Commuting - Long distance commuting advice

I am assuming 70 miles round trip qualifies as long distance

My current commute involves 3 legs:
1) 3 miles to the bus
2) 17 miles on the bus
3) 15 miles from the bus to work

My final goal is to ride the whole route each work day.

Occasionally, I ride into work and back. My lower back is usually screaming bloody murder 2/3 of the way into it. Generally, it is very exhausting.
If I ride this distance at the beginning of the week, the remaining commuting days are very difficult.

I am slightly overweight (10-20 lbs depending on who I talk to). My fitness level is increasing by leaps and bounds and I anticipate loosing the remaining weight in the near future.

My plan as it stands:
1) Continue improving my fitness level by increasing muscle mass and reducing fat.
2) Convert from my hybrid to either a cyclocross or touring bike.
3) I run very low on energy. I need to either eat more or carry along something like gels.
4) Possibly lightening the load I carry to work.
5) Better stretching.
6) Upgrade my cycling shorts from the performance brand.

I am looking for advice on how I should proceed. Mainly how to make the current occasional long distance commutes more enjoyable and training for riding this more often (hopefully 100% of my commutes). Possibly some personal stories on how others have accomplished similar goals.

Thanks in advance
-DJ

If your back is hurting, try working on strengthening your core muscles. If you are using a backpack, consider moving that load to a rack or saddle bag.

You are still doing a relatively long commute with your 18 mile ride, so don't feel bad taking the bus.

Sounds like you may be trying to lose weight. Even if that's the case, don't cut back on calories -- you're riding a lot.

Also, although it may seem counterintuitive because so-called "comfort" bikes come with flat handlebars, a drop handlebar is really more comfortable (generally speaking, in my experience), because it provides a variety of hand positions.

And get professionally fitted.

Of course as you lose weight and gain muscle, your back will be carrying less and at the same time stronger. Good luck!

The switch from a hybrid to a faster oriented bike can help, depending on the configurations. For 70 miles, a touring bike would be well worth it. Just make sure to fit the bike for comfort at that distance. I started commuting on a 'cross bike set up for racing and was killing my neck. The gradual shift to getting my handle bars higher and closer, sitting up straighter, ditching my backpack for panniers, and a comfortable saddle (Brooks) all made a big difference and allowed me to lengthen my daily miles on that same frame. A lot of small changes ended up making a big difference.

Thats a hefty commute! I am a huge fan of touring bikes for commuting, and unfortunately they are a little hard to find. They put you in a more comfortable position than a racing bike, but a way more efficient position than a hybrid. The bianchi volpe and surly long haul trucker are examples of good touring bikes.
I have a 35 mile round trip commute; I started riding 1-2 days a week, and slowly rode more often as the muscles got used to it. Now I rarely drive. My advice is to slowly increase your mileage as you get used to it. Don't kill yourself at first. Find food that works for you. Sugary food makes me tired- I'm better off eating nothing. I like to keep my work shoes at work so I don't have to carry them every day. I like to stretch after riding when muscles are warm. Consider merino wool cycling gear- expensive but way more comfortable than synthetics in my opinion. If you have back pain in excess of mild muscle soreness, consider a professional bike fitting. That is what worked for me, hope that helps. As comfort and fitness improve, you will want to drive less and less!

I am still tweaking my fit on the hybrid. The pannier upgrade was made last month. That helped out a fair amount. As for fit, I think the best upgrade will be the cyclocross or touring bike.

I will add a saddle to my lengthy list.

Do people commute 70 miles in a day? Or is that the extreme commuting club thread?

The hardest thing to deal with on a commute that was 17 miles each way was boredom. I just got tired of spending so much of my life on a bike.

Interesting. I'm annoyed when I spend less than 2 hrs each way on my bike. Thus, I am annoyed everyday. :p

Funny,

I was just going to ask about long commutes. I have gotten back into cycling a lot in the last year. Did 2 centuries, both on my Mtn bike sorta converted to road. I am now looking at a new road bike and thought it would be cool to sometimes commute to work. It is kind of hard, because of the work I do (computer consulting) as I am not actually in the office that much, but instead heading to client sites. But for those times I am in the office, I could ride in and use the company van if I need to run somewhere during the day.

