Can't commute everyday :(

Azhar

Hello everyone,

I hope that you're all well.

I posted a couple months ago a topic (16.4miles? Are you nuts?) and got some wonderful and very informative advice on what I should do to prepare, etc etc to be able to commute to work. I gave myself a goal to commute three times a week and managed to only keep this up for two weeks before I went to doing Monday and Thursday's. I've been commuting twice a week for 5 weeks now but still can't manage to do it at least 4times a week.

I find it incredibly frustrating that I can't get to that point but I don't know if I'm maybe setting the goals a bit too high. I look after myself, in terms of food, when I'm in work reasonably well but once I've come home from work on the bike on Monday, for example, I am absolutely shattered to do anything else. I do the usual stretches etc but so very tired. So tired in fact that I can't get up the next morning to go on the bike and have to go by car.

Is there any tips out there to cycle a 32mile round trip at least 4times a week? There's gotta be. I love my cycling and have all the correct gear for all weathers it's just the tiredness after day one that I have to have a couple of days for recovery before I go again on my bike.

Any advice would be most appreciated.

Thanks

Azhar

thistle_

I've been forced to ride a 40 mile round trip every day this week due to car failure. Up until now I'd only managed 3 days a week (although with a load of more fun riding at the weekends and evenings).

The biggest problem I've had is motivation. If you can motivate yourself to get up early and enjoy the ride you're most of the way there. It's a lot easier on clear sunny mornings, less so on damp dark mornings like today (well, dark for this time of year).

Is there any way you could get the train or drive part way to reduce the distance?

Are you on a road bike or a mountain bike? If it's an MTB are there any off road routes you could try out?

Can you vary the route a bit, or take a detour on the way home to see/do something? Maybe go shopping for bike bits, meet up with someone after work for a quick ride?

I bought a tub of Lucozade recovery drink powder which was on offer at the supermarket. It tastes a bit crap but I've been less achy in the mornings after having some in the evenings when I get in. It might be whatever's in it, or it might be psychological but not hurting in the morning makes it easier to get out and go riding. As does a good night's sleep beforehand.

mouth

Mon AM: Ride
Mon PM: Other
Tues AM: Other
Tues PM: Ride

Etc

raymondo60

I think you're doing bloody well. The thing about commuting, is there's a day's work in between! It's easy to forget that and to underestimate the physical challenge of cycling AND working. Yeah I know that many would say 'MTFU' and they'd be right - for them! A full day's work can be very tiring physically and mentally - it is for me most days as I'm sure it is for many others. A rest day in between is understandable. I do tag on a few extra miles on my commute where I can - last 2 weeks I've done well on that - but frankly sir, if its 2 commutes a week for you at the moment, I'd say well done. If like me, you'll ride more when you feel like it.

CarlosDSanchez

Do you have a desk job or are you on your feet all day? Are you eating enough of the right food?

I do a 44 mile round trip 5 days a week. I built up to it over a 3 month period and the first week was very hard work, but after a month in it just became normal. I do eat a lot extra (not all of it particularly healthy) and I use a pretty light road bike as well. I tried doing it on a hybrid at the start and found it very hard going. Helps that I don't own a car so don't have a choice about riding. Also it's a country commute so it's pretty enjoyable, get to see a lot of wildlife you wouldn't see in the car.

rubertoe

I manage to do a 30 mile round trip 5 days a week, I am up before 6 every day, full days work and home around 6 every evening. Sometimes i don't wanna do it, but then i think do i really wanna sit on public transport and be robbed for the privilege, no i don't.

I don't drive so the bike and PT are my only options and i know which one i prefer motivated or not.

If you can only do 2 days a week so be it, maybe Mondays, Wednesdays and Fridays would be better therefore a bit of rest.

I don't buy into eating healthily etc, i'm not a professional sportsman just eat what you want and plenty of it, I do it cos I love it and it saves me a fortune (£50 a week) in travel.

