Commuting - Losing energy... tired & how to gain stamina.

Ok, I find my legs tired now a days. I'm eating well and racking out on the sleep part but not sure what's up with that. I take sometimes a week break just to recouperate but still feel tired when I'm hiking up say the upstairs of my house (approx. avg. steps of a normal house).

I'm wondering how some people power up the hills and such. I don't have a gym membership or gym equipment at home. I just have 10lb and below dumbbells here. How do people 1. gain more energy 2. gain more stamina?

My legs have been feeling lightly bruised/sore since Feb/Mar. 2006 when I started biking more seriously. I do around 10~20km a day tho more 14km average. How does the backpack filled with weights and backrack loaded up with books sound to you people? Or is there another way I can beef up the legs?


Thanks in advance. Sleep is calling now.


Zero_Enigma

Make sure you're getting a good amount of protein in your diet, as well as all the carbs to sustain you. You burn a LOT of energy cycling.

I think, in time, if you are providing fuel and building blocks, then all the cycling you do will serve its own purpose to strengthen you. Just my opinion though.

Now...go pig out on some pizza!

Have you been getting a full day of rest between each major effort on the bike. I have been doing a heavy labor job for the last month and need the first day of my 3 day weekend just to recover before any fun biking. Proper diet? Recent major physical? If not schedule one with a sports/biking doctor not just any family doc.

Try to eat some carbohydrate-rich foods as soon as you can after exercise to replenish the glycogen stores in your muscles. Pretty standard stuff in bike fitness books and the like. Maybe it will help you?

Drink LOTS of water to wash away the lactic acid that is causing the sore/bruised feelings. Also, try drinking gatoraid starting 1/2 hr before your ride and during. Doesn't have to be alot, just about a 1/2 cup before you start and sipping during the ride. keeps the energy going. A runner's trick that works miracles for ANYONE who works out their legs - after a long or hard workout/ride, soak your legs in cold water. Yep, COLD water. Fill up the tub with enough water to cover your legs, add ice if it's not cold, and soak your legs for 3 or 4 minutes. Do this within an hour or so after a hard ride and your legs won't feel worn out or sore the next day.
I wouldn't add weights to your backpack. Puts you off balance, strains the back. Try riding every other day to start out, then move up when your feeling stronger. Overuse causes injury. Good luck

Lactic acid is not washed away by water. Lactic acid builds up during anaerobiv activity as a byproduct of creating energy for contraction. Lactic acid is flushed away pretty quickly as soon as the muscles are allowed to rest (w/in seconds or minutes). Soreness or DOMS is caused by damage to muscle tissue, not lactic acid. Commone misunderstanding.

To the original poster, sounds like you may be overtraining a bit. One way to combat this is to cut back on your training. You may also need to eat and rest more than you think you need to.

Among all the things everyone else suggested you might try this; it helped me. Perhaps on weekends or if there are days you don't commute by bike try running a couple miles on those days. You'll find that running works your cardio system a whole different way. I live fairly close to a highschool so I would go over there and run around their track. Two miles of good running will work your body like a good hard hill for however long that takes you. It'll bump your stamina up quick.

Or I hear there's this synthetic testosterone (if you're a guy) that did wonders for Floyd Landis. You might want to check it out. hehehehe

Try going a bit slower, or taking Wed. off until you get more stamina. I wouldn't add weights or anything. Remember, when you exercise you put micro tears in the muscles, and the healing of these tears happen when you are relaxing, so it is important to give yourself enough recovery time to allow your muscles to heal and build up. Sleep, diet and fluids are very important and it sounds like you have that under control, so it may be that you need to build in some recovery time into your routine.

That being said, 15k a day isn't excessive, and getting tired going up a flight of stairs isn't right. Perhaps a medical checkup would be the place to start.

When I feel tired or muscle weary I take a long, easy ride with no real hills or obstacles to deal with so I can spin at a high cadence and let my legs work without having to work hard. If I do go out on a hammerfest I'll give my legs a break the next day and either not ride or do a slow ride. And I mix up my rides with some mountain biking and some road work. Other than that, I would say to make sure you're getting good sleep (quality v. quantity) and maintaining a healty diet to give your body good stuff to build with.