I checked the mileage and would have about a 36mile ride each way.

-D

i changed from a hybrid to a cylocross about 3 months ago and the backpain has disappeared as well as the numbness in my hands.

besides it's a lot nicer of a ride in general as well

Couldn't you ride to the next bus stop, and then get off 1 earlier and slowly build up that way - I know it works for people who walk to work and are trying to increase their fitness!!

Also, echo the comments re food intake. I ride with a group Tue - Thur (1hr, 36km) morning and 1-2 of those days I will then ride into work (a further 30km each way). If I know I am doing that, after my group ride, before my commute, I will have an energy drink which gives me enough "go" to get through the day. Saying that, on Wednesday (after a nice Christmas break) I was about 6km from home and just totally ran out of energy - had to stop at the LBS to grab a gel boost to get me home (with energy to take on the kids and wife!!)

I perfer a good recumbent for any distances > 20miles. I can ride my Strada ( http://www.bacchettabikes.com/jh-strada.htm ) all day without any discomfort. That would improve your speed and eliminate the back pain.
The second choice would be a touring bike. Make sure you are fitting on it correctly. A good fitting touring bike should be an improvement in comfort over the hybrid for longer rides.
Make sure you eat a good meal before leaving and drink plently of fluids even when it cool or wet. And slowly build up the number of long trips you make. Consider riding the full distance in the morning then taking the bus trip home or vice versa a few days a week. Then keep adding full distance trips as your stamina improves.
Craig

Do people commute 70 miles in a day? Or is that the extreme commuting club thread?[/QUOTE]

How about it, does anyone do this? 100-120 miles a week for me is approaching the limit of general exhaustion/fatigue.

Do people commute 70 miles in a day? Or is that the extreme commuting club thread?

How about it, does anyone do this? 100-120 miles a week for me is approaching the limit of general exhaustion/fatigue.[/QUOTE]

My commute is ~60 mandatory miles per day, via 11 bike and 19 train. I'll often add some extra miles any morning that I'm ready to go early, and always take an extra 5 on the way home, when the temp is comfy.

I think that for longer commutes, being "aero" is not thought of near enough. I commute with a touring bike, and with a couple of changes am gradually increasing my average speed. First of all was the tires (35c to 25c), giving less rolling resistance and less wind resistance. Then I went from two large panniers to one large pannier. This reduction in drag increased my speed by 2-5% depending on how fast I am riding. I will probably switch to a rack-mounted bag instead of the one pannier on lighter days, just to decrease wind resistance a little further. Fenders may cause a little drag, but I would rather be 5 seconds slower to work than have a skunk stripe.

I am not a racer by any means, but even at commuting speeds when the distances get further and further, small changes in drag can mean a lot.

70 miles is hard core for a daily commute. The touring bike is a high priority, but it sounds like you need to adjust your eating habits.

My experience is that you'll feel best if you have a good breakfast and eat frequent small snacks. In the morning, I typically eat a potato, large banana, a couple eggs, OJ, and I often throw in something else. Throughout the day, I or nibble on cheese, nuts, or fruit. Lunch is decent sized and healthy. About a half hour before I go home, I eat a nutrition bar. My commute is just barely more than half of what you're proposing so you'll probably need more.

Even if you want to lose weight, it's a bad idea to skimp on food. Drink plenty of water and avoid processed food. If you are properly fed and hydrated, you will have much more fun on your rides. No one likes to feel drained when you have a headwind and more of an hour left in your ride.

If your back is acting up, it suggests that your bike may not be adjusted properly since you must be in decent shape already. Tiny tweaks can be the difference between agony and feeling great.

I think that if you get a well adjusted touring bike, the pain will go away. I've had a bad back for a very long time and cycling makes it feel much better. Stretching is important if you ride hard -- it makes you faster and reduces pain. I stretch before and after my commutes.

You must not be hitched. My wife would kill me if I rode my bike 70 miles/day.

