Tired legs. Anything to help recover?

DaveHudson

Evening all,

I have upped my commute distance this week from 7.5 miles either way to 10, Nothing huge compared to most riders but after 5 days on the trot my legs have a definite dull ache and feel tired.

I have another two days of work before I get a rest day so I wondered if there is anything I could do/ eat/ take to help reduce this feeling.

I'm going to aim to add 2.5 miles either way to the commute each week or two till I reach 20 miles later in the summer, I'd like to give myself the best chance of enjoying each ride rather than feeling fubar at the end of the week.

Monty Dog

SIS Rego is a recovery drink, drink soon after your ride.

mattshrops

get a recovery drink or meal down your neck within 20 minutes of end of ride. plenty of stretching. good rest at end of week.

DaveHudson

Forgot to say I'm trying to shift weight at the moment so am being very careful with intake of energy drinks.

Would a recovery drink be too bad? Is milk as good as some reports suggest?

Thanks for the replies.

ALaPlage

A glass of milk would probably help on the distance you are doing. A recovery drink definitely helps however I think the mix/strength is unnecessary for the mileage you are currently at.

What do you eat pre-ride? Good to get something inside you to fuel the ride and will help with the after effects. A banana may be a good choice to eat about 20/30 mins before you set off and the slow release will keep you fuelled through your ride.

Herbsman

sleep with your legs elevated and ensure that you get enough sleep. drink plenty of water and eat decent sources of protein throughout the day, e.g. peanut butter, eggs, tahini, tuna, milk, cheese etc yadda yadda yadda. standard stuff really

Herbsman

oh, and stretch your legs gently after each ride

sungod

how long have you been cycling the 7.5 each way?

it may simply be a matter of building fitness and getting your body used to riding

typical advice for when you are starting out is to increase distance by no more than 10% week, if you've just gone from 15 miles a day to 20, that's a 33% increase

as far as food goes, try to shift some intake so that you get some carbs and a bit of protein within an hour after each ride, i.e. don't eat more, just adjust the timing

depends on your circumstances and the nature of the ride, might also be worth making the midweek journey an easy one, so your body gets some recovery time

ShutUpLegs

Rest

DaveHudson

I generally don't eat at specific times, My days are quite manic as a rule so food has to fit around the customers. I have pretty much cut carbs out of my diet to assist in weight loss, I think my body is used to it now as I've been eating like that for a couple of months.

My daily intake is normally along the lines of the following:
Weetabix (3) & skimmed milk, cup of redbush tea at 7am
40 minute ride at 8am
small snack at 11am if I have something with me (nuts or dried fruit)
Salad box from local sandwich shop at 2pm maybe crisps too if I'm feeling daring :P
Stir fry or the occasional (once every week or two) pasta dish, with either grilled fish or chicken

I drink 2-3ltrs of bottled water a day.

I am neglecting the fuel side of my cycling by the looks of it, I have lost just under a stone in two months, but my legs are getting big so probably have lost more fat.

I have been doing the 7.5 route for two months or so, In the last couple of weeks I had got bored and felt it was a bit easy so added a loop in that includes a couple of sharp hills and a longer hill too.

Is it just too early to expect my body to feel ok with it, If I can ride for the next two days it will be 140 miles this week which I think is a fairly good amount. I'm a bit of a dick with my attitude about riding, I tend to mentally beat myself up if I don't ride and I have "wasted" a nice day. I really need to address that as it's probably draining me more.

Thanks for the advice so far, i've ridden bikes for most of my life but have only recently got a road bike so it's a totally different pace for me.

DaveHudson

ShutUpLegs wrote:

Rest

Where is the fun in that

(but you are right, I'll rest when I die. )

Valy

Herbsman wrote:

oh, and stretch your legs gently after each ride

This - QFTMFT!

Do stretch.

I had the exact same things - legs aching all the time when on the bike and not feeling quite energetic?

ShutUpLegs

DaveHudson wrote:

ShutUpLegs wrote:

Rest

Where is the fun in that

(but you are right, I'll rest when I die. )

Take a week off riding, eat well, carb load, do other cv work.

Slack

On a side note, ditch the weetabix and go for either porridge or shreddies.

I reckon you could benefit from more carbs, but only brown carbs, i.e. brown pasta, wholemeal bread etc. See if you can slip in a few rounds of wholemeal toast with breakfast also.

sharky1029

Do what the pros do.
Recovery drink immediatly after ride.
High protein recovery food
High carb energy food for next days riding
Massage every day.

If you can't afford a sports massage every day the best options are:
recovery drink e.g for goodness shakes
gently stretch after a ride
And if you want a massage buy 'the stick' for about £30 (http://www.thestick.com)

Tonymufc

Tend to agree with most of the things already mentioned, but its super important to ensure that you are hydrated constantly to help flush out the toxins that have built up in your muscles. This applies even to the weekends when you're not riding.

Pokerface

I'm sorry but unless you are going at TT pace - you shouldn't need a recovery drink after a 10 mile ride.


