Instant fatigue in quads - any ideas?

ph0u203d

Hello all, hoping you might be able to give me some advice.

I've been riding for a few years now. I tend to get out at least once a week, almost every week, probably covering 40-60 km per ride. In the summer months I might go out for a quick spin after work, once or twice a week. I've completed the Fred Whitton challenge and quite a few sportives of 75 miles plus. I'm on strava and have definitely seen an improvement in my segment times since I started. No KOMs just yet though! But basically I'm not a complete novice and not training every day.

When I go out I spin gently on the small ring for a minute, until I get to the end of my street. I then move onto the big ring and almost instantly (i.e. within seconds) I feel fatigue in my quads. It's not as severe as after a full-on sprint, but I can definitely feel it. The same happens whenever I go over a slight rise, even though i managed to get up hardknott pass without stopping! I also feel it walking up stairs, despite not feeling out of breath. Any thoughts on what could be causing this fatigue? I've considered it could be due to over-training, but most weeks I only get out once or twice a week. Could it be under-training? Could I be going too hard too soon on my rides?

Thanks in advance for any advice.

bristolpete

[url=http://www.bikeradar.com/forums/viewtopic.php?p=19703186#p19703186]ph0u203d[/url] wrote:

Hello all, hoping you might be able to give me some advice.

I've been riding for a few years now. I tend to get out at least once a week, almost every week, probably covering 40-60 km per ride. In the summer months I might go out for a quick spin after work, once or twice a week. I've completed the Fred Whitton challenge and quite a few sportives of 75 miles plus. I'm on strava and have definitely seen an improvement in my segment times since I started. No KOMs just yet though! But basically I'm not a complete novice and not training every day.

When I go out I spin gently on the small ring for a minute, until I get to the end of my street. I then move onto the big ring and almost instantly (i.e. within seconds) I feel fatigue in my quads. It's not as severe as after a full-on sprint, but I can definitely feel it. The same happens whenever I go over a slight rise, even though i managed to get up hardknott pass without stopping! I also feel it walking up stairs, despite not feeling out of breath. Any thoughts on what could be causing this fatigue? I've considered it could be due to over-training, but most weeks I only get out once or twice a week. Could it be under-training? Could I be going too hard too soon on my rides?

Thanks in advance for any advice.

Could be a few things, including a cold brewing, poor nutrition and suppliment. I was feeling very similar on the bike and was really finding it hard, but have a read of this (linked below) what I posted last week - a huge, huge impact on my quads and legs overall, so much so that they feel hugely better on and off the bike all week now and roller sessions have become relaxed as the lactic, stress, tension and fatigue which likely built up over a number of years has been rolled out with basic TLC. It can even help knee tracking as you can roll out the ITB and hips to a point which again have an impact.

As an aside, an old pro told me to spend longer in the small ring on the start of a ride to get the blood moving through the vascular return to the quads before jamming the bike into the big ring - I do it as a matter of course and again makes sense as you warm into the ride.

viewtopic.php?f=40011&t=13036187

chrisaonabike

FWIW, I'm similar. I mostly ignore that feeling of muscle fatigue - I just back off a little on the effort till it goes away.

That said, changing from the little chain ring to the big one is quite a big gear change. So the force required to continue at the same forward speed will increase as the rpm drops quite a bit. Hence the muscles complaining initially.

Try up-down-down (up on the chain ring, down twice on the cassette) so that the gear only changes a little at a time.

But in reality, if you can do the Fred Whitton, you've nothing much to worry about, I'd speculate.

mmacavity

http://www.nhs.uk/Livewell/fitness/Pages/physical-activity-guidelines-for-adults.aspx

http://www.theguardian.com/science/2014/jan/13/no-pain-no-gain-exercise-heart-health-dementia-cancer

ph0u203d

Thanks for your replies. It's useful to know others suffer from this too.

The roller idea is interesting. Admittedly one thing I don't do before/after a ride is stretch, and the flexibility in my legs isn't great. For instance, if I do some gardening and kneel down with my shins on the ground, sat over my ankles for more than say 15 minutes, I almost always feel like I've pulled my hamstrings, so I tend to avoid doing this kind of activity in the days leading up to a planned ride. The fatigue on the bike mainly affects my quads, but could also be due to a lack of flexibility.

I've had the same feeling pretty much since I started riding (over 2 years ago) so I don't think it can be a cold coming on. I don't take any supplements, but think I eat a fairly balanced diet. I don't think my seat is too high, as I've had a proper bike fit at my LBS. The fitter did mention that I was probably between frame sizes, but he adjusted the stem length and, given that the lower back pain that I had before the bike fit had gone a couple of rides later, I guessed everything was set up properly.