Don't force it...

bails87

Yeah, don't force it, just do what you're comfortable with. Mondays, Wednesdays and Fridays should be doable. you get a days rest inbetween each ride. Do that for a while before building up, going from nothing to a longish commute everyday is going to be a bit of a surprise for your body!

piogau88

I don't drive so the bike and PT are my only options and i know which one i prefer motivated or not.

Azhar

thanks everyone for their advice. maybe i am setting the bar a bit too high. i do have a desk job so i am sat down all day. i suppose just the way back home has less hills than the commute to work but those hills on the way home are very steep. just building it up i support, like you all said. i hate how autumn is coming around so soon.

thanks again everyone.

redderekthelampshade

man up... get on the bike and ride it... or don't... its upto you, unfortunately no one can hold your hand, you either want to do it or you don't.

gsvbagpuss

Remind me what bike you're on? I ask because a friend and I do a very similar commute and he gets much more cumulatively tired (ie not the ride but the recovery of multiple consecutive days) on his hybrid than I do on my road bike.

You've done fantastically to get to 3 days a week in a few months so don't be down hearted! Dontworry about the Autumn either - the first 2 minutes are the worst but after that winter riding is just like summer riding - get theright layers/gloves etc and you'll be fine.

pdw

Just stick at it, and keep building it up slowly. I did 7 years of 5 miles each way plus a fair amount of longer weekend rides. Early last year I switched to 10 miles each way and although I could do it fairly comfortably, it probably took six months or so before I could do it without accumulating tiredness through the week.

My other suggestion would be to cycle more slowly. I naturally tend to push on when I'm cycling, such that I arrive out of breath and sweating. I find that if I make a conscious effort to cycle more gently then it makes quite a difference to how I feel afterwards, but surprisingly little difference to my overall speed.

Azhar

pdw wrote:

Just stick at it, and keep building it up slowly. I did 7 years of 5 miles each way plus a fair amount of longer weekend rides. Early last year I switched to 10 miles each way and although I could do it fairly comfortably, it probably took six months or so before I could do it without accumulating tiredness through the week.

My other suggestion would be to cycle more slowly. I naturally tend to push on when I'm cycling, such that I arrive out of breath and sweating. I find that if I make a conscious effort to cycle more gently then it makes quite a difference to how I feel afterwards, but surprisingly little difference to my overall speed.

I was honestly thinking about this yesterday that maybe I should slow down a little. I always target doing the 16mile commute in about an hour. There are a lot of hills that slow me down but I make the time up on the flats and ride as fast as I can downhill. I suppose if I take it easy it won't be too bad. I just felt like I wasn't making enou progress if I didn't do the commute in an hour.

By the way I'm on a road bike. A claud butler elite 2011. I've recently had a bike fitting that's made it all the more comfortable but just struggling to bike everyday and as mentioned I've got all the proper gear for a rainy/cold day.

redderekthelampshade

We all have days when we are tired and can't be bothered.. that's the discipline, getting up and getting on the bike.. after two mins you just dig in and get on with it..

As I've said previously, man up.. get on the bike and ride it..

CiB

I'd have thought doing Monday Wednesday Friday would be the best option giving you a day off every other day, then doing Monday Tuesday Thursday Friday so that you're not doing more than two successive days on the bike.

TBH it still sounds as though you see 16 miles as a colossal distance. You need to keep doing the miles and extending your distances so that you get to the point where 15 miles or so is just a warm up. it'll come, but you've got to work at it.

Koncordski

Ok I'll throw my 2p's worth into the hat. I do a 40 mile round trip 5 days a week but it took me 6 months to get up to that amount and I learnt a few things along the way.

Firstly always pack your gear the night before, if you have to get up in the morning and then look for your clothes and wallet etc to pack it will sap the desire to cycle.

Eat more, eat lots, eat all day. There's an asda near the office and on friday afternoons I go down there and buy multipacks of anything good like muller rice, cereal bars, breakfast cereal, bananas, nuts. Keep these in your desk and eat something every couple of hours. My biggest mistake was not increasing my calorie intake and it was killing my energy levels.

Look at the alternatives. I commute across london which would involve walk-train-tube-walk twice a day. It's horrid i hate it, i hate paying £200 a month to do it. Cycling is waaaay better, it just is.

