[Closed] Why do I lose fitness so quickly?

 I did a few efforts on the turbo, cycled outdoors once a month

I would lose fitness too with that minimal amount of riding.  I cycle as often (but not as far) in the winter as I do in summer but I am slower in the winter.  Looking at some of my common routes on Strava there is a clear dip in the overall times that starts around November and then climbs back up around April.

Seems perfectly normal. Swimming won't really help cycling fitness much. How long is it taking you before run out of energy on rides? How long were the swims?

Do you take sugary drinks and snacks with you? I had a bit of thing a couple of years ago where I'd just be properly knackered after a couple of minutes' climbing, I cut refined sugar out of my diet as much as I could (keeping the shortbread to go with a cuppa, obvs) and the problem went away pretty soon after that.

edit- +1 on swimming not helping much for bikey stuff other than strength really, I can cycle for miles and can get up Tanners Bank* in North Shields on my SS but I'd be out of breath and coughing internal organs up if I tried to run up it 😆

* rite of passage when learning to drive, as was Billy Mill roundabout (RIP). It's all traffic lights and junctions now, bloody millennials... mutter... all this was fields... mutter...

You're losing fitness because you aren't excercising. Once a month on the bike is bascally nothing. So it's probably not something specific to you, just the regular physiological response.

Also, ignore what the others say about what they're doing, some people are naturally fitter than others and many people are economical with the truth when describing their activity level.

Ah, it's potentially quite complicated. You probably have detrained purely by virtue of doing less full stop, but on top of that, the nature of your group rides is going to have a bearing on stuff. Fitness isn't just a simple, monochromic colour.

So, for the sake of argument, if your regular riding group is a super competitive sprint up every hills then stop at the top and wait for stragglers and repeat, then it's going to make different demands on your fitness than one that's long and steady at a sort of sub-threshold, medium level.

If you haven't trained to be dragged into the red repeatedly and then recover, it's going to feel disproportionately bad, particularly for the first few rides back if that's how your regular rides play out. You also seem very aware of your place in the group, so you're probably pushing yourself quite hard to stay with it.

If your over-winter swimming and occasional rides have been more steady then that's potentially an issue.

Also, if you really are 'bonking' in the sense of going properly light-headed and empty, then that may be something to do with how your body's fuelling. But it's hard to know from the other side of a lap-top. It could be all sorts of stuff beyond just not having done enough over winter.

Seasonal Cat Aids.

When people tell you they have done nothing, don't believe them

Do more without telling people - it's called secret training 🙂

It's people lying and you having done no exercise. When I'm ill for a couple of weeks and thus not cycling / commuting I can def feel the drop in fitness - doesn't take much.

Winter miles. Summer smiles.

Guys turning up who have done no exercise all winter are kicking my arse

They're lying

Why would people do secret training and lie about it ? That's weird.

You’ll probably find that fitness will come back fairly quickly if you get some good rides in now.

Coukd you commute to work by bike to just keep some spin in your legs going over winter? I’ve got a road bike for commuting and I’ve stretched my commute to 8.5 miles each way by taking a longer route and I literally hit it flat out most days I commute. I use Strava and use that to try and push my times lower and lower - the majority of that commute is on a cycle track.

If I go the short 4.5 mile route there are 2 decent sharp / steep hills and I push as hard as I can up those.

Ive had a period off the bike due to a knee injury (crash which led to bursitis / cellulitis and a hospital stay) but eased back in on the road bike. Found when I’ve switched back to mtb for fun rides my fitness is surprisingly a lot better than I thought.

Now when I don’t have time for an mtb trip I tend to pop out on he road bike and gonup as many hills in the area as I can just for some fitness training. It means I’m enjoying my mtb so much more now as I’m not blowing out my ass every time I get to some kind of incline.

Why would people do secret training and lie about it ? That’s weird.

Because after winter or a break people worry about being the slowest, you then get a competing I'm less fit that thou game, which is basically inverse willy waving. Means when your last up the hill you can save face, on top of that doing a couple of rides to make sure you are warmed up for the "first" ride makes sense, you know check yourself out in private. Maybe a bit weird but just normal human behaviour

Easily happens, I've done more miles and climbs in 2018 since this time last year, but I'm not as fit (or as light) as I was back around last October.

All my Zwift sessions have done is condition my body to climb Mount Zwift (~1900 feet) in ~30mins, but the other weekend I did a group 77.5 miler outdoors and had to treat it like a recovery ride (besides the last cat4 climb) to endure the 6 hour marathon including a cafe stop.