So maybe it's a combination of going a bit too hard at the start of a ride, and lack of flexibility in my legs? But I suppose you are right, if I can manage the Fred Whitton it's not disastrous. I just feel that if I can rid myself of the fatigue I could push on a go a bit faster. In which case I'd probably feel fatigued again!

keef66

[url=http://www.bikeradar.com/forums/viewtopic.php?p=19703243#p19703243]cyd190468[/url] wrote:

Do you have your seat too high? A high seat makes you pedal with your toes pointed so your calf can't contribute to pedalling, which loads up your quads.

I'd say the opposite. With a saddle too low you're using your quads more and not getting the most from your glutes.

If your saddle's at the right height, I'd say it sounds like you're not warming up properly. I give it 15-20 minutes easy spinning before I gradually up the intensity / effort. Just like my son; at the first opportunity he'd stick it in the big ring and start mashing away. He thought cycling should be like weights in the gym. Predictably he'd be back in 25 minutes complaining of burning thighs. (Strava must take some of the blame for this!)

I pointed out to him that in spite of my being 58 years old, I can be out for 50 miles or so, spinning away comfortably, and feel no discomfort afterwards. Bit by bit he's got the hang of both warming up properly, and of using the gearing intelligently in order to pedal at a higher cadence. He's going further and faster now, without the painful after effects.

bristolpete

Well, I understand how you feel as excessive quad fatigue has hampered my cyling on and off for years which paradoxically, cycling is part of the issue as naturally big quads and short legged (track style legs). Tried all the bike fit stuff, saddle up, saddle down, a sea of bikes and so on. Over the years, I have come to realise the importance of off the bike stuff like stretching, nutrition - making sure you fuel the muscle and of course the fabled foam roller which has had a HUGE impact on my quads I find it hard to believe. I am literally typing this after doing a 40 miler in Devon where I live with 3000 feet of up/climbing - before I rolled, I would have been sore, blowing up and struggling but believe me, the roller has completely removed this issue. Of course we pull and tear muscle when we ride so the after ride stuff important as on the bike and the other posters advice on spinning up.

BrandonA

What cadence do you spin? Might it be worth trying to spin a higher one. If you did less pressure would be put onto your legs.

ph0u203d

I don't think I'm trying to push too hard a gear or too low a cadence, and I'm far from flat out when the feeling of fatigue starts. It's within a few minutes of starting, which I found strange, especially as I've been riding for a few years now (I assumed my legs would have adapted by now). But probably staying on the small ring for a bit longer will help as a warm up. I'll look into stretching/using a roller too. Thanks.

mmacavity

https://www.britishcycling.org.uk/knowledge/article/izn20130115-All-Cycling-Cross-Training-0

http://www.bikeradar.com/gear/article/resistance-training-for-cyclists-35771/

SHHH

I think it's due to lack of flexibility. Most likely hamstrings and lower back. Foam roller for the main muscles will help. For hamstrings, sit down on a pillow on the floor, legs wide apart and gently lean forward without bending arching the back. Sit for 30 min.

Jockalladrick

I'd also try looking at Saddle set back
Maybe look at the fitting advice from Steve Hogg

mmacavity

http://roadcyclinguk.com/riding/bike-fitting-the-myth-of-the-upstroke.html#FFo8hvajL6sY5WrP.97

http://www.cyclingweekly.co.uk/fitness/training/how-to-pedal-efficiently-173185

http://cyclist.com.au/bikes/going-round-circles

pero

ph0u203d wrote:

Hello all, hoping you might be able to give me some advice.

I've been riding for a few years now. I tend to get out at least once a week, almost every week, probably covering 40-60 km per ride. In the summer months I might go out for a quick spin after work, once or twice a week. I've completed the Fred Whitton challenge and quite a few sportives of 75 miles plus. I'm on strava and have definitely seen an improvement in my segment times since I started. No KOMs just yet though! But basically I'm not a complete novice and not training every day.

When I go out I spin gently on the small ring for a minute, until I get to the end of my street. I then move onto the big ring and almost instantly (i.e. within seconds) I feel fatigue in my quads. It's not as severe as after a full-on sprint, but I can definitely feel it. The same happens whenever I go over a slight rise, even though i managed to get up hardknott pass without stopping! I also feel it walking up stairs, despite not feeling out of breath. Any thoughts on what could be causing this fatigue? I've considered it could be due to over-training, but most weeks I only get out once or twice a week. Could it be under-training? Could I be going too hard too soon on my rides?

Thanks in advance for any advice.

Hi,

Have you found solution for your problems?

imposter2.0

Pero wrote:

Hi,

Have you found solution for your problems?

The OP hasn't logged in since 2015...