Long-term fatigue

[MattL]

Hello,

I've been cycling regularly since about March. My general fitness has always been poor due to weight and lack of exercise.

Over the last couple of weeks my legs have been quite tired, as has the rest of me. I've not been out of breath, just tired even after a week's rest.

I'm reluctant to stop cycling as I'm starting to really lose some of the weight.

Is there anything I ought to consider before taking a longer break? Vitamin/mineral deficiency? Not enough sleep? Cycle shorter trips?

Physio could be a possibility if it might help.

Thanks.

 

[WychwoodTrev]

What sort of av speeds do you do or are you pushing yourself on all rides ? As if you ride as hard as you can all the time your body wont recover you need to do a slow recovery ride and I mean slow about 50_60% plus you do need a rest day and good quality sleep. Also remember to warm down at the end of a ride take it east for the last mile and do some stretches at the end of a ride. I hope this helps good luck and keep up the good work on the weight loss.

 

[ColinJ]

You might be suffering from some sort of bug.

A couple of times over the past few years I've had one that's a bit like having a cold but without the runny nose or congested chest. I felt wiped out, but never developed the usual symptoms. After 10 days or so, I started to feel better.

 

[Angelfishsolo]

Hello,

I've been cycling regularly since about March. My general fitness has always been poor due to weight and lack of exercise.

Over the last couple of weeks my legs have been quite tired, as has the rest of me. I've not been out of breath, just tired even after a week's rest.

I'm reluctant to stop cycling as I'm starting to really lose some of the weight.

Is there anything I ought to consider before taking a longer break? Vitamin/mineral deficiency? Not enough sleep? Cycle shorter trips?

Physio could be a possibility if it might help.

Thanks.

Ask your GP to run a full blood test for you. It "could" indicate something serious. Then again it could just need to take a break for a while. Even top flight athletes do this

 

[JonnyBlade]

Hello,

I've been cycling regularly since about March. My general fitness has always been poor due to weight and lack of exercise.

Over the last couple of weeks my legs have been quite tired, as has the rest of me. I've not been out of breath, just tired even after a week's rest.

I'm reluctant to stop cycling as I'm starting to really lose some of the weight.

Is there anything I ought to consider before taking a longer break? Vitamin/mineral deficiency? Not enough sleep? Cycle shorter trips?

Physio could be a possibility if it might help.

Thanks.

Sounds like a diet question? I presume you are eating the right foods?

 

[MattL]

Thanks for the replies!

I do generally ride quite hard. A good day (in generally favourable conditions) will see me ride from Sevenoaks to Maidstone (20 miles) in around 1:40, around the 11-12mph mark. This sounds quite slow but it's through the North Downs, which is quite hilly and has very little flat sections. On the plus side, it's these hills which got me into enough shape to do London to Brighton and London to Southend this year -- no walking!

With regard to stretching, that's probably something I need to do more of when finishing. I've had some funny tinglings in my back at night, which a physio has helped to put right and has impressed the importance of stretching more.

My diet is a good one. The missus has just started WeightWatchers so all the meals are to a pointed value. Even before then it's home-cooked stuff. We rarely have takeaways. I'm quite savvy when it comes to balance. On days when I'm riding I'll have a good-sized bowl of porridge for a morning ride or for the ride from work, have rice or pasta (75-100g pre-cooked) along with snacks of fruit. I don't often have anything with processed sugar, like sweets or chocolate.

I don't feel ill, sure I'm tired but maybe it's a bit like a footballer when the season's finished. They're trained athletes but they're only human. They need rest as much as anyone else. Perhaps riding "little and often" and easing off the pace a little as see how it goes.

Does anyone have any guides on portion sizes for food when exercising? If there's a way to calculate energy required so I can work out if I'm not eating enough carbs for example then that would be a great help.

 

[Angelfishsolo]

Thanks for the replies!

I do generally ride quite hard. A good day (in generally favourable conditions) will see me ride from Sevenoaks to Maidstone (20 miles) in around 1:40, around the 11-12mph mark. This sounds quite slow but it's through the North Downs, which is quite hilly and has very little flat sections. On the plus side, it's these hills which got me into enough shape to do London to Brighton and London to Southend this year -- no walking!