You could try backing off the pace of your ride a bit. I have to commute by bicycle every day, so on those days when i am exhausted i just have to leave a bit earlier and consciously try to ride a bit slower. Despite the initial aching, i quite often find that my legs feel fine after a couple of miles gentle 'warm-up'.

If you want to become better at 'powering up hills', then you need to spend some time training at it. Whilst I am not sure of your definition of 'beefed up legs', if you are after bulk then it is a difficult target to achieve using cycling alone which is more likely to tone or shape the muscle rather than build it because of the relatively low level of resistance compared to pumping iron! Building stamina is simply a case of spending more time in the saddle.

Sore muscles EVERY day are a definite sign of over training.

If you are feeling constantly tired, take a long time to recover from excercise and feel generally pretty low then I would say, stop excercising. Take a very gentle 1/2 hr ride or walk in the park just to keep things ticking over but cut out anything athletic.
See a doctor, you may have something wrong ; they usually check for underactive thyroid, anaemia, immune response etc .

The cause may be physical or psychological or both. If you excercise and feel bad you become used to feeling bad when excercising and it becomes a vicious circle.

I would go see your family Dr. for a checkup to rule out a health issue.

Also:
1. Do you properly fuel your body before and refuel your body after each ride? I drink a glass of chocolate milk within 30 mins. after a ride. Replenishes your glycogen stores and gives some protein. And I eat a banana/other fruit or a Clif Shot before a ride.
2. Are you eating well? Really look hard at your diet. If I find myself overtiring, it is usually diet related, in that I am not getting enough. Carbs are your friend when you bike this much.
3. I also use the steps in my house to determine level of tiredness! If you can't skip steps (jump 2 at a time, all the way up) without getting the lactic acid feeling in your legs... You need a rest day.
4. Habitual overtraining will eventually bite you hard. If you're tired, don't ride.

Your mileage isn't that high, and your average speed is quite low, so what you are doing is VERY doable with proper care and feeding of your body. I do ~46km per day at ~27 km/h and by paying attention to my body I feel great. I do take at least one rest day during the week, which I also use to "commute my clothing," and one rest day on the weekend. More if I'm tiring easily, or feeling what you described above.

I am starting to get worried about myself with these issues as well. I ride about 16-24 miles perday, and for the next 43 days will be working 18hr days, 7 days a week. I am just going to suck it up, drink those muscle milk shakes, and hope it makes me stronger.

You will get stronger. Just pay attention to what your body tells you.

Its usually your muscles breaking up that gets you real sore. Try adding 2-3 scoops (30-45 grams) of protein a day (Half when you get to work, half when you get home). Blend it into chocolate milk for some carbs too.
I used to be pumping at like 170bpm almost 2 hours a day into my commute and it would keep me going. I would not recommend that if you're really working 18hr days.

Here's another thing...and someone else alluded to this:

When I first started commuting, I was SLOW (ok, I'm no speed demon now, but I'm a lot quicker than before) so I was flogging myself pretty hard to get there.

4 months later, I notice that this commuting thing, while starting to speed up, is still kicking my butt. One morning I decided to take it easy, and just spin at a leisurely pace in an easy gear. I ended up being not too much slower than my "flogging" pace...and still significantly faster than my beginning times.

Until that point I hadn't taken the time to just enjoy the ride, nor had I really noticed the improvements I'd made. I just kept wondering why I was still just as tired as on my first week of commuting. I kept pushing myself to the point where it felt like my first week. Now, I take the time to enjoy the ride a lot more often (which doesn't really take much time at all) and only "push it" when I'm feeling extra zippy or just want to work on my speed.

Don't worry...it will come.

Yeah thats pretty much my findings too.
http://www.bikeforums.net/showthread.php?t=184404

Sometimes it doesn't make sense to save 4-6 minutes but sometimes it's fun to do another lap before going home.

Wasn't it Greg LeMond that said, "it doesn't get easier, you just get faster."

