basm4

Hello there folks,

I commute into work about 3 days a week but over the past weeks, it seems like my commute is getting progressively harder. It's 4 miles each way and maybe 2 months ago I was cruising easily at 20mph and these days it hurts to keep a steady pace of 15mph. Nothing has really changed from diet to sleep, but I just feel like my bike is 5 times heavier than it was 2 months ago.

Any suggestions?

chaadster

"Easy cruising at 20mph" is pretty fast; maybe you were pumped on adrenaline and the excitement of your new commute? On the other hand, pushing 15mph shouldn't "hurt," so maybe something else is going on.

Have you checked tire pressure? Low tire pressure could cause slogging.

You're sure there are no other changes to the bike setup, routing, or gear?

david58

If the bike has stayed constant, you might do well to see the doc. However, possibly your commute isn't long enough or frequent enough to keep you conditioned (probably not likely, tho, if you really are regular about it). Ticker issues can make you feel tired when exerting yourself, which is why I suggest the doc.

Tundra_Man 

Where are you located? If you're in a colder climate that may be your answer.

Below about 50 degrees F, I find for every 10 degrees of temp drop I lose about 1 mph off my average pace. I feel like I'm working just as hard if not harder to maintain these lower speeds. Below zero and I'm struggling to maintain 12 mph. It all comes back in the spring though.

Just a thought. Don't overlook health issues though. If you suspect any go see your doctor and make sure there's nothing bad going on.

Surrealdeal

I concur with the cold slowing you down comment because I've experienced it too. On top of that with shorter days I ride a whole lot slower in the dark. I have a longer commute (20 miles) & the practicality of commuting at some point outweighs the ability to commute & I stick the bike on the trainer for the winter.

In your case (4 mile commute) I'd keep soldiering on for as long as I could, knowing that in the winter I'd be running slower.

If you're in a temperate climate then I would check out the bike to check for obvious problems (the wheel hubs spin freely, the brakes are not rubbing and the rear wheel isn't rubbing against the frame, etc.). If the bike is OK then maybe it's time to see a Dr.

silmarillion

I agree about the cold. The other factor is that the colder it gets outside, you are less compelled to drink water more frequently and stay hydrated. Drinking enough water is still important especially in the cold where the air is drier and has the tendency to dry your body out more as well.

There is one other factor that you may be unaware of too. The only way you can monitor this is with a heart rate monitor.

The ball park figure for most people who are in average shape is; 220 minus your age = your maximum heart rate. This is a so-so number for getting you in to the ball park for fitness level you body can handle for a duration. You said that you were easily cruising at 20mph. If this is an average speed for the duration of the ride...that is a pretty good clip.

You don't want to push what we call the Vo2 threshold everyday. I have to ride in intervals. M-W-F I ride at a steady, but easy pace. Tuesday and Thursday I ride my SSFG, and that is when I push my limits a little more. I try not to push too much beyond 90% on Thursday (When I like to run my own little TT) Most of the time I ride between 60% and 80% depending on how I feel.

If you constantly push threshold without giving your body a chance to recover, you will quickly notice an increased fatigue level. This will make you feel weak and you will never seem to recover. Guess how I know this....

Of course, if you ever feel weak in the legs, the left arm or jaw, nauseated, have difficulty in breathing other than hyperventilation from exercise, pain in your eyes etc. You need to seek medical attention immediately. Not only because of heart attack or stroke, but because you may have hypertension that has gone unnoticed. That happened to me. I was 185, in great shape, and I raced a TT one day. My heart rate unusually shot up above 200 during the race. It really freaked me out and I stopped, and the medical staff came over and started checking me out. After a few months of tests it was determined that coffee and an unknown at the time food allergy was screwing me up. Once we found this out then the problem went away.

Sooo getting a good check-up is very important. Your doctor can schedule you for a stress test..make sure you tell your doc what's going on, and that you are riding your bike on a frequent basis. I'm sure they will want to schedule you for one just to be sure. When they do this, they can tell you what your exact max heart rate is.

I don't mean to sound alarmist, and I'm really not trying to as to not to discourage you from riding. But you should see a doc just to be sure.