With regard to stretching, that's probably something I need to do more of when finishing. I've had some funny tinglings in my back at night, which a physio has helped to put right and has impressed the importance of stretching more.

My diet is a good one. The missus has just started WeightWatchers so all the meals are to a pointed value. Even before then it's home-cooked stuff. We rarely have takeaways. I'm quite savvy when it comes to balance. On days when I'm riding I'll have a good-sized bowl of porridge for a morning ride or for the ride from work, have rice or pasta (75-100g pre-cooked) along with snacks of fruit. I don't often have anything with processed sugar, like sweets or chocolate.

I don't feel ill, sure I'm tired but maybe it's a bit like a footballer when the season's finished. They're trained athletes but they're only human. They need rest as much as anyone else. Perhaps riding "little and often" and easing off the pace a little as see how it goes.

Does anyone have any guides on portion sizes for food when exercising? If there's a way to calculate energy required so I can work out if I'm not eating enough carbs for example then that would be a great help.

I'm not sure a weight watchers diet is what you need. You are burning far more calories than a sedate person and so need a greater calorific input. Eat until you are full.

 

[MattL]

Eat until you are full.

That's how I got in this mess!

I think I need to research calorie intakes along with balance of proteins, sugars etc. for my exertion and try to see if there's a shortfall I need to make up.

 

[Angelfishsolo]

That's how I got in this mess!

I think I need to research calorie intakes along with balance of proteins, sugars etc. for my exertion and try to see if there's a shortfall I need to make up.

What mess? The tiredness or the weight. If the latter then remember you are burning far more calories now.

 

[MattL]

What mess? The tiredness or the weight. If the latter then remember you are burning far more calories now.

Yes, true but I shouldn't feel so tired. I know it's not easy and I'm bound to feel a bit worn after a while but if (for example) I need 3000 calories and I'm only consuming 1500 then that's too much to expect my body to take from the reserves. I'd be better off having 2250-2500 and do it gradually to avoid feeling so drained.

 

[Angelfishsolo]

Yes, true but I shouldn't feel so tired. I know it's not easy and I'm bound to feel a bit worn after a while but if (for example) I need 3000 calories and I'm only consuming 1500 then that's too much to expect my body to take from the reserves. I'd be better off having 2250-2500 and do it gradually to avoid feeling so drained.

Look at the type of food as well as the calorific intake. A balanced diet is important. (Says the person who lives on carbs and protein )

 

[lulubel]

I agree about the Weight Watchers meals. They're diet food, designed to make people lose weight on a program, not necessarily to provide you with a good range of nutrients.

If you want to see how many calories you are actually consuming, and how many you're expending, there are calorie counters online that will do this for you. I'll give you a link to the site I use. There's a charge for full membership, but you can sign up for 24 hours for free and play around with the numbers and find out exactly where you are with regards to calories, protein/carb/fat balance, etc . (I don't get anything for sending you there, by the way.)

Weight Loss Resources

 

[noelmg]

Yes, true but I shouldn't feel so tired. I know it's not easy and I'm bound to feel a bit worn after a while but if (for example) I need 3000 calories and I'm only consuming 1500 then that's too much to expect my body to take from the reserves. I'd be better off having 2250-2500 and do it gradually to avoid feeling so drained.

I had exactly the same as you. Some weeks fine, others I'd be unable to climb the stairs when I got home.

Doctors did a full set of bloods and concluded that I suffer from Chronic Fatigue Syndrome. Unfortunately there is no cure, only to 'manage it' (i.e. don't do too much), but I want to be on my bike!

I have started doing 1 day a week, hoping to up it to 2 days again soon.

Get checked out for CFS, its a right PITA but at least I know what it is now.

 

[Arsen Gere]

One other thing to consider is lack of salt. A lot of the diet stuff is stripped of it. If you are weight concious you probably don't eat salt laiden crap.
If you are starting to get fitter and you are starting to sweat a lot then you could be a bit low. It does not normally happen if you are sedantary.
Try a bag of salt and vinegar crisps and see if you feel better. Most doctors don't suspect this because normally our diets have sufficient salt.

 

[Banjo]

When you felt ok did you ride everyday? Taking a couple of rest days off the bike is important as well.