Definitely true. Google "perceived exertion" or try wearing a heart monitor. I like wearing a heart monitor to help me learn to gauge my perceived exertion rate.

For me, I notice myself getting quite a bit faster over time. I started at a 14mph pace, then 14.5, then 15, now 16.5. All at the same rate of energy usage. For me, about 70% of my max heart rate in the morning, and 75-80% on the way home when I have a little more fun.

The key (for me, at least) is to balance the near "recovery ride" easy commutes with the faster fun commutes. The fun commutes will make you stronger and faster.

I've been having some troubles with this lately: I bike 10 km in the morning, spend all day working at a job that is sometimes satisfying but is both physically and mentally exhausting, and then bike 10-15 km home (depending on the route). I find myself tired for the rest of the day and sometimes the next morning - and the legs feel it. But I guess I am not pushing it too much: the tiredness I have is actually pretty pleasant physical tiredness - in the afternoon at least. Waking up tired is another matter: nothing pleasant about it.

I've been trying to get more sleep to fight this issue and also practically eradicated biking on weekends (sad, I know :)). Perhaps when I am back to a more sedentary occupation, I'll resume leisure weekend rides. Until then, I get quite enough as it is.

This happens to me everytime I adjust to a new level of exercise.
After a month or so it goes aways. Occasionally, I need to back it off a bit to recuperate.

I am impressed nobody asked before, but age and recovery time is intimately related.

How old are you?

In one way or another, it is always good to have all the systemic issues excluded by visiting a medical doctor. After that, spending some time putting together a conditioning program (with or without professional help) will optimize your recovery.

Good luck and let us know how things go.

Backing off is a good idea. I went over 18 months of 5-6 days a week and got to the point where, like you, climbing the stairs in my home was exhausting. When I took my summer holidays with my kids, the only riding I did was with my 7 yr old and with my 19 month behind me in a trailer. Very easy gear, very slow speeds, and minimul distances (10k, 6mi). It did wonders. It was two weeks worth of taking it real easy. At first I would feel guilty by not going but there really was no choice. I couldn't leave the kids alone. Just goes to show how important rest is and lets face it, I'm not going to win any races anyway.
Always enjoy it.

I f I get tired in the middle of a ride, get off the bike and walk for five or ten minutes. This doesnt make the rest of the ride any quicker but it will be more enjoyable.

I f I get tired in the middle of a ride, get off the bike and walk for five or ten minutes. This doesnt make the rest of the ride any quicker but it will be more enjoyable.

I generally don't stop no matter how tired cuz. When you get off and rest for a few miniutes, do you find that eventually there's no need to rest and it improves your speed? Or is there no difference?

I am going to be the contrarian here. The OP is riding well under 10 miles per day. That really isn't very much, and shouldn't require extra food, extra rest or protein shakes. I wonder if any of these apply to zero enigma:

very sedentary and out of shape

overweight

chronic health problem like diabetes, heart disease or many others?

I think you should go to your doctor.

It depends, if you're sprinting for a solid 10 miles a day, you're gonna need something to repair those muscles.

Spin more, and try to get your cadence up to 90-100 or so

I am going to be the contrarian here. The OP is riding well under 10 miles per day. That really isn't very much, and shouldn't require extra food, extra rest or protein shakes. I wonder if any of these apply to zero enigma:

very sedentary and out of shape

overweight

chronic health problem like diabetes, heart disease or many others?

I think you should go to your doctor.

Agree with this but I definitely notice a difference when I am eating right. I don't generally get winded, just a burn in the legs during the really gnarly hills, but when I have had something solid and nutritious before it really makes a difference. Then again, maybe it's all in my head?

I agree with Roody...
I think that it's a general nutrition issue...you probably notice your energy improvement more when you're riding than, say sitting around. Try to remember the old GIGO (garbage in - garbage out ) acronym.
Really 10 miles is just a warm up for any exertion as ar as biking goes.

And, there are different kinds of doctors. As my personal physician I have a person who is qualified for General Practice and specializes in Sports Medician. As I told him when we first met. "Cycling is very important for me. I wanted a doctor who won't just say "stop doing it" when something goes wrong." He said he understood that. Will your doctor work with you to help your cycling or just tell you to stop?

