Dealing with nagging issues...

I'm trying to get some mojo back and keep dealing with nagging issue. Last summer it was a shoulder injury from a crash. I only rode a few rides before the winter months came and felt horrible, dejected, and totally not into biking.

The winter was really mild. No excuse not to have gone out or ridden inside to build up fitness for spring riding. I just didn't have any desire, mojo, and needed a kick in the pants.

So fast forward to the early-spring and I went hiking (kick in the pants) with Catrin and ended up with slight leg muscle strain that took nearly a week to feel better. When I did throw a leg over the bike the leg cramped and wouldnt allow me full extension so I bagged it after three miles.

Feeling better, decided to get some yard work done, ended up not being able to bend over to tie my shoes the next morning with low back issue.... Injury I've fought since college. No riding with DH on the new shop ride.

Back still is not 100%, but tooks meds and slathered my back in freeze out, then headed out for the next shop ride. Totally blew up after a few miles and limped back to the shop feeling demoralized.

The next day I was thinking... Isn't all fitness? Did I not ate properly before the ride? Stress from this being my first road ride out with cars? Ride route more hilly then I'm used to? I've also noticed allergys or something like it... For the past several weeks I've had a constant stuffy/clogged nose and head, which taking Suttafed seems to help a little... but I started asking how long has this been going on and if I'm not breathing proper, it may at least be a part of this whole thing.

I've known that I don't recover from exertion, like a hill, as quickly so something like hill repeats well as I don't have time to recover. This sounds like fitness to me, but I have to ride to build fitness.

Sorry so long winded. Just venting my frustration as I want to ride. I want to continue along in my weight loss goals. I want to get back to where I was and being able to ride 20+ miles without feeling like I would fall over.

Shannon

Do you have a regular fitness routine?

two thoughts.

1. Relax, quit beating yourself up. Try doing a ride with Zero expectations - as in just say I am going to ride my bike. Go as far as you feel like, maybe it is only a mile but just try to have fun.

2. I had a series of multiple issues so I treated myself to 10 weeks of deep water aerobics 3 times a week. It was just what I needed to rehab my leg and get both strength and lung power back. So perhaps think of treating yourself to a dedicated class of some sort that you commit to going to for x time.

Enjoy the weekend

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Originally Posted by Irulan

Do you have a regular fitness routine?

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No, but something I know I need to do... I used to go to gym 3x a week and lost 80 pounds... Graduated collage, got into a relationship, started a career where I'm in front of computer 8-10 hours a day... Became entrenched in a sedimentary lifestyle... Gained 50-60 pounds over the next ten years... Decided I ended to change and bought a bike... Lost 20 pounds... Stalled out (crazywork schedule / stress at the moment, 10-11 hour days without a day off in past two weeks) in a rut and I know I'm not making the best food choices.

You will probably be much less injury prone if you work on overall fitness. Base fitness is very important to prevent muscle strains and general injuries.

Yes, I think a gradual return to fitness, for cycling or whatever you feel like doing, would be best to avoid more injuries and make things more enjoyable at the same time. Just a short bike ride, or even a walk around the block, and build from there.

But first -- how long will the crazy work schedule last? Is there an end in sight? Stress can really suck the energy out of you, mentally and physically.

FWIW I've had more problems with pollen this year than I have in the past. The weatherman wasn't kidding when he said the mild winter would mean more pollen than usual.

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Originally Posted by ny biker

Stress can really suck the energy out of you, mentally and physically.

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Stress, especially if it causes unnoticed tension, can make you more prone to injury, too. Sometimes exercise is good at relieving stress but sometimes the stress has taken root too deep for you to just jump back into a tough exercise routine. Make sure you're doing something you enjoy rather than just forcing yourself to do something! And I'd highly suggest finding a yoga class or even just a gentle stretching class to ease back into things - it'll get you into a frame of mind where other fitness aspects won't seem quite so daunting.

{{{Road Trip}}}Stress doesn't help, and it sounds like your job has you under enough and that is outside of your health issues.

Is a yoga class or stretching class an option right now with your schedule? I am sure that others here could suggest good DVDs if a class isn't an option. Easing into things and just short rides for the sake of being on the bike does sound like a good way to get started.

I agree with taking it slowly. You have to WANT to exercise in order to enjoy it. For a while, I "tried" being a runner. I hated it, but made myself get out and do it. I made goals to do certain events, 5ks, 10ks and eventually did two half marathons. Those goals drove me to get out and train, but I never really "loved" it.

Eventually I "retired" from running and haven't done it since.

