Training & Nutrition - Help-I'm Getting Slower

I am a clyde that has been riding regularly since May. I have lost about 20 lbs. However, for the past few weeks, I have been getting slower and I do not feel good on my bike. I took a few weeks off, but it hasn't helped. There has been no change in my diet. I do not know what is going on.

Has anyone had a similar experience? Any suggestions would be appreciated.

I am a clyde that has been riding regularly since May. I have lost about 20 lbs. However, for the past few weeks, I have been getting slower and I do not feel good on my bike. I took a few weeks off, but it hasn't helped. There has been no change in my diet. I do not know what is going on.

Has anyone had a similar experience? Any suggestions would be appreciated.

there are so many factors which affect 'performance', that's itz really difficult to narrow down to where improvements can be effected - when there's plenty of info.
Given that you've not spent any kybd time on fully describing yourself, your current and past status (health and conditioning, nutritioning) and the environment you are in - you really can;t expect ANY real sugestions.
The body, even though a bio-machine, is not machine-like because of complexity. Itz not uncommon, and is in deed very common, to expect 'plateaus' and down periods.
We've ALL (my guess) had similar experiences.
want suggestions? do some kybd mileage to give better info.

what's kybd?

there are so many factors which affect 'performance', that's itz really difficult to narrow down to where improvements can be effected - when there's plenty of info.
Given that you've not spent any kybd time on fully describing yourself, your current and past status (health and conditioning, nutritioning) and the environment you are in - you really can;t expect ANY real sugestions.
The body, even though a bio-machine, is not machine-like because of complexity. Itz not uncommon, and is in deed very common, to expect 'plateaus' and down periods.
We've ALL (my guess) had similar experiences.
want suggestions? do some kybd mileage to give better info.

Pardon my ignorance, what is kybd?

I have returned to riding this year after a 10 year absence. I am overweight, and in ok condition, but getting better. I ride about 250 miles a month, given I travel for work and go 4-5 days with out riding twice a month. I averaged about 12.6 mph, but in the last few weeks am in the 10.5-11.5 range. My nutrition is not good, but I have made some efforts to improve. However, it hasn't changed negatively in the past few months. I live in Michigan and ride between 20-40 miles when I ride. The past few weeks, going 10 has been an effort. I am having the same issue when I ride my trainer. I don't find it boring, but it is getting more difficult to ride 20 miles on the trainer.

harden up and ride harder. end of story. case closed.

Check the wheels and pads to see if they rub anything, THEN GO ADD AIR.

You probably have a slow leak/low pressure.

Somebody at the ag experiment station let an A. Hitler and a Mr. Goebbels in the lab by mistake and they bred the last three years stickerweed crops here, that's why I guess that.

How do you feel apart from getting "slower?" Do your legs, or anything else, hurt more?

Pardon my ignorance, what is kybd?

I have returned to riding this year after a 10 year absence. I am overweight, and in ok condition, but getting better. I ride about 250 miles a month, given I travel for work and go 4-5 days with out riding twice a month. I averaged about 12.6 mph, but in the last few weeks am in the 10.5-11.5 range. My nutrition is not good, but I have made some efforts to improve. However, it hasn't changed negatively in the past few months. I live in Michigan and ride between 20-40 miles when I ride. The past few weeks, going 10 has been an effort. I am having the same issue when I ride my trainer. I don't find it boring, but it is getting more difficult to ride 20 miles on the trainer.

Kybd = keyboard
spend more time typing and less expecting respnoses from no info given - as in, give as much info as you feel comfortable with. Others will then 'help' with their opinions.
not tryin to be an ******* here, just passin on the reality of any 'forum'

you'll have to rule out illnesses or health conditions...

still a bit thin on info, but more to consider for your Qs...
the purpose of your riding - to lose weight? to have fun? some of both?