Don't go flat out every day, if you feel good then go for it but give yourself a break on the return journey and just concentrate on turning the cranks. You don't need to overtake everyone everyday, you're faster than them, you know you are, enjoy a pootle every now and again.

Enjoy the fact that you're cycling, just because it's a commute doesn't mean you shouldn't stop to admire a beautiful sunset or a particularly good view. I'm lucky enough to go across the middle of richmond park and sometimes I will stop and just enjoy it for 5 minutes.

Keep going, it's worth it, don't give up.

BigLights

16 miles each way is a grand effort! I do less than that, but I found the trick was to eliminate all the other options, and I hate PT. At the beginning I was knackering myself by going all out, all the time. It's quite pleasant on a bike to just pootle along, too, when you're not in the mood. So it doesn't always have to be like a full blown gym session.

Azhar

hello koncordski./ thanks for sharing your experience. since i started this topic and read the experiences and advice of other people i think i was just trying to work out too hard. i would feel a tiny bit disheartened if i didnt do the 16 miles to work in about an hour or under. and because i dont have a gym membership (hardly went anyway) i try to do as hard as i can on the bike to also get my exercise in but then find i;ve just overdone it and knackered myself out that i cant even bike it in. got the motivation to do it just my fitness letting me down. there is a tescos across the road always stock up on the bananas, and porridge but it was jut going flat out that seems to be my downfall when im riding to work and home.

biglights - i've jst got to take it easy and keep reminding myself its not a full blown gym session. soetimes i do feel a bit of pressure to go faster when i'm in the city and i'm at the front of queue of cars that i dont want to hold them up too much. i'm just too considerate

CiB - I had a think of what you said and tbh it isnt the distance that bothers me but the fact that my body couldnt seem to cope with the commute. but i hear what you're saying and started mapping on mapmyride.com some real long distance bike rides (40m/50m rides for now) so that the 16miles commute is, as you say, is just a warm up.

thanks for your advice folks., very much appreciated. and if there is any question about motivation, i can see the petrol station from where i live and and see how much petrol is, which is really expensive (136.9). all the motivation i need to get on the bike

samsbike

I would not be so hard on yourself.

I started commuting this year, a similar distance to yours and it takes me on average 1.5 hours each way. Its incredibly frustrating not to be able to go faster but I am hoping it comes with time.

I currently have done about 2 days a week and will be increasing to 4 days a week in September (got summer holidays at the moment).

I am not clear at what keeps me going - it is hard and there are some days which are just awful and I can't be bothered. However, not that I no longer have a motorcycle its the cycle or train and I know which I prefer.

As someone posted on an earlier thread of mine, just enjoy it and there will be some days when just getting home is good enough.

StorckSpeed

I agree - don't be so hard on yourself.
I've been cycling quite a lot over the last 3 years, and have completed a few century rides in that time. I worked offshore and my job/lifestyle allowed me to spend as much time as I wanted cycling/training. I changed jobs this year and thought I could easily migrate to commuting with the bike, so set out with intentions of cycling 4 days a week.
I can't believe the difference having to ride twice a day makes, my legs were just knackered to begin with and I had to change my plans pretty sharpish. (I think it's also the heavy rucksack and heavier bike too, but remember that everyone's different, some people can just recover quickly).
I've now resorted to 3 times a week, 30 mile round trip on undulating roads. I also go on a club ride on a Sunday, then have Monday off, commute Tuesday/Wednesday, Thursday off and commute on Friday. My legs are still knackered after 3 weeks of this and I take every 4th Sunday off to recover.
Interestingly, I've reduced the miles I put in every week quite significantly this year, but have reduced my 10 mile TT time by over 40 seconds. Harder miles, harder training but improved power output I reckon.

bails87

It might also be worth slowing down a bit. It's amazing how easing off by what feels like 30-40% only adds a few minutes onto the commute. It then means that you're a lot fresher for the ride home, the next morning, the next evening, etc.