When Alpe Du Zwift was released, again my training has been so polarised that climbing ~3400 feet had to be done at much less than my Mount Zwift best power average of ~292W.

Do you sleep well?

I have a similar problem, my fitness and muscle gains are always crap despite eating well, and even when I work really hard to get fit, it will drop right off if I miss a couple of weeks.  I have mates I train with and they were able to get fit a lot quicker, and they retain it better.

The only thing I can think of (other than genetics and maybe diet) is that I don't sleep well, so maybe that is ****ing up my cortisol levels (or whatever).

Big efforts really really help. And by big I mean really uncomfortably-will-this-maybe-give-me-a-heart-attack-would-bother-you-if-you-could-think-of-anything-during-the-effort hard. I only learned this after doing a bit of stuff on the velodrome.

Of course you can still bonk for various reasons, I'd echo what others have said on minimising sugary stuff. And make sure you're eating properly before a big ride, with some sustinence during. But you can do an awful lot of training in a short period if pushing really hard. Being used to a long ride does of course only come with doing long rides though.

It could be other stuff as well, like if you're stressed out (maybe from feeling unfit?) and stuff. And as others have said, "no trianing" for one man is "only a gentle century at the weekend and 20 mile each way commute with no structured training", whereas for another man every mile long ride to the shops is training.

To an extent, my BiL is one of those people who seems to have a natural base strength in his legs that is that bit above everyone else, naturally has thighs like tree trunks and can turn up to a 10k race having done little training and beat his pals who've been building up to it for 6 months. He's much the same on a bike and apparently at school it was the same, he could win (or finish high up the field) sports day races with little or no training. I guess you're at the bottom end of that natural core strength ability scale, like me.

You probably don't have enough base fitness, I'd guess.  Base training is exactly what the name suggests - the platform on which speed is built.  It's a different set of adaptations to speed, and it lasts longer.  Also gets better and more persistent the more years you are a cyclist and the older you get.

Your reports of bonking also corroborate that, imo.  I used to be all power and no base, and I'd bonk.  Now I've got far better base, I'm much better at utilising fat than I used to be, and my fitness is a lot more stable.

Do you take sugary drinks and snacks with you? I had a bit of thing a couple of years ago where I’d just be properly knackered after a couple of minutes’ climbing, I cut refined sugar out of my diet as much as I could (keeping the shortbread to go with a cuppa, obvs) and the problem went away pretty soon after that.

Sugary drinks on rides are a different thing to sugary stuff when not riding.  Sugary drinks on rides will keep you from bonking.  But training to live and ride without them will be good base training and help prevent you from bonking anyway.  But you can't go flat out all the time if you are eating lower carbs.

Basically, read some books on training and physiology, that'll help you understand what's going on.

It makes perfect sense that as individuals we don't all respond to training or detaining the same way.

This article is useful in helping you to understand some of the differences.

http://www.endurancecorner.com/2016/01/12/what-type-of-athlete-are-you/

Why would people do secret training and lie about it ? That’s weird.

Some people certainly do lie about their training which is weird as you say. More commonly though it's different ideas of what constitutes inactivity.

So for example I might say to someone at the hill running club "I've not been doing much running recently." They interpret that as sitting on my arse drinking beer and are duly amazed by my fitness. What I really mean is that I haven't done much running but that for the last two months I've been doing other stuff which has kept my general fitness up.

Why would people do secret training and lie about it ? That’s weird.

I don't know, My Miyagi thought it was a good idea for Daniel Son.

OP, I'd suggest waxing cars and painting a fence and that.

Sorry for leaving my own thread to die. I posted and then a hectic day at work got in the way.

A few things you have said have rung true. I do eat a bit too much sugar outside of cycling. My sleep is ok, but not brilliant. I know swimming isn't really a help for cycling. I also agree that it might be physiological to some extent - I'm waiting for the bonk.

And it is usually a bonk. First 40km (road riding) I'm fine. Keep my heart rate to a sensible level (160 bpm for me is ok normally). But then we hit the coffee stop and all power goes. My heart rate seems ok (it might even drop to 140 bpm), but my legs won't turn. Every ride since Christmas. It's beyond a joke!

For what it's worth, I know for sure the guys I cycle with have done nothing for 3 months. They got fat. I on the other hand get skinny when I don't exercise. I think that's a factor also. I loose muscle so quickly.

I'd been on a steady reasonably fit level for the last few years where I was normally towards the front of the group, doing OK in races etc.

Got flu, then a bad cold and a busy period with work towards the end of last year. Felt my fitness slipping away and suddenly I was wheezing up climbs that I'd normally be comfy on.