Now if you see the doc, and are riding in a good zone for you...Then you may want to think about supplements to replenish the nutrients you may or may not be getting and your body is asking you for. If you get to this point, you may want to look at some supplements. Hammer Nutrition is pretty good stuff. But a daily multi-vitimin and an additional calcium supplement may help to make you feel a bit better. Only after a doc checks you out!

squegeeboo

I'd also suggest checking for basic bike maintenance issues. Is your chain cleaned/oiled? What about your derailleurs/gear rings/bottom bracket? I don't do nearly enough maintenance, and when I do clean my chain I notice a significant drop in effort to maintain speed.

squegeeboo

Additionally, check the wind. For my commute, some seasons I get a headwind 4 out of 5 days in both directions, I ride S then N, and the wind goes from SW to NW over the course of the day, the wind can make a huge difference.

jyl

4 miles is a fairly short distance, about a 15 minute ride, and you ride three days a week.

If you are just starting riding and are generally low in fitness (sedentary, overweight) then you could be pushing yourself a bit hard. But if you are somewhat fit and have been riding for some time, then I doubt that over-exertion or lack of recovery is the problem.

What do you mean by "hurts"? Localized pain? Where?

I would check the following:
- Bike. Tire rubbing on frame/fender? Wheels not spinning freely and smoothly? Brake dragging? There was a week when I thought I was coming down with something, then I realized my rear tire was rubbing against a chainstay.
- Self. Gained weight? Wearing more/heavier clothing? Carrying more stuff? Any sign of illness - temperature, appetite, lethargy? Change in mood - a little "down", case of the blahs? Wearing yourself down in some other way?
- Ride. Changed the time you ride? Weather giving you a headwind? Darkness or more traffic affecting your pace?

If one of those, fix it and see what happens. If none of those, go see a doctor. If none and you can't get in to see a doctor anytime soon, then I'd take it really easy for a week then come back to the ride and see how you feel. Pay close attention to your body, heart rate, faint feeling, etc.

Myosmith

- Tire pressure
- Bike inspection and tune-up (check for dragging brakes)
- Grease hubs and check BB, replace if necessary

+1 on the increased effort of riding in colder weather, not a small part of this is the need for additional clothing which can affect both weight and wind resistance. Unless you are using synthetic greases throughout, the cold weather also makes lubricants thicker. I have a can of general purpose automotive grease that gets like soft caramel around zero F. Park grease is better and SuperLube synthetic with teflon is great in winter. I've also noticed that, even when appropriately dressed and warmed up, I don't have the "go" that I have on a warm sunny day in the spring. I've also read about the changes in air density being sufficient to reduce performance.

Around here the wind changes with the seasons. We almost almost always have some wind, but in the spring and fall we have lots of wind, mostly from the south in the spring and the north in the winter. Even cross winds sap energy.

How do you feel when off your bike? Are you unusually fatigued, sore, or sleepy? I'm a fan of annual physicals/check-ups, especially if you have any complaints. If you have insurance, most companies cover the annual visit, many at 100%, so it baffles me why so many people don't take advantage of this. Barring physical ailment, consider switching up your activities from time to time. A little cross-training can add interest and improve performance.

TiHabanero

This same thing happened to me a couple of years ago on a new job. My commute was 15 miles each way. Started out great, but by the end of year 2 I started getting super slow and feeling very tired. Speeds were in the same range as yours.
Two things that affected me, one the colder weather here in Michigan, but I knew that from past experience commuting for 10 years as a young man in school and afterwards to expect a 3mph slow down. I knew that was not the issue.
The new job was a stress hole. Went to see the Doc, found high blood pressure looking like this: 150/94 and he put me on meds. Within a week I felt much better, but still did not have the juice I used to. I quit the job this past March and my energy has returned. Blood pressure meds are half dose now, and I only take one pill a day and often skip a day because I forget to take it!
Go see the Doc. Examine your stress level at work. Make some life style changes and get healthy again!

AlabamaCommuter

Eat more food.

basm4

Hey you guys,

thanks everyone for the great replies.