Captain_Tentacle

I can certainly appreciate the ups and downs of longish commutes, like a lot of the guys (and girls) on this forum I'm around the 40-45 mile round trip as well.

The main points I've learnt are:

a) Get dressed for riding before you look out the window - this makes a huge difference to the "shall I or shan't I cycle today" question, admittedly if when you do look out the window dustbins and cats are flying past it's maybe not the wisest move to ride in that!

b) Putting some sort of sports drink into the water bottle also gives you a bit of a boost and seems to help the sore leg syndrome that you get the following day. What I found works best for me is to have a fruit and bran smoothie about 30 mins before setting off with a coffee, then just a 1/2 recommended portion of the energy / electrolyte mix (too sweet for me otherwise and seems to dry my mouth out!).

c) Like everyone has said, it takes time to build up to it. Obviously the physical side of things need to develop but you need to also get chance to get the feel of how far or much you can push yourself. Some days it feels like you're flying, others just turning over at a decent cadence is a huge struggle. One trick I found is that on the slug days, give yourself a bit of a treat - maybe a cookie or pizza something good and filthy!

Last but not least, the best advice I can offer is to stick with it - it's not always nice, some days you'll wonder why you signed up for this nonsense. But when you sit down on an evening after seeing all the awesome new stuff that gets missed when you're trotting along at car speeds with the post ride endorphins pumping about you'll maybe think it's well worthwhile

Keep it up, you're doing a cracking job!

matt@theforce

Don't be too hard on yourself, just take your time, ride a little slower and you'll soon be able to add an extra day on.

I had a a short change of working circumstances earlier this year and didn't commute as much as I did, I jumped straight back into it and ended up damaging my Calf & Achilies Tendon, I've now been a further 5 weeks off the bike & only just getting going again, don't push yourself too much or you'll undo your hard work upto now.

Matthew

craker

If tiredness is the issue then you're not getting your food right. Eat some breakfast before you go and have something as soon as you finish. Keep yourself hydrated throughout the day (and make sure there's water on the bike). For the journey home eat something non-fatty an hour before you leave and get some food and drink down as soon as you get home.
Last week I returned from my hols to my 30 mile (2 x 15) hilly commute. I crawled back on day 2 and raided the children's sweet box (in front of them at tea time - Mrs was none too pleased). Day 3 I shortened my ride to 20 miles which I find easy by comparison - I suppose it's all about what you get used to?

CiB

I'm glad food's been mentioned.

OP what do you eat? A good breakfast is a core requirement, Weetabix is good, or porridge. Porridge is good either cooked or just done as a cereal with milk & sugar if you like. It's only muesli without the wildlife & unnecessary additions after all, for about a quarter of the price. A bowlful of porridge & milk will still be releasing its energy when you're slaving away at your desk at work.

Avoid cereals that are effectively sugar coated air. You want something with a bit of body.

Azhar

CiB wrote:

I'm glad food's been mentioned.

OP what do you eat? A good breakfast is a core requirement, Weetabix is good, or porridge. Porridge is good either cooked or just done as a cereal with milk & sugar if you like. It's only muesli without the wildlife & unnecessary additions after all, for about a quarter of the price. A bowlful of porridge & milk will still be releasing its energy when you're slaving away at your desk at work.

Avoid cereals that are effectively sugar coated air. You want something with a bit of body.

Well in the morning I'll have a small bowl of porridge with honey. And just a big glass of water and on my way. Once in work i'll have a pint of milk and a couple of bananas. Lunch time I'll have some more bananas and a couple of jam sandwiches and then afternoon break just a cup of coffee and then on my way home on the bike.

Tbh I'm not really clued up on nutrition side of things i.e what foods are mot effective for cycling, I just try to curb the hunger and make sure I'm not starving when I'm riding home. I don't know if the foods I've mentioned is doing me any good. When I've done my research I've seen that porridge, bananas and jam sandwiches helps best so I always tr and eat them as much as I can.

bails87

I'd say you need to eat more, and more variety tbh.

slowbike

Azhar wrote:

CiB wrote:

I'm glad food's been mentioned.

