Tired thighs.(0ooer)

Davdandy

Ok,i have now done five rides in five days this week.Not long compared to you guys i know but for me every day has been a milestone.An 8, 8.5, 11.5, 12.5 and today 15.5 miles.

Today i have been really aching in my upper thighs,that means the training is working i guess but should i keep going or rest for a day,i am not sure how to push myself forward without doing any damage.Like is said i know the mileage is not high but i am just starting out after a lull over Winter where i never got out at all.

The ache is not major,more an irritation and doesn't hurt but i can really feel the work i have done.

So,should i carry on or rest for a day.What do you think is the best way to go?

danlikesbikes

Active recovery day i.e. ride but ride easier than you have been to keep your legs going and 'flush' out any toxins and getting your HRM up above that of sitting down doing nothing will help. Eat & drink plenty of good foods & massage your legs or if you don;t know how to a hot bath & some simple stretches should sort out out.

Davdandy

Thanks Danlikesbikes,i have just has a soak in the bath and gave them a rub (the wife refused).

I will go out again tomorrow then but as you said take a nice leisurely ride locally.Would you suggest for one day then hit the ride again the day after or is it a matter of how i feel on the day.Like i said earlier i don't want to over-do what i have achieved through over-zealousness.

Graham K

Rest days are just as important as training days.

danlikesbikes

I try to do 1 day a week of total rest, but have found a light spin to be just as good.

Plus if you building up your riding? Would suggest a 4 week routine where you increase your distance by say 5% day on day. Take your rest day & then next week do the same increase. After 3 weeks you may feel then effects of your work so have week 4 on about 75% of the last increased week.

Davdandy

I`ll do as you say Danlikesbikes and just have a spin tomorrow,something light and easy.

I plan on going for my first club run on Sunday,though i havent been to a meet or anything and would like to at least show willing and not drop out after the first few miles.

Thanks again for your advice,i`ll put it into action straight away.

danlikesbikes

Well its not the gospel of training but has done me some good over the last years.

Always a good idea to plan in recovery sessions to your training & I tend to find that after hard sessions taking a day off is OK but active recovery helps me much more than just no exercise.

Good that your setting and breaking your own milestones & keep at it as there is nothing wrong with that. Just be sensible in the amount you build up & listen to your body if you start to feel low on energy all the time and lethargic then perhaps you are pushing too hard too soon. If you take a sensible approach your body will adapt well and you will see the gains.

Joining any group ride will also help as you will learn new skills such as pack riding & perhaps get out on some routes you might not know about.

Good luck with it & don't be afraid to ask lots of questions.

Davdandy

Thanks once again Danlikesbikes,you have given me some great advice.

One other question i will like to ask and it has been said a thousand times already i`ll bet, is when does saddle sore stop.I am wearing padded shorts/tights but the soreness still comes through towards the end of a ride,is it a matter of toughening up the backside and gaining muscle strength coupled with time?

danlikesbikes

Can be a mix of things & not one simple answer really.

Generally you will get used to it after a time, but if you are new to biking & putting in lots of miles you might find it takes longer.

Could be your bike set up is not optimum for you & you might want to consider a bike fit.

Your saddle may not be idea for you, generally if it feels comfortable & you get on with it then unlikely to your saddle. If you just can't get comfortable etc then getting your sit bones measured (some shops do this for you) then purchasing a saddle specific to your width might help.

Chamois cream if you are using this great if not would suggest that you give it a go as should help a lot IMHO

Davdandy

I dont need any cream,it isnt that bad,at least not doing the miles i am doing but maybe once i start doing longer runs.

I will have a look at getting a saddle fit,it isnt that bad that i cannot ride but something that need to be look at.Thanks again Dan.

danlikesbikes

Chamois cream is more for prevention of rubbing but some do contain an anti inflammatory & antiseptic elements so might help. Do take what you mean as can be a bit of overkill on shorter rides, it is worth investing in some though.

Think shops that sell specialized gear can measure your sit bones though am sure others systems are available too.

Davdandy

We have an Evans store about ten miles from home,i may go in and see if they can measure my sit bones,i suppose they ask you to sit on some kind of seat do they,i dont think they would want me to drop my pants in the store while they get the tape measure out.

Thanks again Dan.

danlikesbikes

Personally have no idea as never had mine measured but safe to assume its not a drop then and bend over procedure.

Another option that lots go for a seats with cut outs in them to relieve pressure so might be another avenue to consider.

Davdandy

If they start to slap on the marigolds then i know it aint gonna be pretty.

andyeb

I can confirm that in Evans, they have a Bontrager seat with a white gel pad. You sit on it and, provided you make a good impression , they can see where your sit-bones are and can recommend you the correct size saddle.

Don't discount chamois cream out of hand - prevention is better than cure. Sudocream is good if you have saddle sores you are trying to get rid of. Other than that, make sure you wash your cycling shorts after every ride (even a short recovery ride) and make an extra effort to keep super clean down there. Some people advocate using anti-dandruff shampoo to kill off any lurking bacteria in the region.

If you are still sore down there, complete rest days may be preferable to easy spins while you recover.

Davdandy

I went out today and only did 12 miles but felt as fresh as a daisy,i could have done double that i feel.Now,only last week i would have struggled at the 5 mile mark so progress is coming along.

Another thing is there was no saddle sore at all,a little shifting on the seat from time to time but that was all.I nice and for me,easy ride out.I will visit Evans sometime soon.But as i said previous the soreness was not too bad just something i thought needed advice on.

Thanks once again chaps,your advice and views have been invaluable.