From what you've all told me, its probably a combination of a lot of thins. it is definitely getting colder here in Boston and the wind is definitely stronger during my commute. I re-greased and lubed up everything and checked all the various knick-knacks and I guess i'll have to see how the next couple months go.

also, i probably do need to eat a bit more protein/lean meats since i dont eat much of it, and that may be a problem.


again, thanks everyone for the great list of thoughts

acidfast7

i grew up in Maine and it was quite tough to ride this time of year. it's colder, darker and more windy. all of those compound upon one another. the darkness is psychological and it's not easy to ride the same speed in the dark (shorter sight distance and same brain processing speed), the cold affects lubrication (bike and you) and the wind, is well, just unpleasant.

i say you should ride and not stress about the time/speed.

also, eat better (and enjoy those excellent seasonal Sam Adams beers).

scroca

Maybe it snowed and you didn't notice it.

What took me 21 minutes in the summer took almost 50 minutes a week ago Friday.

I blame the deep snow and ice.

EmeralDQueen

I do a aprox. 4 miles commute. At the beginning since I had this bigger 26" Iron Mountain Bike and very uncomfortably bike that someone lend me I was having a hard time riding. I can tell you several things that happened compare to what I am riding today which is a new bike.

One thing that kill me in the old bike was the seat, it was so uncomfortable that I would have so much pain and got tired really fast, riding the bike was like carrying an elephant. Then another thing that contribute to the matter was tire pressure, that will make the bike heavier I was concerned about it but I've never fix it. Then I figure it was slowing me down. Another problem I encounter was that the bike chain was old and stretched I think that also contributes to slow you down and work more. Not to mention that it didn't have brakes witch I struggle to stay safe, so working double the time to stop the bike. So all of that make that bike heavy as an elephant and I was tired very easily even if I made a mile or less. I felt horrible at the end of the day.

Once I got my new bike 24" Aluminum Cruiser, wide tires perfect pressure, wide sit and cushioned, better position...it has been perfect. I don't get tired. Actually I have gotten more energetic and every day I feel that I ride better and better. It was a drastic change I know, we can't compare but I hope my experience helps you out a little.

I love my new bike, it has been a great experience and is helping me to feel better, so check your bike with your Bike Mechanic and check your health with a Dr. you might need some vitamins or protein like you said, eating fruits helps too I eat them everyday

Stay Healthy and safe...

Good Luck!

scroca

I know people who exercise so they can justify eating crap.

I think you should eat quality food in order to exercise.

Ira B

Get to a doctor for a checkup. Seriously.

ItsJustMe

I was having the same problem, by Friday I was really weak.

Then I started adding extra salt to my lunch, a couple of packets a meal. I sweat a lot and I think I was getting a significant electrolyte imbalance. That one thing took care of the fatigue.

I still get run down if I do something like fight a bad headwind on a cold day but that's just muscle soreness mainly.

ThermionicScott 

If the bike is in order, you might be a little overtrained -- try designating one commute a week (perhaps the second of the three) where you deliberately take it easy. Try to keep your speeds down, don't sprint off when the light turns green, etc.

spivonious

Take a few days off and eat more protein. I ran into this as well, and three days off made my commute seem effortless the next time I did it.

northernlights

I make it a habit of doing a few simple warm-up and stretching exercises every morning before getting on the bike. jumping jacks, wind mills, leg and arm stretches, etc. which helps prevents cramping, pain and fatigue. with any type of strenuous physical activity such as running, swimming, biking, etc you always want to start with a quick warm-up and stretching routine. before and after riding. on longer rides you might want to do it during the ride as well.

its also important to make sure the bike is fitted properly to your body. handlebar height, seat height and position, etc. most people have their seatpost positioned far too low for example. your legs should be stretched out completely or almost completely on the bottom of your pedal stroke. giving you much greater power and ease on your stroke. when your legs are all bunched up it robs you of power, produces fatigue and often causes cramping and possible injury (especially knee injury). you also want the top of the seat parallel to the ground if it isn't already.

erig007

Well it's not always the case.
I have been training at a very intense level for 2 years. 6 or 7 days a week, from 1 to 5 hrs a day. I respectively rested 21 days and 28 days of each year. I got this increased fatigue level for a while then the body adapted and this fatigue just went away.

Lieren

Just wanted to point out that if you're of the female persuasion, your original post is a spot-on description of how you feel in the early weeks of pregnancy...

zacster

Some of this advice seems rather alarmist for someone that rides 5 miles to work. Summer wind comes from the south, winter wind from the north. More than likely that's all it is. My legs feel like lead all winter long anyway.