OP what do you eat? A good breakfast is a core requirement, Weetabix is good, or porridge. Porridge is good either cooked or just done as a cereal with milk & sugar if you like. It's only muesli without the wildlife & unnecessary additions after all, for about a quarter of the price. A bowlful of porridge & milk will still be releasing its energy when you're slaving away at your desk at work.

Avoid cereals that are effectively sugar coated air. You want something with a bit of body.

Well in the morning I'll have a small bowl of porridge with honey. And just a big glass of water and on my way. Once in work i'll have a pint of milk and a couple of bananas. Lunch time I'll have some more bananas and a couple of jam sandwiches and then afternoon break just a cup of coffee and then on my way home on the bike.

Tbh I'm not really clued up on nutrition side of things i.e what foods are mot effective for cycling, I just try to curb the hunger and make sure I'm not starving when I'm riding home. I don't know if the foods I've mentioned is doing me any good. When I've done my research I've seen that porridge, bananas and jam sandwiches helps best so I always tr and eat them as much as I can.

Mine is a shorter commute - only 11 miles each way - I've yet to manage 5 days of riding - normally because I have other commitments that necessitate the use of faster transport to get there in time! - I have managed 3 and 4 days on the trot though.

A lot of it is motivation - but if you're feeling knackered then motivation often goes out the window - then you need other goals to get that motivation back ...

Food -
Breakfast: I eat a slightly larger normal breakfast and have a cup of tea too - caffeine helps me wake up!
During the day: Normal food & coffee/tea
About 1hr before home: A cereal bar and a big glass of water/squash*
On the way home: I have "emergency" energy sweets - if I'm a bit knackered I'll pop one or if I want to put a good time on a strava segment then I'll pop one 5 mins before the segment ... It probably doesn't make any significant physical difference - but the mental stimulus is there!
Dinner: a larger than normal portion - and I feel like I deserve afters too!
*dehydration is a significant problem for sports - a little bit can have a major impact on your performance - if you feel thirsty it's too late!

Effort Level -
You cannot sustain full power day in day out - I made the mistake last year of aiming to up my average speed every time - I made small gains - but nothing compared to what I've somehow achieved this year. This year has been looking at segments and targeting one or two per ride if I feel good - otherwise I've just concentrated on turning the cranks and ensuring I don't drop below a low average speed (which is my average speed for last year!)

Also, I've been aiming to ride easy for the last 1/2 mile of each ride - easing the legs slowly rather than race up and stop - a) it helps you to cool down more quickly and b) I believe it's something to do with dissipating lactate acid in the muscles ..

I also find it helps to think about something other than the ride whilst riding ...

dave2041

Can you get a train part of the way? I did 8 miles each way for about 4 months before taking the plunge and commuting the whole way... since april now i've commuted 32 miles a day 5 days a week and love it. But in September this would have seemed impossible... It's about small steps. The 3 times a week thing didn't work for me. I just gradually (over the months) increased my distance

chris_bass

i'd suggest leaving as much as you can at work and get the rest ready the night before, if you make lunch or anything do that the night before too. Make sure you eat enough throughout the day and ion the evenings and you'll be good to go

but when starting out i wouldnt do it more than you are comfortable with or you'll end up resenting it, if you enjoy iot you are much more likely to do it!

mpdouglas

No one else has asked, so I will - what's your pedalling technique? Are you grinding the commute out in a high gear and killing your leg muscles? Or are you using the more efficient technique of maintaining a cadence of around 90rpm? When I got seriously into cycling this year, I wasn't at all focused on cadence and used to do the hardman thing of being in as big a gear as possible. Road cycling friends explained the error of my ways and I bought a bike computer with a cadence sensor, and started focusing on holding 90rpm. I found I could go much further for less effort. I now almost don't need the computer - my legs naturally find 90rpm and I hop around the gears constantly depending on incline, headwind etc. Six months ago, I could only manage 2 days a week of a 33 mile round trip into Central London. Now I can do 5 days with relative ease. I ask my question because I see lots of people on my daily commute pedalling at a really low cadence.