Hi OP, I had something very similar whilst training for my HIM in 2018 - I didn’t realise it until I started the rest period that I was constantly tired and not in a very good mood a lot of the time.
A few recommendations (as people have mentioned):
Testosterone - if you’re doing a lot of low intensity throw in some shorter harder interval sets and if you have time some heavy weightlifting.
Nutrition - on training days I’d get noticeably (even to myself) irritable if I was hungry - normally some carbs would help with that. It’s especially useful if you’re doing something you don’t enjoy (getting dragged around shops on tired legs comes to mind).
I think you need to make sure you point out every time your wife’s mood changes and see how that works. But sounds like you need more sleep and possibly your post workout nutrition needs some work.
I’m going to try tracking my mood daily and see if I can find a pattern and work to fix it. It’s inline with the diary idea from others here, so you might give it a go also.
First and foremost, thank you ALL for the thoughtful responses.
A few more details and specific responses:
I have a pretty stressful job (at least by my standards) and that definitely contributes to stress and mental fatigue
I hadn’t even contemplated low T. Super interesting. I will explore.
By my standards (and I think the data would support this), my training load has not been excessive. Particularly over the last six months, where I was doing low volume SSB to stay fit and then I did short power build to try something different (but was inconsistent for sure as I wasn’t training for an event)
I found a discount code and got a WHOOP to track sleep and training load. Whether you believe in HRV/RHR/the WHOOP’s methodology, I thought it was better than nothing to see if I could get objective data.
The 5am workouts have always been with the goal of being more present for my family and keeping training out of the way. Perhaps it is actually causing MORE problems than being helpful…
I will start a diary/log to track things, especially training load, food, mood, etc.
Again, thank you all for the thoughtful responses. I can’t tell you how much I appreciate it.
Dehydration can also be a huge factor. It can cause crankiness, fatigue and even confusion if severe. I have firsthand experience with the crankiness, although it doesn’t last all day. I am on the bike at 4:30am, so I get up around 3:45. I make it a point (now) to down about 32 ounces of water beforehand and I drink at least that much while on the bike for the 60 minute workout.
I have had this. I did a recent post about sleep quantity. But if your ramping your tss or intensity up, you need way more sleep than you think. I used to be 6 hours a night, training I can just survive on 8 hours minimum.
I commend you for being open to her feedback, and looking to make changes. It shows you really are a committed husband and father. I personally think that you are on the right track with. Prioritizing sleep. It is essential when you train hard. I think that fueling and hydrating are also important. I’m not sure it’s worth the trouble of sweat testing. Just drink more and see if you feel better. There is no penalty for over doing water.
I would caution you to stay away from testosterone treatments. It’s not a panacea. If your T is low there are better ways to remedy this. I could go on, but I’m certain I don’t want to go down this rabbit whole, just know I speak from experience and it didn’t work (long-term for me).
One think I would look at is your training volume. I may be project, but I know that I’m over training, because I’m challenged to complete each work out, and find that I’m literally tired all the time. Quite frankly, It makes me grumpy.
Lastly, I think it’s important to realize that our moods do not have to control our actions. We can’t control how we feel, but we can control what we do. It’s the same discipline that you obviously have to wake up at 5 am and do a hard workout. Detach your self from the sucky feelings and push forward with a smile for those close to you.
Hope this helps, As I can really relate to what you are going through.
We’ve got four kids and plenty of schedule juggling but my wife is much happier if I sleep well and ride during the day rather than cramming rides at 5am, being exhausted, and pretending I’m not compromising “family time”.
You’ll be a happier, healthier, and more present husband and father.
You’re tired dude. My prescription rest and recovery
Immediate drink electrolyte drink
Have a meal
Have a nap
Also
4. If you ain’t getting 8 hours sleep start doing it. Don’t expect your body to recover with no sleep.
5. Make sure your aren’t going all week end warrior and going from zero biking to 100 km rides over night.
Critical
A STRUCTURED rest plan is critical. Have a rest week ever 3rd or 4th week where you cut your exercise in 1/2. Body needs rest.
Aside from the obvious comments from everyone about sleep, my other question would be are you spiking your training harder than normal? If you are a weekend warrior and throwing too much at your body too fast, it’s going to tell you quickly!
Bumping this thread as yesterday was a real moody day. I knew I was moody and all that realization did was make me more moody. I had a really heavy weekend – did Carillon on Friday pm, 8 mile run Sat afternoon, Taku Sunday am (I have found this helps my legs feel better when they are thrashed like the run left them) and then did 45 minutes of Palisade Sunday afternoon. Recovery swim Monday am.
Last time I was moody like yesterday was also after a hard weekend, I finally felt better after a big dinner. Figured i was underfueled all day (though I did not feel hungry). Yesterday I was not hungry for more than my normal amount, I did eat extra. Did not help the mood.
Somewhat better today. Tried to run but early am runs are always ugly for me.
Hypoglycaemia + cognitive load has been an issue for me post ride. I’m not a yeller, and the only times I’ve ever yelled at my partner have been after super-depleting long rides, when she’s tried to get me to answer questions while doing something complicated like walking. It’s like my brain doesn’t work, so I get angry at the world. This has happened a couple times when she’s made me go to the grocery store (basically hell) with her after riding (because riding cuts into weekend chore time). The problem resolves once I’ve consumed a bunch of not-yet-purchased cookies. Actually, I’ve also yelled at her when she’s tried talking to me mid threshold interval on the trainer. I may have sprayed her with the water bottle once.
) way to boost testosterone.
Dat would be killer feature 