I think most people are on the wrong track here...

I think you are mashing not spinning. That is, isolating one muscle group (usually the front of the thigh, often towards the outside) instead of using the whole leg. This will cause that exhausted feeling as well as that bruised leg feeling.

Try concentrating (visualising) on spinning small circles on the cranks, shortening your down-stroke, ride in a lower gear and at a slightly higher cadence.

Plus, you need at least two days off in seven, I think.

I'm a health care professional, and what the original poster wrote set off alarm bells in my mind.

He maintains good nutrition, gets enough sleep, yet gets winded simply climbing the stairs even after taking a whole week off. That does not sound like normal exercise fatigue to me. If I was in his shoes, I would definitely go see a physician and start asking questions.

Ok, I find my legs tired now a days. I'm eating well and racking out on the sleep part but not sure what's up with that. I take sometimes a week break just to recouperate but still feel tired when I'm hiking up say the upstairs of my house (approx. avg. steps of a normal house).

I'm wondering how some people power up the hills and such. I don't have a gym membership or gym equipment at home. I just have 10lb and below dumbbells here. How do people 1. gain more energy 2. gain more stamina?

My legs have been feeling lightly bruised/sore since Feb/Mar. 2006 when I started biking more seriously. I do around 10~20km a day tho more 14km average. How does the backpack filled with weights and backrack loaded up with books sound to you people? Or is there another way I can beef up the legs?


Thanks in advance. Sleep is calling now.


Zero_Enigma

There's been lots and lots of good advice given in this thread so far, but I just want to add another vote to taking time off from exercising. There's no shame in going on the DL for a few weeks. If, as you say, you have been experiencing constant soreness for seven months, you need to take an extended break and let your body heal. The best advice given so far, though, is to see a doctor just to make sure that your symptoms don't represent some more serious health problem.

I'm a health care professional, and what the original poster wrote set off alarm bells in my mind.

He maintains good nutrition, gets enough sleep, yet gets winded simply climbing the stairs even after taking a whole week off. That does not sound like normal exercise fatigue to me. If I was in his shoes, I would definitely go see a physician and start asking questions.

I think you need to go back and read what he originally posted. He said his *legs* were tired, not that he got winded walking up stairs.

I know exactly how he feels. I had to learn to not do too much too soon and to take rest days/weeks. When I started back after years off the bike, I went from 5mi rides, 5days a week, to 25mi rides, 5 days a week, in about a month. Even with 7-8hrs sleep a night and decent nutrition, my legs felt like lead and I was *tired*. Eating a lot more carbs than I was used to in my low-carb diet, relatively sedentary, days helped a lot.

I agree with LongIslandTom and threephi; sounds like you need to take an extended break and let the muscles heal up... and while on this break, get to a doc for a once-over. If you're sleeping enough, eating right, etc., and you're still sore and tired, it may be a concern of something other than just over-doing things on the bike.

Recovery days are very important for building strength. Push yourself hard, then take a couple of rest days because the muscles need the time off to repair.
LSD (Long, Slow Distance) is the key for building endurance. Don't push it too hard, just ride within your limits for a looooong time.

I think you need to go back and read what he originally posted. He said his *legs* were tired, not that he got winded walking up stairs.


Here's his exact quote (what we HCPs call a patient's chief complaint): "I take sometimes a week break just to recouperate but still feel tired when I'm hiking up say the upstairs of my house (approx. avg. steps of a normal house)."

As I said, if the fatigue persists EVEN AFTER ONE WEEK REST, doing something as mundane as climbing up a normal flight of stairs, that does not sound like normal exercise fatigue to me. I stand by my recommendation that he go see his physician and start asking questions.

I f I get tired in the middle of a ride, get off the bike and walk for five or ten minutes. This doesnt make the rest of the ride any quicker but it will be more enjoyable.

I find that if I need to stop or slow down during a ride (like that big hill....) I am totally better off if I just STOP. Two minutes resting, and I am renewed and ready and quicker. If I walk up the hill, I am just as winded at the top as I was when I got off the bike. It is a little bit tricky starting back uphill, but it is very doable, and the rest and relief is soooo worth it.