You can try frankensteining the hybrid some.
Assuming it's running heavy, fat knobbies, try running thinner, lighter semislicks, say about 1.0 to 1.5 in width, with ubersmall if any knobs; great mix of speed and all-weather traction. You could even try mounting wheels with 700C rims and tires.
Switching out the flat bars for drops or bulls might help.
Is it a rigid bike? If not, lose the suspended fork for a strong rigid.
Brooks saddles rule! :D Stick a suspended seatpost under it for max butt comfort.
Ditto going to rack and panniers.

That's a loooong run. Good luck, dude.

Quick Edit: You might also want to look into getting a recumbent. Those 'benters pull some wicked milage on a regular basis.

My total commute is 90 miles round trip and I do the full boat at least 3 times a week in the summer. This time of year I settle for 15 each way to/from the park-n-ride.

1. Don't quit eating in an attempt to lose weight, your gonna be burning it up and need to replenish. DO take some food to munch on the way...though I avoid energy gel and that kind of crap...remember what goes up must come down, you might get a shot of energy but you're gonna feel like crap all day at work.

2. A touring or cross bike is a good choice but the most important thing is that the bike fits you and is comfortable to ride. If your back bothers you, an upright riding position can help. A good saddle is also a must. (Brooks, baaaby!, then you won't need new shorts!)

3. I have a Topeak handlebar bag where I stow things I may need handy, including munchies, spare batteries, Treo, etc., a Carradice Barley saddlebag for tools, first aid kit, tubes, patch kit, rain cape, etc, and a cheap set of Avenir waterproof panniers for my work clothes, lunch and 'what if' stuff based on the weather forecast.

4. Don't eat a big meal beforehand...munch lightly before and during, then eat lightly whenever you are hungry, no big meals, at work - otherwise you're gonna get a case of the craps while you are riding. I usually eat an actual meal only after I get home, which helps me doze right off to sleep too. Also make sure you go before you go, if you know what I mean. ;)

5. Lights..even in the summer, I am riding in the dark for at least part of the morning. You best have at least one headlight and a rear blinkie handy for any commute - you never know what the weather will do or what might happen to delay you into the dark.

6. Get your sleep! I have to leave at 4am and don't get home until 7 or so...then try to be sleeping by 10. That's the big reason why I only do the full boat three times a week...the lack of sleep wears you down...but it's good to give your body a chance to recover.

7. Start off by driving/taking the bus to different locations and increasing your commute little by little, and don't be afraid to take a day off or a short ride on some days.

8. Most importantly, scout out your route and some potential alternates very well, not only driving them during the times you'll be riding them, but also trying them on the bike too...sometimes what looks good from the car doesn't feel as good when you actually ride it. Look at all the stores, gas stations, etc. too, as places where you may need to duck in an emergency.

Good luck, once your body gets used to the long ride, you're gonna love it, as long as you take the time to rest and recover.

Edit: More stuff just keeps popping in:

Keep a pair of shoes, belt and a complete spare set of clothes at work, or, if you want to drive on some days, keep all of your stuff at work and replace/take home to wash, on the days you drive. Shoes weigh a ton.

I hope you got a shower at work...you're gonna need it. Otherwise, keep the office stocked with wet wipes and deodorant. If you can get away with it, take your shave at work...saves time at home for sleeping.

Make sure someone knows your route, in case you go missing. Carry a cell phone and know who you can call if you need a lifeboat. Knowing people who live on/near your route is also really cool!

If you can, find a place where you can take a little siesta at lunch.

My total commute is 90 miles round trip and I do the full boat at least 3 times a week in the summer. This time of year I settle for 15 each way to/from the park-n-ride



You have said it all. I left a note to the moderators that I likely wouldn't post if others have covered the subject and you sure have. Bravo

EDIT: Pete Penseyers commuted from Fallbrook to his job at the San Onofre power plant. 40 plus/minus miles one way. He used it as training for RAAM.

I am assuming 70 miles round trip qualifies as long distance

2) Convert from my hybrid to either a cyclocross or touring bike.

