Need help with muscle pain and fatigue while riding.

G

givinmtb'natryinnj

New Member
Im just wondering what will help before a ride, during a ride and after a ride. I basiclly have gone from not riding a bicycle for 8 or 9 years to riding at least 5 or 6 times a week. For a period of 1 to 2 hours. Everytime i go ride the first half hour or so my body fights me to not wanna go. After that im good and can last at least another hour or more with no problem. After im done riding is a diff story. My legs kill me, crazy burn sensation. Even this morning after riding yesterday from 10 to 12am. Although its getting a lil better over the last couple months. What can i do to help my out of shape self? LOL

I read about those recovery drinks and other energy stuff. Does any of it work?

Any help or info would be good!

Also i do bring plenty of water and granola bars to snack on while im riding. Do i need something else?
 
givinmtb'natryinnj said:
I basiclly have gone from not riding a bicycle for 8 or 9 years to riding at least 5 or 6 times a week. For a period of 1 to 2 hours.
Click to expand...

You will have more energy when you ride if you give yourself some rest before bigger effort days. Basically on big effort days go longer and follow that up with light days. Doing the same thing 5-6days a week can just wear you down.
Big effort day=3+hours of riding which involves some climbing
Light effort day=less than an hour with hardly any climbing(done on road bike if you have).
For simplicity sake I'd say ride hard 2x/wk and take it easy(light effort) 3x/wk. This allows for 2 days/wk off the bike.
If putting in 3+ hrs of saddle time/ride is not possible than just try to mix up the intensity levels. Big effort day go all out and ride as fast as you can for 2 hrs. Light effort day hold back and pedal softer on the bike for under an hour.
Again the key is to not keep repeating the intensity levels of rides 5-6 days/wk. It gets old, and it wears you out. Work hard on effort days, relax and spin on recovery days. this is how gains are made.
or just follow bfj's training and just rideyerbike😀
 
vary the intensity level, allow for rest and you can easily work up to 3+ hours in the saddle.
 
well today is going to be a nice and easy day around the manasquan res. with the woman. and sunday and monday look like washes so ill have time for rest. lol

Does any of the recovery stuff do what it says?
 
I could add some off hand knowledge...take extra vitamin D and Vitmain B..anyway you can get it. your body needs it to maintain energy, keeping bones and endo system working probably/ recuperation.I went to my chiro. a few months ago and he mentioned there is a almost epidemic of vitamin D deficiency across the country... Check it out. Good luck and keep riding! :hmmm:
 
elisa said:
... he mentioned there is a almost epidemic of vitamin D deficiency across the country...
Click to expand...

I read an article somewhere (Science Daily maybe?) that said that vitamin D deficiency is becoming quite an issue for kids. It blamed a lot of this on video games. Apparently youngin's aren't getting outside and getting their dose of vitamin D thanks to ol' Mr. Sun like they used to.

Not a surprise; in the summer I often have to "kick" my kids outside...when I was their age it was almost impossible for our folks to get us to come inside.
 
I never had a D deficiency as my grandma was big on Cod Liver Oil in the winter. That's what I still use, had it this morning. You also get vit A and omega 3 this way. Great stuff but spend the extra to get a quality oil.

I'll cut way back in April and eat more sardines and salmon.
bruce b.
 
are you drinking enough water on the days you arent riding? I find that makes a big difference. I use L-Glutamine after long rides. It helps me alot.
 
I do construction and work outside vitamin D isnt a problem at all! I love being outside!

I was talking about all those recovery drink powders and pills etc. Do they help at all?
 
I think that a recovery drinks helps. I use one any time I go longer than an hour running and 90 mins on the bike. You do not need to purchase anything fancy, chocolate milk will do. You are looking for a 4:1 carb to protein ratio.
That will replace your glycogen stores for the next workout.

Are you practing good nutrition on the bike?
 
i'm no expert..but...

maybe since you're not riding for such long periode of time,it's make your muscles kind of stiff.so when you riding for an hours or more you'll feel burning on yer leg and upper body i think that bcoz your body (muscles) needed time to re-adjusted with the work you put on the muscles..if riding only 1 or 2 hrs with your daily meals/diet it's allready suffice...but do take recovery meals or drinks after working out (the most important part) and resting.

my suggestion is like all others poited out,..get out there and not just riding yer bike but also hiking or running might helps.

me,..OTOH if my muscle get stiff...a visit to acupunture/massage practice will eased me!!😀 but mostly after hard bike racing tho.
 
Not really into hiking and i cant do anything high impact like jogging or running. Joints are shot from all the years of bmx crashes and work. Thats why im riding mtbs my joints can handle that without much pain.

Also what can i do before and during a ride to give me a lil boost?
 
If your legs are that burnt and fatigue that easily, there's nothing you can do during a ride to give them any boost that will matter. If you ride hard and fatigue and burn, you need to follow it up with recovery which allows your muscles to repair and strengthen. An easy ride, a gentle workout, good nutrition, sleep and a couple days off the bike are all recovery. If rest and active recovery don't help, you should ask a doctor.
 
Last edited:
Aside from not eating right, some vitamin D Deficinecy comes from YES Fogerson, not going outside and over use of sunscreen. Ask your doctor to check your Vitamin D levels next time u go in. The test is literally one of the cheapest blood tests to do, there should be no problem (unless of course your doctor is anti-health) The name of test/script is Vitamin D 25-Hydroxy.
Go fo it...
 
Your recovery drink/eat window after you ride is about 30 minutes. So whatever 4:1 food or drink works for you, have it ready to go for after your ride. Drink more water even off the bike. When you over work your legs, your body needs to remove those toxins. Water may help.
 
givinmtb'natryinnj said:
Im just wondering what will help before a ride, during a ride and after a ride. I basiclly have gone from not riding a bicycle for 8 or 9 years to riding at least 5 or 6 times a week.
Click to expand...
givinmtb'natryinnj said:
Also what can i do before and during a ride to give me a lil boost?
Click to expand...
Cyclopath said:
If you ride hard and fatigue and burn, you need to follow it up with recovery which allows your muscles to repair and strengthen. An easy ride, a gentle workout, good nutrition, sleep and a couple days off the bike are all recovery.
Click to expand...
The Problem
Ok you go from not riding a bike to trying to ride 5-6days a week and your wondering if there is a magic potion you can drink to keep you from getting fatigued.
There is no magic potion. Supplements are for competitive cyclists doing all the right things with regards to nutrition and training and want to ensure there getting as much recovery as possible. Supplements at this point will not help you.
The Solution
My advice is to vary your intensity level. As Sandy points out ride hard than follow it up with less intense rides for recovery. What you are doing is putting in roughly the same intensity level 5-6 days a week. You are starting to loose energy on rides because your tired from yesterdays ride. As a result your efforts become mediocre because your never quite ready to give 100% effort.
If you have the luxury of being able to ride 5-6 days a week than make the most of these rides and put a game plan together that involves 1-2 days of hard efforts and 3 days of lesser recovery efforts.
If all else fails just get a single speed and ride. 😀
 
Yeah take a few days off here and there too. And sleep a little more than usual. And stop drinking so much beer.

Nothing you eat nor drink is going to be a magic elixir, unless it's a quintuple double espresso.
 
You must log in or register to reply here.
Back
Top Bottom