Suffer Tiredness Day After Commute

[Rob1175]

I've recently started commuting to work once a week. I'm quite fit (do triathlon) & regularly road cycle for up to two hours or mountain bike for three hours.

The commute is a flat 21 miles and takes about 1hr 20mins & isn't too taxing. My problem is in the evening & during the next day I suffer from extreme tiredness. I eat quite well and have a protein shake after the morning ride, but the tiredness is preventing me from doing it more often, I'm currently sticking to Fridays.

Does anyone else suffer this & what can be done about it?

 

[fossyant]

You won't be used to it. Thats a common issue. The more you do it, the better your recovery. So long as you are eating properly you'll get there. Commuting is also a lot of stop start with traffic, and this takes a toll if not used to it.

 

[ianrauk]

Yup, just need to eat well and get your body used to the distance.
21 miles each way is a fair old wack in a day, especially if you have only just started commuting that distance.
You do need to make sure you get a good nights sleep too. Forgo any caffeine a couple of hours before going to bed which may keep you wired. Go to bed a little earlier then you usually do. Eat a very good brekkie before you leave. Before you leave work. eat a banana or a bag of nuts.

 

[BSRU]

Remember to keep hydrated as well.

 

[MichaelO]

I've recently started commuting to work once a week. I'm quite fit (do triathlon) & regularly road cycle for up to two hours or mountain bike for three hours.

The commute is a flat 21 miles and takes about 1hr 20mins & isn't too taxing. My problem is in the evening & during the next day I suffer from extreme tiredness. I eat quite well and have a protein shake after the morning ride, but the tiredness is preventing me from doing it more often, I'm currently sticking to Fridays.

Does anyone else suffer this & what can be done about it?

I started commuting a similar distance last July and also suffered with being shattered in the evenings & during the following day. I was doing the 20mile commute 2-3 times a week, and I noticed a marked improvement after a few weeks. And I'm far less fit than you sound!!

I still only cycle into work 2-3 times a week – I did have a plan to increase up to the full week, but work & social commitments seem to leave me with a couple of days a week where I have to get the train. I did do 3 days in a row a month back, and the tiredness returned on day 3/4!

Eating & sleeping well are definitely key!

 

[MickeyBlueEyes]

I think your tiredness may not be because of the commute but as this is the new thing it seems that way to you. You sound like your active with your tri's etc so I don't think the ride alone is making you tired.

+1 for going to bed a little earlier, a good breakfast and do it more often.

 

[Rob1175]

Thanks all, good advice regarding get used to it. I wondered if it could be to do with doing the ride twice in a day with a long break between, and the impact that has on muscle recovery, compared, say to doing one 42 mile ride

 

[MickeyBlueEyes]

I wondered if it could be to do with doing the ride twice in a day with a long break between, and the impact that has on muscle recovery, compared, say to doing one 42 mile ride

It shouldnt do. I sometimes ride 43 miles into work, the rest I get before riding the 43 back come home time feels about right. I would think you would be fresher doing 2 x 21 Vs 1 x 42.

 

[HLaB]

Thanks all, good advice regarding get used to it. I wondered if it could be to do with doing the ride twice in a day with a long break between, and the impact that has on muscle recovery, compared, say to doing one 42 mile ride

Not IME with multiple rides your body refreshes (musles can repair etc), you rehydrate, eat etc. Are you doing a specifially hard job through the day this may restrict this but I dont it would make things worse.

 

[ianrauk]

Thanks all, good advice regarding get used to it. I wondered if it could be to do with doing the ride twice in a day with a long break between, and the impact that has on muscle recovery, compared, say to doing one 42 mile ride

A lot of us on here do the same distance and more, 5 days a week.
It really is a case of building up to it, getting your body used to the work.

 

[Rob1175]

Damn it, no quick fixes then. Sat at a desk during the day so can't blame that

 

[Kies]

I do 22 each way. Started last year with once a week and it shattered me.
Gradually built it up to Mon, Wed & Fridays if weather and work destinations tie up.

 

[Shut Up Legs]

A lot of us on here do the same distance and more, 5 days a week.
It really is a case of building up to it, getting your body used to the work.

Agreed, it takes time. Also ensure you

• eat well;
• get enough sleep each night; and
• limit anything that will degrade your performance (e.g. alchohol, over-processed fatty foods, etc.).

When I switched from a 5 to 19 mile (1-way) commute, I also got more tired than usual, but after about 6 months it felt normal again.

 

[Frood42]

I now do 44miles a day, 5 days a week, with a rest at the weekend or a long but slow ride on the Saturday with a very lazy Sunday.

I started off 10 miles a day, 5 days a week
Then 20 miles a day, 5 days a week
Now 44 miles a day, 5 days a week

You just need some time to build up to it, your body will adapt and become more efficient at it.
I am not and was not a very fit person, but I started slowly and can now do 200+ miles a week, and my fitness is improving.

My typical route only has ~800ft of ascent, but I picked a route with some hills (or small bumps for the folks up in Yorkshire), I found it a challenge at first but it has brought my fitness levels up much quicker that just going over the flat did.

With you being a triathlete it will hopefully be easier for you

 

[Alien8]

I've recently started commuting to work once a week.

and

I'm quite fit (do triathlon) & regularly road cycle for up to two hours or mountain bike for three hours.

and

The commute is a flat 21 miles and takes about 1hr 20mins & isn't too taxing.

and

My problem is in the evening & during the next day I suffer from extreme tiredness.

I don't think it's the commute that is doing this.