-DJ

My commute bikes over the years have been a Miyata 1000 (touring), MTB (for snow), a Bianchi Volpe, Touring Cannondale, and now the pride of my stable a Bruce Gordon BLT touring bike. The first three were crunched from running into things like cars that cut in front of me. The Cannondale was nice but can't touch the BLT.

My best commute was 21 miles each way and due to the type of work I do I was paid $.31 per mile :beer:

My commute bikes over the years have been a Miyata 1000 (touring), MTB (for snow), a Bianchi Volpe, Touring Cannondale, and now the pride of my stable a Bruce Gordon BLT touring bike. The first three were crunched from running into things like cars that cut in front of me. The Cannondale was nice but can't touch the BLT.

My best commute was 21 miles each way and due to the type of work I do I was paid $.31 per mile :beer:

I got a Fuji World last year and I love it. For a long commute you can't beat a touring bike.

My total commute is 90 miles round trip and I do the full boat at least 3 times a week in the summer. This time of year I settle for 15 each way to/from the park-n-ride.

+1 on the advice. Also keep in mind the length of time (shift) you work.

My commute is 62 miles round trip but I only do it every other day. Mainly because I work 12 hour shifts that start at 6a. And like chipcom, my morning ride is always in the dark.

I agree with spider-man--proper fit is key. Go to a good bike shop and pay them to fit you to the bike. That will help you decide which configuration is best for you.

If the pain persists, think about seeing a sports doctor. The doc can set you up with a physical therapist who can work with you to strengthen the right muscles to decrease or eliminate the pain.

I also don't think you should start biking the whole way until you have licked the pain issue.

Note: I commute (5-8 miles each way) on a cyclocross bike, which I have also used for occaisional long rides (30-100 miles), but that doesn't mean I'm saying that's right for you.

As always, BF members come to my rescue. :) Everyone has given me a plethora of ideas to work on.

Regarding fit, I think my main problem right now is the slight leaning forward. I'm thinking that if I sit straight up on my hybrid that should help a bit. That and the saddle.

My other big problem is my nutrition. I created an account on a calorie tracking website and started documenting what I eat. The purpose being the exact opposite of what others use these tools for. Mainly to see if I am eating enough. I average 2000 calories on days I ride. Considering that most information I have read states that 36 miles of riding burns something like 1700-2000 calories, I believe I need to eat more.

My fat and sugar intake is fairly low due to stomach issues and an aversion to sweet foods. I could still use quite a bit of work on my daily nutrition and will start implementing these eating suggestions. Plus, I intend to pick up a sports nutrition book from my library next week. I am also converting part of our grocery trips to Wild Oats (health market). They sell organically raised beef. I hear it tastes much better.

18 months ago months ago I was 40-50 lbs overweight, eating too much, and not exercising. Who would have thought I would start having the opposite problem 18 months later? The other rhetorical question being: "why did I buy a house so far away from my work?" :p

You already have a pretty healthy commute. I would stick with the current routine for a while longer. Doing the whole thing by bike would be a heckuva distance. Do you have showers and bike facilities at work?

Yes we do. However, I do not use them. One baby wipe and I am fine.

I am planning on sticking with this commute for quite a while. Maybe in spring and summer riding the long version more often. I do not intend regularly ride it until I have many of my issues resolved and a new bike. Plus, the 18 mile commute is tiring enough. You should see me around Thursday and Friday. I am very tired those days. Lately, I take Thursday and Friday as a leisurly commute day. Smell the roses and all that. :p
My intent of this thread was to make my current occasional long commute more enjoyable and eventually ease into riding it more often. My ultimate goal is to ride it 100% of the time. Whether that is attainable or not, I will eventually see.

Lighting tips:
I run front and rear LED blinkies full time day and night, along with bright green tireflies wheel blinkies. I fire up my geeked up headlights on cloudy days, and on sunny days, I'm ready to flash them at oblivious drivers. Reflective tape? Go crazy with it!
An airzounds probably isn't a bad idea either.