And the along came cycling. Oh how I love to ride a bike!!! Match my love of riding the bike with the goals of preparing for an event and . . . WAH LA! :D

So for me, I like riding a bike to begin with. Do you like riding a bike? There are days, however, where I don't really "feel" like riding. But knowing that an event is coming up. Or knowing that not riding will cause my fitness to regress. Or knowing that my riding buddy is counting on me to get my butt out of bed inspires me to get out and do it.

I'm at a place right now, due to health, that I have to take it easy. I can't go and do group rides or events. I have to keep it short and at an easy to moderate pace. This is driving me crazy, but I know in time I'll be able to do more. You should think this way for now. Just go out and ride short and easy. Make it an enjoyable experience. Have music in one ear if that helps. Ride to a destination, like a smoothie place and get a smoothie and then ride home. Do rides where you don't feel pressure to perform beyond what you are comfortable with. And then grow from there.

If looking ahead toward a smallish event and making it a goal to train for it would help, then do that. Just don't over burden yourself and set yourself up for more misery. Keep it doable . . . with your work schedule and difficulties you've had in mind.

Finally, I have to say that for years I have felt that there was "something" not quite right about my health. I could ride the same speed as other riders, stop at a signal and be the only one breathing really hard. This is part of the reason I hated running. It just seemed SO hard for me cardiovascularly. Cycling gives opportunity to recover on downhills, at signals . . . or any time you want to stop pedaling and coast. This made it more doable for me. I got to where my fitness was pretty great, but I STILL always breathed harder than those around me.

I think I may have finally figured it out, and it has to do with why I can't ride much right now. I learned I have candida (a yeast overgrowth), subclinical hypothyroidism, low hormones and adrenal fatigue. The hypothyroidism and candida (and probably the other things as well) can both have an affect on cardio, giving you shortness of breath. For years I felt somewhat sluggish and just never full of as much energy as it seemed I should have. A little over a year ago the fatigue hit hard and I couldn't ride worth beans all of a sudden. I limped home from a group ride. (The same thing had happened about six months before, but I hadn't figured out what it was and somehow managed to get back to riding, though not at the level I had been.)

I found out I had adrenal fatigue and was treated for 10 months by a nutritionist. When I wasn't improving, I switched to a naturopathic doctor, who confirmed adrenal fatigue, but also diagnosed me with the other things I listed. The candida is likely an underlying cause of everything else. If I can get rid of the overgrowth of yeast in my body, everything else should balance out. At least that's the idea.

Candida is very common these days and many people are unaware they have it, while they are suffering the consequences of it. If you are under a lot of stress, this can be a trigger for adrenal fatigue as well as candida.

I'm not saying you have these things, but it's something to think about. Maybe research the symptoms of them and see if it makes sense. I can give you more info if you'd like. I'm a wealth of info on all these things now and have learned that it's very common for all four of them to go together. That is candida, adrenal fatigue, hypothyroidism and low hormones. (Apparently ALL my hormones are low. I'm 42 and periomenopausal.)

If you do think you may have one or more of these things, I would encourage you to see a naturopathic doctor or nutritionist (hopefully recommended by someone). Many conventional doctors don't acknowledge that adrenal fatigue exists and won't diagnose hypothyroidism if your TSH levels are below the "normal range". And that normal range keeps changing and my doctor said it's stupid how it was set to begin with.

Or it's possible you just need to slowly get back into riding and you'll be fine. ;)

Thanks for the advice and encouragement. I think there are two parts here. When I'm hurting and struggling it's no fun and yes, my enthusem is diminished, even tho I know I may struggle on the way toward a stronger me tomorrow. It's just hard to see the forest through the trees sometimes I guess. I decided to put the bike in the trainer tonight after work and get some work in.

http://www.cincylights.com/images/trainer_route.png

Time: 20:03

Speed
Avg Speed: 14.7 mph
Avg Moving Speed: 14.8 mph
Max Speed: 23.1 mph

Cadence
Avg Bike Cadence: 51 rpm
Max Bike Cadence: 88 rpm

It's a start!!

Shannon

Is that your avg cadence on the road? Spinning faster will help. I spin between 90-100 rpms. My SO is a masher and I'm miserable when I ride behind him. I can handle a headwind easier riding by myself, maintaining my cadence, than trying to ride his low cadence.

Also, check out the Cincinnati Cycle club. They have some beginner rides that are flatter and shorted distances. The Tues pizza ride out of Neisbett Park and the Harrison's Tomb ride were my favorites. The Pizza ride has speed groups and are "no drop". The Harrison Tomb's ride is an out and back and reasonably flat. I loved that ride because it was near the area that I grew up.