I would also make sure your bike is adjusted correctly. If you have a good fit and good technique, I find it makes a big difference in how your legs feel even after a short ride. I had similar issues and found most of my problems to be related to my diet. Once I began incorporating more vegetables and less sugar laden snacks into my diet, I noticed a big change. I don't wake up tired in the morning and I can ride day after day now. I thought I had a good diet before, but now I realize how much crap I was filling my body with. High blood pressure, even given all of the exercise I get, was my wake up call.

Ok, I find my legs tired now a days. I'm eating well and racking out on the sleep part but not sure what's up with that. I take sometimes a week break just to recouperate but still feel tired when I'm hiking up say the upstairs of my house (approx. avg. steps of a normal house).

I'm wondering how some people power up the hills and such. I don't have a gym membership or gym equipment at home. I just have 10lb and below dumbbells here. How do people 1. gain more energy 2. gain more stamina?

My legs have been feeling lightly bruised/sore since Feb/Mar. 2006 when I started biking more seriously. I do around 10~20km a day tho more 14km average. How does the backpack filled with weights and backrack loaded up with books sound to you people? Or is there another way I can beef up the legs?

Zero_Enigma

I could think on the surface that your working out too much and should try reducing your workout level by 1/2 then only ride 4 or 5 times a week, then slowly, about once a week regain your mileage by 10% from your pervious week. Make sure your getting hydrated and getting sleep. I know that on my last job there were days where I would have to go up to 48hours without sleep and I commuted to work so by the 2nd day riding was very tiring.

HOWEVER, after rereading your post I became concerned about you taking a week off but still found it difficult to climb the stairs in your home. THIS IS NOT NORMAL!!! You need to see a doctor ASAP. And tell him/her the same thing you told us. I am not a doctor but something is causing extreme physical fatigue; it could be a virus so get a virus screen including Epstein Barr; I had this and had some of the same problems you have, except I was on the bike a lot more then you prior to getting the virus so I didn't have that simple stairs kind of fatique, but rather needed to sleep a lot and could not ride as much as I had due to the tiredness. Also in some parts of California (don't know where you live and not sure if it's only there) there is a spore that some people are highly sensitive to and can contract Valley Fever, a very bad thing that can weaken the body to the point of death. The other factors could be a heart issue or blood sugar problems or? You could on and on here on this forum but don't! Instead go on over to a doctor, and please do this ASAP!!!!!

Just ride really really far away from home then ride back more often. Eventually your endurance will improve in no time.

Or he'll die trying...

i have a fun route that i do every day, where there are a lot of critters, everywhere. i noticed that when i saw a cool animal and stopped riding to watch it for awhile, i'd feel refreshed when i got back on the bike again. and, you know, i was feeling pretty sore in my legs for awhile there, and if i remember correctly, the soreness ended about the same time i started riding this route every day. i always thought it was nonsense when people said to stand up (to rest your rear end) or take a 30-second break every so often, because how could such a short break make a difference?! but it really does. for legs, feet, hands, butts, whatever :)

Hmmm; are these "critters" related to you? I mean your handle is wild aimals so I thought maybe...

I find that if I need to stop or slow down during a ride (like that big hill....) I am totally better off if I just STOP. Two minutes resting, and I am renewed and ready and quicker. If I walk up the hill, I am just as winded at the top as I was when I got off the bike. It is a little bit tricky starting back uphill, but it is very doable, and the rest and relief is soooo worth it.
I get off and walk before I get to the hill. Walking keeps the blood flowing to the muscles, without exerting them. I am then able to take the hill much easier and faster, but it doesnt make up for the time I spent recovering.

I do not like stopping. Call it a character flaw if you will.

Resting involves pedaling slower.
Also, I have found that the amount of effort required to climb a hill does not appear proportional to the speed increase. So, I tend to take hills easy. Spin in a high cadence and take my time. Otherwise, I could put forth a drastically increased effort level and gain all of 3 mph in my speed. Consequently, exhausting myself in the process.