But those that said good hydration, stretching, rest - spot on. A good, healthy and balanced diet will also help. Obviously you are trying to get fit and must be new to cycling if 10 miles is 'hard' - but keep at it and it will become easy very quickly. The sore legs is a short-term thing.

tim_wand

Stretch . especially hamstrings. Just bend and touch your toes ( or as much as you can achieve straignt legged) .
Quads (Flamingo stands stand on one leg support yourself by holding wall if necessary and flex knee of other leg pulling your heel up into your backside or lower hamstring)

Calf stretches. Find a step or kerb stand on it on toe tips or balls of feet and gently lower the heels.

Recovery squash with whey protein in it. (Try Holland and Barret usually half price £12.50 for a massive tub, One scoop in 750 ml of squash will do it )

Compression tights. ( I ve got some leg warmers that just cover the calfs up to the knee) plus elevating the legs.

Last mile spin a low gear at a gentle cadence to warm down

Dont want to be condescending but you will soon adapt to the training load. General rule of thumb is to increase it about 10% in duration or intensity (you ve just added 25% and it will take time to adapt)

and if your an absolute psycho you can do what i do after a tri swim bike to run then bike again session and plunge yourself into a barrel of cold water. It usually stops DOMS (delayed onsent muscle soreness) but it can also cause cardiac arrest.

DaveHudson

Pokerface wrote:

Obviously you are trying to get fit and must be new to cycling if 10 miles is 'hard' - but keep at it and it will become easy very quickly. The sore legs is a short-term thing.

No I'm reasonably fit, I am more trying to lose weight. I commuted all last summer. I have never been obese but I'm carrying a little extra weight around the waist.

I didn't say the distance was hard, I could do more but I want to add distance slowly. it's more the ache that's a problem.

Plenty of food for thought here though, Thanks very much everyone.

taz3611

Try Cherry Active or equivalent from Holland & Barrett. It's an antioxidant. Take an Omega 3 supplement. Stretch after the ride and lightly at stops along commute. Plenty of protein and sleep. You're body will adapt to the distance over time

DaveHudson

Thanks I'll pop round to H&B at lunchtime and grab some

Looks like I'll be having a rest day after all, We are due thundery showers early afternoon and heavy rain at the end of my shift. :roll:

amaferanga

sharky1029 wrote:

Do what the pros do.
Recovery drink immediatly after ride.
High protein recovery food
High carb energy food for next days riding
Massage every day.

If you can't afford a sports massage every day the best options are:
recovery drink e.g for goodness shakes
gently stretch after a ride
And if you want a massage buy 'the stick' for about £30 (http://www.thestick.com)

-1

The guy is commuting 20 miles a day, not racing 100 miles plus a day! If he followed your advice he'd put the stone he lost back on again in no time.

Pokerface wrote:

I'm sorry but unless you are going at TT pace - you shouldn't need a recovery drink after a 10 mile ride.

+1

20 miles a day should be doable with a good old regular healthy diet.

bobtbuilder

You haven't said how hard you push yourself on your commute.

If you are achy and tired, then give yourself a couple of easy days where you keep your heart rate in the 65% - 75% range, or if not using an HRM, then just ride by feel and take it easy.

jeepie

I agree with the cold bath idea. It's really unpleasant though. But if you can't any way to freshen the legs up and are at a loss e.g. you don't want to take on extra food, then try it. It does work!

Just run the bath with the cold tap on only until it's deep enough to cover your entire legs, but not much higher, and then use something e.g. a magazine, Gameboy etc.. to distract you from the pain of your legs screaming at you for 5 mins. After 5 mins you're done.

I must admit I don't do this very often. But I do do it if I say ride a 100 miles at the weekend and then am commuting in to work the next day....

Bozman

Plenty of water through the day, stretch well after the ride and eat a banana for fuel. i can't see the need for a recovery drink after that distance.
Plus i'd push myself towards the end of the week or go for a longer ride on your final commute, it could finsh your legs off but you're legs will have plenty of time to recover over the wknd and slowly that commute will feel like a stroll in the park.

Bar Shaker

If you are trying to lose weight, have only water for the hour before, during and the hour after the ride. This way your body will continue to burn fat after you finish.

Stretches will help but getting used to the exercise is the only solution.

You don't need any supplements for a 10 mile ride.

rogerthecat

Increase your protine intake, rest at least 2 days a week, use your inner ring and spin more. you should not really need any further carb intake as I gather this takes you about 30 mins

keef66

You shouldn't need an ice bath or recovery drinks after a 10 mile commute. And stay out of Holland & Barrett.

If your legs are aching, just drop the intensity a bit until you can cope with the distance on a daily basis.

mickybhoy

I commuted regularly last year (15 miles each way) but not every day of the week. When I tried commuting by bike 5 days in a row for the first time last September, I was knackered.
This spring I have used the train on only a handful of occasions. Quite simply, my legs have now adapted to regular cycling and I still feel fresh at the end of the week after 150 miles. Even though I'm not too heavy, any excess weight from scoffing Christmas cake etc over the winter has totally disappeared.
Although I agree with most of the advice here, I would simply say make sure you get good sleep, have a well-balanced diet and be patient. It takes time for the body to adapt.

will3

Check your bike set up/saddle height etc.

Be careful if you're trying to lose weight. I used to do that sort of distance. It just made me hungry without burning anything much off.
Got heavier if anything.

sumosprintstar

Monty Dog wrote:

SIS Rego is a recovery drink, drink soon after your ride.

+1. Really notice the difference if I dont take one.