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Crunches..........lay on your back, feet up on a chair at 90 degree angle......hands behind your head and come up as far as you can SLOWLY and back down SLOWLY.......keep repeating. Most people do them too fast and it's the slow up and down that stresses and tightens your stomach muscles. If hands behind your head stresses…
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You are still dehydrated from the hot weather and long ride. You need to drink more water and/or Gatorade, and cool down in a tepid cool tub of water and relax. Headaches are a sign of heat stroke, plus flushing of the skin and dry skin. Get cooled off, drink a LOT of water and see how you feel.