This year I have (so far) stuck to my resolution of doing a 100km road ride every month. Only takes four hours or so but it's been nice to feel the fitness returning and I'm finally back to where I was, perhaps even a bit stronger.

So could you do that? Along with more riding generally, ideally.

Don't stop for coffee time the end 🙂

Don't drink Coffee on your Cafe break.Eat some decent food as well and have a sky stretching session before you start cycling again.Works for me.Plus get plenty of food and drink down ya the more miles you do.

Don't drink coffee? Are you sure? I find a double shot gives me the kick I need.

I am getting back to putting in the miles. Same routine every spring. Usual 90km Sunday ride and maybe 60km worth of cycle commutes during the week. I'll get back to mid pack by June. But the inevitable struggle to get there every year is a real chore. I wouldn't mind if everyone seemed to drop off at the same rate as me, but even my own identical twin brother stopped cycling for 18 months (injury) and is now posting Strava times that make me wince.

I must have a parasite or something.

1. People age at somewhat different rates, you're 39 and beyond your peak. Younger guys or guys around your age that haven't biologically aged as much will have an advantage. This could also be related to your testosterone levels which you could check.

2. You aren't doing hard enough maintenance workouts, most people react better to HIIT training that get your pulse up near your max for extended periods of (total) time. Since you were doing well before it would seem you do respond to exercise.

3. You aren't fueling well, try to eat a ton of pasta 2 hours pre bike ride.

4. Do you have any GI issues? It could be something funky in there draining your energy.

5. Maybe you're not loosing fitness and still doing well, but your mates are working out a bunch and gaining fitness every year.

Maybe ask a doctor to check you as well. Important to know that there is not a real health problem...and if there is an health issue training might be dangerous. Spoke a guy couple days ago who nearly killed himself. He had a sort of "hidden flu". He got weaker and trained more to compensate for that. He had to spend a couple weeks in the hospital now. He nearly wrecked his heart...

If everything is o.k.:

People are all different. And if you have the impression that you loose fitness so quick I would try adjust for that. You are 39 and would be great to develop a strategy NOT to loose fitness again. Gets more important when you reach the 40...45.

Only strategy which worked for me: more bikes, more biking, ignoring bad weather - and what you do: I bike "also" in groups. I really like to be with the fast guys and know that I have to train for that... and I know that my pals train over winter as well... I like to train for myself - but the group biking is a bit the fun part of mountain biking for me. And if I would stop biking from November to April I would be really frustrated in my first biking weekends with my pals.

I agree with Molgrips that base fitness is a key point here. It’s all relative so you might be a lot fitter than me but I’m 55 and have had a solid 20 years of mountain bike riding after a previous 15 years of fairly occasional cycling.

Im less fit than maybe 5 or 10 years ago but can go a month or so without noticing too much loss of form. However, getting to a decent level took at least a good ten years for me.

I walk nearly 40 minutes day in and out of work which staves off a bit off loss and base levels seem to be not too bad. As I say though, it’s all relative.

Get yourself checked out if you’re worried.

I've been sneaking round your house and letting the tyres down #gaslightingforthewin

What would be the average weekly mileage you do over the summer months when you're out a lot?

Why would people do secret training and lie about it ? That’s weird.

I've heard that some people get really serious about a thing called "Strava". Hypothetically speaking, if your friends were obsessed with Strava records and constantly boasting about how many miles they'd ridden and meters climbed, then the best way to wind them up is to deny that you do any serious training and then pop their bubbles by seeming to beat their Strava times without seeming to make any effort. If they ask you about it, you just say "I just ride to work as much as I can", omitting to tell them that you ride past work and do a couple of hours of brutal climbing before riding back past work on your way home. If they ask you how you beat their climbing times while only riding 5 hours offroad per year, tell them "it's just genetics, my family are blessed." It will send them into frenzies of overtraining and depression.

What would be the average weekly mileage you do over the summer months when you’re out a lot?

I ride about 5 km per year, although I do ride to work as much as possible.

Excess masturbation?

Knowing how to ride a bike properly can cover up all kinds of lack of fitness.

Don't take this the wrong way OP but maybe some of your mates have a better understanding of when to pedal hard and when not to brake.

Unless you're talking about road riding. In that case you're ****ed.

2 things for me :

1. Swimming does naff all for cycling. So the one outdoor cycle a month plus odd turbo is where the issue is

2. Genetics are king. You may just be someone who who loses fitness quickly compared to to the others quite a normally. On their other side of the coin i<span style="font-size: 0.8rem;">t may also be that you are a "high responder" and gain it back quickly!</span>

Answer? If you're pushed for time then get yourself a short and sharp 20-30 mins intervals turbo session that you can do 3-4 times a week. Even something as basic as 30 seconds max hard and 60 seconds rest (or there other way around) x20 would be a lot of bang for your buck.

