How long do your legs take to catch up?
Discussion
I'm 6 weeks in to commuting to work, 3 days per week covering 90 miles in total. After the first week, I could hardly walk for the weekend. Now things are much better, but I'm still slower on the way home than on the way in (as in slower on the flat, not because of geography) and I can feel it much more in the legs towards the end of the week.
I am assuming (possibly incorrectly) that there will come a time when I can do the three days without giving it much thought and then step up to 4 and 5 days. Is this the case, or will I need to step up to 4 days before I reach a point of not really feeling it after 3 and so on?
If I will get to that point, how long should I expect it to talk? Not the clearest of posts, so hopefully people can make sense of it!
I am assuming (possibly incorrectly) that there will come a time when I can do the three days without giving it much thought and then step up to 4 and 5 days. Is this the case, or will I need to step up to 4 days before I reach a point of not really feeling it after 3 and so on?
If I will get to that point, how long should I expect it to talk? Not the clearest of posts, so hopefully people can make sense of it!
The Walrus said:
Are you stretching and or warming up and down or or you just going for it ?
I'm stretching afterwards when I remember, but not before as I understand this does potentially more harm than good (stretching a cold muscle being a risky thing to do).I sort of have a warm up and warm down at the office end, purely because that's the slowest mile of my route due to traffic lights and so on!
Kermit power said:
I'm stretching afterwards when I remember, but not before as I understand this does potentially more harm than good (stretching a cold muscle being a risky thing to do).
I sort of have a warm up and warm down at the office end, purely because that's the slowest mile of my route due to traffic lights and so on!
Well the only other thing on top of a bit of stretching afterwards is keep hydrated and eat well, that way you are doing the best by your body to help it re-coup.I sort of have a warm up and warm down at the office end, purely because that's the slowest mile of my route due to traffic lights and so on!
And don't listen to OKGO he seems to be the Fabian Cancellara of the pedal powered forum
okgo said:
I ride more than he does, not a lot more to be said than that 
And there's no escaping the fact that legs fatigue.
Than Cancellara ? next you will tell us you are powerfully built And there's no escaping the fact that legs fatigue.
Like Okgo said you could just need to give your legs a rest if you are newish to this as muscles do require time to repair, you can also try spinning at a decent rate in a higher gear at the end of the cycle to help take some tension out the muscle, you don't have to slow down just use a higher gear.
Edited by The Walrus on Friday 17th June 14:40
It's taken me 6 months to go from not sitting on a bike for two decades and starting out for half an hour ride a day in a schoolboy gear (76 inch) to riding two hours a day riding 87 inch gear.
In the last month I could dispense of a rest day every ten or so days.
Once a week I have a quiet day instead of not riding at all.
I drink about 3 to 4 litres a day plus take whey protein.
To answer your question 6 to 8 weeks in you should be fine for that amount of riding without hurting, needing rest days.
Drink lots of isotonic drinks, support your muscles with protein.
In the last month I could dispense of a rest day every ten or so days.
Once a week I have a quiet day instead of not riding at all.
I drink about 3 to 4 litres a day plus take whey protein.
To answer your question 6 to 8 weeks in you should be fine for that amount of riding without hurting, needing rest days.
Drink lots of isotonic drinks, support your muscles with protein.
You shouldn't stretch before a ride as stretching puts micro tears in the muscles and can reduce their performance by up to 30%. Instead, warm up slowly over the first 10 to 15 minutes by using very high cadence (90+).
Try to keep your riding cadence in the 80s and you will soon be fine.
Try to keep your riding cadence in the 80s and you will soon be fine.
I found riding home from London always ended up slower due to getting crosswinds or certainly more wind in the face than going in (plus it's definitely more inclines even those that appear flat as you pull out of the Thames basin)
I'd look to ensure you're not eating too heavy a lunch but ensure it's packed full of calories maybe have a reasonable first lunch but buy something else to eat approximately 1 hour before you leave - that way you'll ensure you have enough energy to then try and keep the pace up.
Just as a sugar-rush/psychological boost I pop a "RideShot" in my mouth as I got changed for the bike so I felt I'd given myself some direct energy prior to leaving
I'd look to ensure you're not eating too heavy a lunch but ensure it's packed full of calories maybe have a reasonable first lunch but buy something else to eat approximately 1 hour before you leave - that way you'll ensure you have enough energy to then try and keep the pace up.
Just as a sugar-rush/psychological boost I pop a "RideShot" in my mouth as I got changed for the bike so I felt I'd given myself some direct energy prior to leaving
I reckon it takes me about 3 months to adjust properly to a given cycling load, so you may be halfway there. Some people respond faster than others.
I have a shorter commute (30km round trip) but find it easier 5 days a week than when I only did 3. I think this is because doing it every day forced me to go slower so I put less strain on the body.
Stretching shouldn't cause muscle tears if done correctly, but it does rob you of elasticity so will make you go slower. Better to treat the morning as recovery ride and push harder on the way home, then stretch in the evening. This also prevents arriving at work a sweaty heap.
I have a shorter commute (30km round trip) but find it easier 5 days a week than when I only did 3. I think this is because doing it every day forced me to go slower so I put less strain on the body.
Stretching shouldn't cause muscle tears if done correctly, but it does rob you of elasticity so will make you go slower. Better to treat the morning as recovery ride and push harder on the way home, then stretch in the evening. This also prevents arriving at work a sweaty heap.
HundredthIdiot said:
Better to treat the morning as recovery ride and push harder on the way home, then stretch in the evening. This also prevents arriving at work a sweaty heap.
Sweatiness isn't a problem, as we have more showers than you'd know what to do with in the office! I do enjoy a good blast in on the morning run too. 
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