The more you can bust through the neutral zone surrounding the head of the modern cellphone blabbing driver, the better your chances are. :)

DataJunkie:

A couple of other points. In my experience, a fairly fit cyclist can ride very long ccommutes like yours. You have lots of good advice already, but I think it is key to learn to pace yourself. Just take it easy, maybe a 15 mph average and let the road spool behind you. I get really competitive and start trying to pass all the cyclists I see. Bad idea on these commutes. I would also like to second the recumbent idea. They are definitely more comfortable and many are faster than upright bikes.

One last tip: come join the extreme commute club, which becomes the very long commute club in the spring. Lots of encouragement, good advice, and insights. Everyone would love to hear your experiences and learn from you as well.

I created an account on a calorie tracking website and started documenting what I eat. The purpose being the exact opposite of what others use these tools for. Mainly to see if I am eating enough. I average 2000 calories on days I ride. Considering that most information I have read states that 36 miles of riding burns something like 1700-2000 calories, I believe I need to eat more.:p

Am curious about what site you are using?

I created an account on a calorie tracking website and started documenting what I eat. The purpose being the exact opposite of what others use these tools for. Mainly to see if I am eating enough. I average 2000 calories on days I ride. Considering that most information I have read states that 36 miles of riding burns something like 1700-2000 calories, I believe I need to eat more.

2000 isn't nearly enough. My commute's about the same as your short one, but I eat roughly double what you do. I have trouble maintaining my weight even though I'm a little older than you and probably have a slower metabolism. However, I don't have problems running out of energy, so I ride hard the entire way.

If you don't eat enough, your body goes into starvation mode and you will feel lousy. Nonintuitively, you can sometimes lose weight by eating more since you'll feel better and can burn more. I actually enjoy riding in freezing cold, storms, and other hostile conditions. I think that if you eat more, you'll feel much better and see your weight continue to drop gradually and settle out at some appropriate level.




My fat and sugar intake is fairly low due to stomach issues and an aversion to sweet foods.

I'm with you on this -- I'm one of the few people who never buys sugar, doesn't like eating out because most things are too sweet, and doesn't even like chocolate.

Rice, beans, potatoes, lentils and vegetables are really good fuel (they're cheap too). If you don't like fat and sugar, generous portions of Indian food taste good and provide good energy for long rides like yours.

Don't try to lose weight too fast. Also, remember that muscle weighs more than fat.


The other rhetorical question being: "why did I buy a house so far away from my work?" :p
I was wondering that myself. I'm a good citizen, but I think I would have looked for a vanpool if I had your commute. If that weren't available, I'd probably drive and swim for exercise. You da man, DJ!

Am curious about what site you are using?

http://www.calorie-count.com/

Only for the reason that it was the first site I found. I am open for a better suggestion. :)

If you don't eat enough, your body goes into starvation mode and you will feel lousy. Nonintuitively, you can sometimes lose weight by eating more since you'll feel better and can burn more.

That explains why I feel so crappy lately. No energy and such. Plus, weekend days when I do not ride my appetite goes through the roof. I literally can eat us out of house and home.



Rice, beans, potatoes, lentils and vegetables are really good fuel (they're cheap too). If you don't like fat and sugar, generous portions of Indian food taste good and provide good energy for long rides like yours.

Excellent suggestions. I will modify my grocery list to add in some or all of the food suggestions. yummy! Is it lunch time yet?
My house has a parasitic infection (my sister in-law, boyfriend, and 2 kids are living with us). I can not keep any foods in the house except healthy and odd ethnic foods since their diets consist of fat and sugar (massive amounts of sugar). Yet, another reason to modify my diet. Plus, I like these foods anyhow. When they first moved in my sister in-law's family ate my food to humor me. Now they do not even come up stairs when I am having dinner. he he


..and thanks for the compliment :)

One other thing....

I have a friend who used to be a nurse. Not that means much for nutritional advice.
She states that mixed nuts are a good energy food. I'm thinking this may be incorrect.
Looking at the nutritional label they appear to contain quite a bit of saturated fat. Any thoughts on mixed nuts?