Are you a glass half full or half empty person?

You might need to change your outlook, you need to start with a positive mental attitude. You need to believe in yourself, not doubt yourself.

If you believe everyone is better than you, your identical brother is better than you, you have an illness etc then you are already starting behind everyone else.

I have no idea if this is you or not but if it is, try and learn to change the way your mind works. Change the way you approach the rides.

I find on the rides I prepare for and I'm ready in time for, I am better than when it's a last minute thing and I feel rushed.

Having that preparation, bike, kit, pre night meal, right frame of mind, excitement, ride pre loaded to garmin, carrying food etc makes all the difference to me.

Also knowing that I've done a few rides already and I'm as good as anyone else helps. As soon as I doubt myself I start getting dropped.

Get some new mates who are less fit than you.

And it is usually a bonk. First 40km (road riding) I’m fine. Keep my heart rate to a sensible level (160 bpm for me is ok normally). But then we hit the coffee stop and all power goes. My heart rate seems ok (it might even drop to 140 bpm), but my legs won’t turn. Every ride since Christmas. It’s beyond a joke!

I blow up after coffee/cake stops - and I ride a lot - I go proper hypoglycemic sugar-crash lightheaded and dizzy for about 30 minutes afterwards, I've even had vision issues. Short term solution was to neck a gel and wait for normal service to return, longer term I don't do cake and coffee stops.

I'm not diabetic or overweight or pre-diabetic, I just seem quite sensitive to blood sugar levels in certain situations. The coffee may or may not exasperate things, it might be a combination of post-caffeine rush slump and low blood sugar. I suspect the stop tricks my metabolism into going into recovery mode and weird stuff happens. I hate cafe stops and left to my own devices, just don't do them.

What happens if you have a glass of water and something savoury instead of the whole caffeine and sugar combo?  What happens if you don't stop at all but just keep riding and fuelling?

And out of curiosity I googled 'hypoglycemia, exercise and caffeine' and found this among other stuff:

https://www.livestrong.com/article/402727-hypoglycemia-caffeine/

It suggests that caffeine 'impairs glucose sensitivity in a dose-dependent manner, starting at a very low dose', which makes sense given my experience with coffee stops and suggests I'm not imagining things.

I'm not suggesting, btw, that this is definitely the OP's issue, but as per my post above, if the crash follows on from the coffee stop, which is what seems to happen, then it could potentially be linked or part of the problem.

I blow up after coffee/cake stops – and I ride a lot – I go proper hypoglycemic sugar-crash lightheaded and dizzy for about 30 minutes afterwards, I’ve even had vision issues. Short term solution was to neck a gel and wait for normal service to return, longer term I don’t do cake and coffee stops.

I know that well!

I tend to get it more if I eat something high GI 120-30 mins before riding (so a cake stop may count). I read some article about how some people are more sensitive to blood sugar levels than other which explained a lot for me. I used to eat a banana at 3.30-4pm, walk home at about 5 and end up dizzy by the time I got home and needed to lie down. I once did similar with a Snickers and it was even worse - I almost got lost on my usual walking route.

A friend of mine really struggles after he's eaten, he said he can feel his body crash. About 30 minutes after he's eaten he's fine again.

Just before Christmas he started using huel. He said it's been life changing.

I still haven't tried it, I like real food, but I am curious about it.

https://uk.huel.com/?gclid=Cj0KCQjw8MvWBRC8ARIsAOFSVBX1zC5UnwVH8diNjk1IdOIqocpmPPMw1ZMGYpFJAGI8EYWq2pLniGYaAgx3EALw_wcB

When we have coffee stops now he just has a drink and takes on some huel in his other drinks bottle and watches me eat a full cooked breakfast 😋

Jeeze there is a load of guff spouted on this site.

As someone has already pointed out your base fitness level is non existant, you are unfit becuause you simply are not excercising enough, your friends are probably doing the bare minimum.

Jeeze there is a load of guff spouted on this site.

Are you new here?

I did suggest the coffee break problem at the start.I also get the sheets sometimes after the coffee break.

Bottom line: coffee breaks on rides are just wrong - FACT!

Just before Christmas he started using huel.

It's made from people.

It’s made from people.

You're thinking of Soylent Green, which is similar to Huel, but cheaper. The main difference is that Huel is actually made from vegans, which partly explains the higher price.