Sore Legs - Recovery time

thatlondon

Hi,

I'm back on the bike after 10 years and I have to say Im loving every minute, if only I could turn back the clock what a fool I have been.

Besides my idle reminiscing, I am making a concerted effort to race next season. So far I'm quite pleased with my training and improvements in speed. I can currently push a 20 mph average over my normal 40 mile ride.

The one thing that is causing a problem is that the day after a ride my legs either ache to a point of not wanting to get on a bike or I have no power. I'm assuming that its purely due to the fact that I'm not fully fit, but I'm not sure what to do other than rest.

I would like to be training on these days, should I still go out for an easy ride just to stretch my legs, or should I try to Ignore the pain and try to push hard.

I take protein supplements and multivitamins as well as watch my diet to make sure I'm not eating rubbish.

Can anyone help?

Nic

Pagem

look up 'doms' or 'delayed onset muscle soreness' on tinternet.

also look into:

- stretching

- resting...

- proper diet

- conditioning

- progressive overload

- technique (including bike set-up)

all will fall into place - training is a simple formula:

physical overload (stress) + (adequate) recovery = incresed fitness

repeat as necessary

enjoy and welcome back.

thatlondon

Thanks I will take a look,

Nic

thatlondon

I have found this article on the old internet

http://sportsmedicine.about.com/cs/inju ... 010600.htm

It looks quite interesting I will certainly be following the advice.

Nic

penugent

sit in a bath of cold water for a few minutes both before and after your post training hot shower - I kid you not, it works.

BeaconRuth

thatlondon wrote:

Besides my idle reminiscing, I am making a concerted effort to race next season. So far I'm quite pleased with my training and improvements in speed. I can currently push a 20 mph average over my normal 40 mile ride.

The one thing that is causing a problem is that the day after a ride my legs either ache to a point of not wanting to get on a bike or I have no power. I'm assuming that its purely due to the fact that I'm not fully fit, but I'm not sure what to do other than rest.

I would like to be training on these days, should I still go out for an easy ride just to stretch my legs, or should I try to Ignore the pain and try to push hard.

Are you doing any riding other than bashing round at 20mph? You sound as though you're so keen to raise your speed that maybe you're trying to "run before you can walk". You seem to be getting fatigued and maybe the toll on your legs is greater than it would be if you had some better basic fitness. Have you spent some time getting in some steadier miles a lot slower than 20mph? Say 4 hours at 16mph-17mph, at least once a week for a couple of months?

To answer your last question, don't ignore the pain. Go for a very very easy ride if you must, or rest completely.

Ruth Eyles
www.rutheyles.co.uk/