Yes, the trainer is a start. You need a good base of flatter miles before you attempt hills. I spent a lot of time on the Loveland (sorry, Little Miami) bike trail in the beginning of the season.

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Originally Posted by Kathi

Is that your avg cadence on the road?

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I just installed the cadence sensor so I have yet to use it on the road.

I felt I was maintaining a fairly constant cadence, so I'm not sure what to make of the graph. It almost seems like there was an issue and the sensor was only taking readings intermittently. I do think I tend to be a masher however. The peaks in speed was my "attempt" at a mini interval with a higher gear and pushing myself.

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Originally Posted by Kathi

Also, check out the Cincinnati Cycle club.

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Yup, I'm a member!!

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Originally Posted by Kathi

Yes, the trainer is a start. You need a good base of flatter miles before you attempt hills.

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Agreed.. I'm fairly close to the south end of the Little Miami and planning a Birthday ride this weekend out that way. With the crazy work hours lately I wanted to do something, when I do have a free moment here at home!!

Shannon

You may need stronger allergy medication. Also check into the possibility of having exercised induced asthma. Now that I have an inhaler, things are much easier. I'm still slow, but at least I'm not dying.

Back pain, yup. If you can get some physical therapy if needed to strengthen the back muscles, it will help. I love my chiropractor even though most people think of them as quacks. My hip rotates causing spasms or other issues and he can put it back.

I also deal with fibromyalgia and there are days when it just hurts to ride.

Take it easy and build up the fitness. Taking smaller rides help and then work up to longer ones. I feel so slow, but I don't want to hurt myself either.

Sounds like you may be lacking in base conditioning.

And if you are injuring yourself easily and with all the stress you are carrying, I think having a good stretching workout of 15 minutes or more is a must. Just a gentle slow and easy stretch.

If your muscles are knotted up or tight, you will get hurt so stretch them! then add core body work to strengthen your core.

Brisk walk a mile then work up to two mile, continue to do stretching exercises. Once you are reasonably okay with it, then try cycling. Also ride in lower gear. 80rpm and below and you are mashing and you may injure your joint.

And when you are riding your bike, make sure you spend first 3-5minutes at a very leisurely pace. Then work up to your workout intensity. Way too many start off way way too hard. And cool down should also last minimum of 5 minutes. It gets longer for longer workouts. Easy ramp up and easy ramp down.

Knotted muscles... Ohhhhh yeaaaaa... I went for a massage several weeks ago before a planned long drive and she commented on all the knots.

Base fitness and core I know could be better as I have been off the bike a while, but did long hikes thru the local woods.... Thing here is when I started out I was riding an upright beach cruiser and still did 26 miles on like my third time out with no miles under me... AND was 20 pounds heavier. Now I'm on a road bike (granted different terrine) and blow up after 3 miles??

This all got me pondering anf bouncing this whole thing around in my head.. Is there something else underlying... Do i just need to relaxand build back up...

Next time to the doctor Ill be sure to mention and see if there is anything to the exercise induced asthma. Can't hurt!!!

Shannon

I second the leisurely pace/warm up.
One of the reasons I don't like group rides is the tendency to go out the door at 18 mph. I just can't do that. I couldn't do it ten years ago and now it's even more important. On almost every group ride I've done, I am just starting to feel good when others are fading. One guy who used to lead rides we did was notorious; I asked, as a fellow leader, to please have a warm up, as we often started going up a hill. He never did change his ways.

I got out for a short/flattish (only one small bump upward) 10 mile ride and felt really great. Would have likely gone further, but the MUT was crazy busy and stressful, so DH and I bagged it. Main thing is I feel better. More confidant. Just need to keep getting miles in my legs and progress forward :)

The whole ride was stop/go and a little girl weaving all over the trail while her parents jogged some 30 yards behind caused my to come to a dead stop and nearly crash... That or run over her.

Summary
Distance: 10.21 mi
Time: 59:52
Avg Speed: 10.2 mph
Elevation Gain: 79 ft
Calories: 680 C
Avg Temperature: 78.2 °F

Details
Timing
Time: 59:52
Moving Time: 54:12
Elapsed Time: 1:11:32
Avg Speed: 10.2 mph
Avg Moving Speed: 11.3 mph
Max Speed: 17.8 mph

SpeedPace
Elevation
Elevation Gain: 79 ft
Elevation Loss: 82 ft
Min Elevation: 467 ft
Max Elevation: 510 ft

Cadence
Avg Bike Cadence: 58 rpm
Max Bike Cadence: 122 rpm

Temperature
Avg Temperature: 78.2 °F
Min Temperature: 71.6 °F
Max Temperature: 86.0 °F

Thanks to everyone!!!
Shannon