I Understand the 'travel' part of occupation, I was bound by that for almost 25 years... I used to travel with my bike (back when air travel with a bike wasn't but $25 more and for a United Premier member they often overlooked the extra baggage).
anyway, being off the bike is one thing, not having any other form of exercise is another. Some trips I just made it a point to get hotels with stationary bikes so I could spin for an hour or so.
Hopefully you are doing something regular when you travel, to compensate.
Being off the bike for a week will have considerable affect on riding form. Weather getting ****tier makes ridin more of a chore (or not, dependez on your attitude)

Sounds like you have a cycle computer (but does it have cadence?) AND I recommend a Heart Rate Monitor (HRM). Learning to understand what an HRM is telling you about yourself will help a bunch .Combined, they go a long way to giving you a lot of info about yourself.
Especially the HRM.
The continuing process of Losing some significant weight, means you'll likely feel 'weaker' while thats going on. The object, of course, is to use more Kcals than you take in. Loosing a Lb a week is not gonna be an issue, but any amount more than that will take a hit on your stamina.
Personally I lost 45 lbs in 7 weeks (205 lbs to 160) during my re-entry into cycling after being completely off the pedalbike for almost 7 yrs ('OCT'97 to OCT 04, burned out on racing and ridin the bike). I was totally toasted from about week 4 of weight loss until about 10 weeks after than... But I had to do it that way, I'm terrible on long, protracted programs...

1. Try to be as steady as possible with some solid exercise when not riding - otherwise take a day off, every 4 days or so, to allow some recovery.
2. Riding a bike at about 12 mph for a 200 lbs guy uses about 28-32 Kcals per mile - very rough, but close enough. Do something cardio equivalent when you can;t ride.
3. Stay with it, get more saddle time, you'll break out of the rut - it'll happen. With winter comin your way, it'll be a long time off if you can't get regular on a trainer or other stationary device.
4. AN increase in the percent of complex carbos and protein in your diet, helps 'soften' some of the hit of large caloric deficits. BUT, real important to up the water intake during that period to safe guard any possible injury to the kidneys. Stay away from softdrink consumption - best to be rid of that poison anyway, especially diet drinks... Kill the fried foods. eat more veggies - get a good nutrition diet goin. The older you get, the less your body will tolerate the crap.
5. Don;t force yourself to ride, do something else rather than burn out on cycling (burn-out on racing, my reason for my long hiatus...) But don;t be a ***** either... there is balance to be found.
6. Don;t deprive yourself too much, but do 'earn' your indulgences. If you decide to have a pizza and beer, earn it and don;t overdo it. Then make sure you reward yourself with more healthy stuff for some days after that.
No new secrets here. The hard part is the doing.
Eat healthy, drop the weight, drink water, get good sleep (and a few other important activities... :) ) and you'll be doin 15+ avg before you know it. :thumb:

Has the outdoor temperature dropped significantly? You mention riding a trainer and living in Michigan, so I'd imagine yes. For most people, they find that they just ride slower in the winter. period. There are various reasons; some having to do with the environment where you live (possibly windier in the winter, etc); some having to do with needing to wear more gear which restricts your movement somewhat; and some having just to do with your own physiology. If this is your first winter cycling since you started in May, you may find that happening.

It's also possible the trainer is causing you to tire out your legs faster since you're not used to that kind of workout, and you're just sore on the road.

Thanks for all the assistance. I suspect that it is a combination of the colder weather and the weight loss. I haven't been sore or in pain, just feel "blah" when riding. (Probably is the thought of winter coming) I will pick up a HRM and watch my diet better and make sure I am properly hydrated. I will also double check my tire pressure. (I have had difficulty getting accurate readings with the presta valves) I did not consider the difference in my use of the trainer and riding on the road would have on my legs.

Thanks again.

I'm not sure where you live, but it is possible that the slowdown is caused by the colder weather. I find it much harder to push in the cold. Could just be me though.

I have been getting slower Slower than what?

Of course, if you don't feel "well' - then don't ride. But my experience suggests you don't know how to evaluate yourself - so any comments about your "slowness" or performance of any kind is just guessing.

Since your goal, weight loss, is being realized, give yourself some credit and try not to stress about your speed when riding. Keep your eye on the "long-term" and if you want to get into higher fitenss levels -then search out bike clubs and or coaching articles.

Right now, no one knows how you are doing.

I agree on the "getting colder=getting slower." In the morning I am considerably slower than the afternoon; when the temperature is higher. Unfortunately, it just a fact of winter. The good news is, if you ride all winter, in the spring you will notice a big jump from the previous year.

As a note, I am considerably warmer than last year. Meaning I am wearing less to keep the same percieved warmth in the same ambient temperature. I have to believe that improved circulation is keeping me warmer over all. The effect? It is less difficult to keep riding in the cold.

The moral, keep riding!