Quads not recovering

benhben

Recently got into road cycling. Did about 90 miles over the last week, but my quads have been the major thing holding me back.

Cardio wise Im fine, play football 2-3 times a week and gym when not cycling or footballing. The major thing that holds me back is weakness and soreness in my quads. They literally burn when on the bike and seem to be getting worse.

Last rids was 24 miles on sunday, so had a couple days off to recover after that. Went to cycle to football tonight and there was simply nothing there. No power and instantly burning once even a small hill started. I would normally blast up this hill no trouble. Ended up having to walk to the top :?

Seems more sever on the lower quad muscles just above the knee.

Anyone know if this is a common issue for new amateurs?

Any tips to aid recovery? Ive been stretching and even trying to self massage them.

First post by the way.

THanks,
Ben

jgsi

Welcome anyways.. but sounds like you need a balanced fitness programme... if you are doing what you are saying you are doing then you shouldnt be getting either so severe doms or muscle fatigue that much... so get proper face to face advice at your gym re more muscle endurance and factor in more cycling because in the long run, it's the best sport in the world... no arguments, you football fascisti out there...

ozzy1000_0

benhben wrote:

Recently got into road cycling. Did about 90 miles over the last week, but my quads have been the major thing holding me back.

Cardio wise Im fine, play football 2-3 times a week and gym when not cycling or footballing. The major thing that holds me back is weakness and soreness in my quads. They literally burn when on the bike and seem to be getting worse.

Last rids was 24 miles on sunday, so had a couple days off to recover after that. Went to cycle to football tonight and there was simply nothing there. No power and instantly burning once even a small hill started. I would normally blast up this hill no trouble. Ended up having to walk to the top :?

Seems more sever on the lower quad muscles just above the knee.

Anyone know if this is a common issue for new amateurs?

Any tips to aid recovery? Ive been stretching and even trying to self massage them.

First post by the way.

THanks,
Ben

welcome! I'm no real expert in these things, but I have recently come back to cycling after a big break, so my body has probably just been through somthing similar to what yours is going through now. I'd say pace it, the volumes/distances you describe don't sound huge, but if its new to you then give you body a few weeks to adjust. increase the expectations on you body gradually and rest plenty/eat well.

i have had similar things with my legs, I don't know if its placebo but I take alot of fish oil which seem to help??? somtimes you just have to write off a couple of days and rest up whilst your body ctaches up, its fine to do this and in the long run might be more beneficial... I find if I'm pushing my abilities hard for 2-3 weeks I get to a point where I need a proper easy week before I can continue pushing again..

good luck, lets us know how you get on,

O

danowat

It could likely be a bike-fit / positioning issue.

wheeler585

Hi, I had this same issue after changing my roadbike from last racing season. I knew I had the power and strength, but as soon as the power went down or I tried to breakaway, my lower quads would burn and feel they had nothing in them, very frustrating! Found out that with the new compact position, my cleats were to far forward, seat to far back, and seat needed lowering by 5mm, had a few teething problems, but have got it spot on now, no more problems!

Also try stretching hamstrings 2-3 times a day, and hip flexors. Hope you get sorted!

milton50

It certainly sounds more like a bike-fit issue than anything else. I would either go to my local bike shop and ask to have the seat tube length and the saddle position looked at, or go here and use the fit calculator yourself.

The other things which could be causing the issue are nutrition and/or pushing the specific muscles used in cycling too hard from the beginning. Some people find that, even though they play other sports, after cycling their legs hurt because their muscles haven't been exercised in that specific way before. So you might want to just go on long steady rides for the first few rides. In terms of nutrition I would just make sure that you are refuelling soon after you finish cycling. The first hour after cycling is when your leg muscles most require energy to replenish themselves.

But as I said, if you are a reasonably fit person and yet suffering consistent pain in your quads then it's more than likely a bike-fit problem.