Ok, I'll keep it brief.. I've been riding my bike as much as I can (typically 2-3 times per week after work) on a route out of town that's about 30 miles (I'm still a newbie here...). At first it was tough to keep a decent pace (which is expected) but I got better.. Last week I had a schedule change at work so I've been cross training, and I hopped back on this week but things have been WAY harder lately..

Which of these factors do you guys/ladies think would influence my riding difficulties the most?

1. It seems to be easiest to ride with a tire pressure around 80psi. Any higher or lower and I feel like I'm dogging it.
2. Upon further inspection, I've realized that one rear brake pad is rubbing on the rim a little.. Not much, it still spins freely, but a little.
3. I've recently added two brackets and two full water bottles to my frame (ever since a bad dehydration experience out in the country).
4. Is it all in my head? Do I just need to be more consistent with my workouts?

I'm not racing by any means, just keeping my pace ideally around 19mph average and keeping the weight off.. But this has been disheartening.


Thanks!

Has your diet or sleep changed recently?

I was too distracted by your signature to answer

How long had it been since you ridden due to your schedule change? I find that even if I'm doing other exercises, there is no substitute for time in the saddle. I'm always slower after a break off the bike.

Change your routes up, and change your workouts. Add some hill repeats or intervals. Doing the same thing over and over gets old, and doesn't lead to much improvement after a certain point.

Well yes, actually... The reason I've been cross training and I haven't been able to ride the bike is because I've had to work from 7pm to 7am.. And I have a hard time sleeping during the day, so I've been perpetually tired lately. You think that's what's up?

About a week, but I've been running a little (gasp!) and some weight training.


There aren't any hills around here. I'm currently in south EASTERN Wisconsin.. just rolling, undulating hills. Not to mention that I've only been at this for a little over a month on this route.



Thanks, the sig is with me on every forum I'm a part of.

Hmm, perpetually fatigued from lack of sleep, or added drag from slight brake rub and new bottles? Try to get some rest and see if you feel better on your rides.

Here's your problem.

Will do. It's just frustrating for now, ya know?


Really? Well one is going to have to stay for sure, but you think two water bottles, maybe 5 pounds of water (maybe?) will make the difference? I'm on mostly level ground.

Get more REST.

Hmm. Different topic than what I first thought.

Get more sleep. Ride hard on your rides. It's in you to do it. On your days "off" go for a light ride with some sprints. Nothing heavy.

Get more sleep. Clown won't eat you.

You may have overtrained in your cross-training.

As long as there's no over crossing, just overetraining.

I'm taking this week off to allow some tattoos to heal, and it is driving me nuts passing my unridden bikes in the garage each night. I feel better as the wear-down factor was evident.

Sounds like over training. why would you aim for 19mph? Ignor speed and concentrate on effort, dont ride flat out everywhere or you will end up slower thanyou were...

Definitely sounds like a lack of rest is to blame. However, remember that good cycling form is a finicky thing. You can be doing the same training at the same intensity, feel great, and one day it just leaves you. It's one of those ebb and flow type things. The more you ride the more you'll recognize when you're coming into form (for whatever reason) and when you're going out of it. Just stick with it and stay patient. If it wasn't for the bad days we wouldn't be able to appreciate the good ones.

that's what she said

Dehydration kills me the most. I make sure I down several glasses of water in the hours leading up to my ride. If I have to pee right before I leave, and it's clear, then I know I'm hydrated.

You also need to take a few days off now and again. A whole week off with nothing but an easy ride is fine. You won't destroy your fitness in one week unless you're at a pretty high level.

I said the same thing, out loud, at work when I saw this thread.

Well said

facetious

Main Entry: fa·ce·tious
Pronunciation: \fə-ˈsē-shəs\
Function: adjective
Etymology: Middle French facetieux, from facetie jest, from Latin facetia
Date: 1599

1 : joking or jesting often inappropriately : waggish <just being facetious>
2 : meant to be humorous or funny : not serious <a facetious remark> synonyms see witty

— fa·ce·tious·ly adverb
— fa·ce·tious·ness noun

2 the water bottles isn't the problem, get some rest, change your route, and distance.

Could be the heat. Some people are really effected by the heat, while others don't seem to mind as much. In Knoxville, it's been, on average, six degrees hotter than normal.

From - https://www.brianmac.co.uk/environ.htm


Temperature

The ability to perform vigorous exercise for long periods is limited by hyperthermia (over heating) and loss of water and salt in sweating. Athletes should know the hazards of vigorous exercise in hot, humid conditions and should be able to recognise the early warning symptoms that precede heat injury.

The circulatory system functions first to deliver nutrients to the working tissues and remove the waste products; and secondly to regulate the transfer of heat from active muscles to the body surface.

It is because of this added demand on blood flow that body temperature regulation, and circulatory capacity, are significantly influenced by the environmental temperature and humidity.

When performing in warm, humid conditions the circulation cannot both supply nutrients to muscle and regulate body temperature to the complete satisfaction of the body. As a result, the athlete's performance is impaired, and overheating becomes a serious problem.


Low levels of dehydration can influence performance and it is claimed that a loss of 2% bodyweight (1kg for a 50k athlete) can reduce performance by 10 to 20% (a 120 seconds 800 metres reduced to 132 to 144 seconds).

Two factors influencing early fatigue and impaired performance in all types of sports are the depletion of the body's levels of carbohydrate and fluids. Athletes should consider the use of sports drinks to replace these.

HEAT STROKE is one of the few potentially lethal complications of sport in a healthy individual.

Besides the fact that it's a new thing for your body to get used to, I'm guessing it's the fatigue from shift change. That, and I also think it' due to inexperience with pacing while riding.

Get more rest, and slow down a bit on the ride.