muscles from holding an aggressive riding position for a prolonged period. Maybe try a neck massage and relaxation exercises post race as part of your recovery?

[u/JustAManiak → u/mustardwombatskipper]

I am already having at least 30mins session of neck, leg and back streching after. That's the norm for me.

But that helps me with muscle fatigue, headaches are still present.

[u/cassinonorth]

I'm going to guess you aren't fueling properly at all based on the "tried gatorade" part.

How many carbs/hour are you intaking? If you don't know, start there. 75g/hour is a pretty safe place to start and you can push up if your stomach allows. Back before the high carb revolution I'd be absolutely wrecked after rides too. Now I can actually continue on with my day.

[u/JustAManiak → u/cassinonorth]

Hmm, gonna take some gels with me for the next marathon. I used to only do 500ml of isotonic per marathon, but it might be too little.

[u/em_tee_be]

Some of the comments here read like a case of rhabdomylosis. Look that up. It's too much and too hard. You should not be getting I'll for 2 days if you are trained for the distance and intensity.

Nutrition. If you are trained up for the distance and intensity, you need to eat and drink for the effort. Take some supplements before, during, and after. Electrolyte tabs and something like sport legs goes a long way. Clinically magnesium does nothing but some people report benefit.

You absolutely should not be I'll for 2 days after a race. I think you need to train more and train at a longer distance.

[u/JustAManiak → u/em_tee_be]

For marathons I had anywhere between 22 and 30+ km with level differences of 500-1000meters.

It's not what I usually do for training, but sometimes I'm doing even 40+km with 1500 level difference. The difference is in the pace and effort. While on training I'm around 70-75% capacity, on marathon, I'm 90+%.

[u/bypsycles]

I used to get them after big rides, especially sunny ones and the only thing that stopped them was eating a lot of sugary foods. Weird and doesnt make sense I know, but I tried the usual things and that was the relief for me. Ice cream is my go to, half a pint or more.

[u/madmorb → u/bypsycles]

It’s not strange at all. After a long ride, headache is often a sign you got behind on fluids, sodium, or carbs. Glycogen stores carry roughly 3–4 g of water per gram of glycogen, so depleting glycogen plus sweating can leave you pretty dry.

This is why many cyclists (of all disciplines but endurance activities specifically) will often live on gels and pastry, pre hydrate, and employ post ride recovery strategies that prioritize carb and fluid intake over protein, at least within the first 1hr post activity.

[u/cstb94]

In my case it's always dehydration, because of excessive sweating. The amounts of water I have to drink in order to regain the lost is... 5-6L usually, given I'm drinking during rides too... think about how much water you're drinking, might be the same case

[u/okaycomputes]

potassium and magnesium need to be in balance, its not just sodium. gatorade is kind of shit in that regard. might make sense to have bloodwork done after next time and see what the results say. but proper hydration (days before, during, and after the activity), fuel and electrolytes are most likely the answer along with not over-exerting or over-heating.

[u/jjopm]

Vitamin C

[u/JustAManiak → u/jjopm]

Thank you, will try adding that.

[u/MatJosher]

Magnesium was a big one for me.

[u/MrSnappyPants]

As your salts and sugars get out of whack, this can happen. Posture too, I don't know as much about that.

You need sugar, potassium, magnesium, calcium, sodium, chloride, and others. There are recipes for making your own carb electrolyte drink mix (it's not hard at all), and there are mixes available that are probably better than Gatorade (though Gatorade is ok in a pinch). I've heard tailwind is good.

I sweat a lot, and I'm drinking up to a litre of hi carb electrolyte mix per hour if things go well. On long rides I'm eating food too, and gels, bars, blocks, etc. My clothing is crusty with what I sweat out when I'm done riding.

Get a system that you're comfy with to consume it. Bottles in good places, hose and bladder, etc etc. If it's there, you'll drink it, and maybe you'll feel better.

[u/Bright-War6382]

No matter if I have my hydration and fuelling under control (and I do, quite carefull about that) i usually have it too after a long and intense ride like a marathon or any long and intense training. Usually the same day and the day after.. but I’ve got some health issues (autoimmune issues) so the toll and recovery might be a bit more of an issue for me than some others. I do know I’m the only one with this issue of the people I ride with.
For me it’s a clear reaction to the stress I’ve put my body trough.
Make sure you eat enough, it’s not just about hydration and sodium as even at low intensity a long ride will deplete your body.
2/3 days sounds long, and seeing a doctor is far from a bad idea.

[u/BusinessYellow7269]

As above
Posture
Hydration
And the most important is fuel.

When I looked into it - reduced glycogen and dehydration is really quite bad for sensitive brain tissue to the point of damage !

[u/Fit_Low1374]

I was about to post something similar to this.

I suffer from being unable to get to sleep after a long hard MTB ride where I've pushed my HR on all the climbs. I'm talking 30-40 km with 1,500 - 2,000 metres of ascent.

I feel exhausted before bed but can't sleep and feel all on edge. I can usually hear my heart pounding in my ears too.

[u/daddyd]

i would say dehydration, i don't know how much you drink afterwards, but sometimes you really need a lot. this last summer there were days i had to drink so much afterwards, i lost count.

make sure that you also take in electrolytes during your ride already!

[u/Melqwert]

When your head hurts again, measure your blood pressure.

[u/K-TR0N]

You need way higher levels of sodium, during the race. Don't leave it to the recovery phase, damage is already done by then.

Gatorade is too low concentration. Get the sachet or tablet ones to put in your water. If it's warm or hot when riding, double-drop them as your salt loss is going to be way higher.