Releasing the pressure

[CooperS]

I've been cycling more than ever over the past 6 weeks. i've competed in a 85 mtb cycle ride, completed an outbounds charity event (cycle, kayak, orienteering) plus been mtb'ing up at glentress (3 hours) at least once a week with 3/4 days commute (only 16 miles each way thou 55 - 60 mins each way)).

So with all this my legs are starting to ache every time im out... did a 30 mile loop out of edinburgh today and i was dying up some of the hills on my roadie and it isn't that i don't have the strength i do i'm just not recovering as quickly which is frustrating.... now i know i've got to rest and that'll help but would a sport masseuse help by breaking down my pressure in my thighs... the girl after the 85 mile who gave me a once over said that she couldn't believe how tight my legs were (and hence why my knees were hurting for the last 20 miles) and i should at least have a routine of stretching.... (something i dont always spend enough time over..)

Anyway anyone think it'd be money well spent and any recommendations in the Edinburgh/ Glasgow area?

Thanks

[CerbitonFlyer]

Massage almost certainly will help. Other than that I would recommend 'warming down' properly for at least the last few miles letting your heart rate drop right down. Stretching will help, yes. Make sure you do it before and after the ride. Also you could try recovery 'shakes' to help your body replenish nutrients etc lost while exercising. And make sure you're getting plenty of sleep.

[Uriel]

It's a bit girly, but I was recommended one of these.

Plenty of videos on Youtube (http://www.youtube.com/watch?v=QJLxruO3su0) showing how to use them to correct various problems. When I started it was pure agony, particularly my IT band and quads. After a few days of doing it for 10 minutes per day I was able to do any exercise without any discomfort or tightness at all. I can't imagine it's as effective as having a sports massage after every ride, but it's a whole lot cheaper and a lot more convenient.

[Parsnip]

The old foam roller is great for your quads and ITB (bit down the outside of your thigh) I have a "the stick" roller thing to do my calves.

Sports massage from a good physio every month or so makes the world of difference - hurts like holy hell, but really helps. I used to have really bad knee pain from super tight IT bands - massage and a lot of swearing during said massage was needed to fix it, really noticeable and instant benefit though.

Stretching and a rub down after a ride has became routine now - take 10 minutes and really speeds up recovery - don't need to do everything, I just do my ITB and my hamstrings, as I know that is where I get tight. Focus on what is needed, starting an ambitions stretching routine post ride will result in you abandoning it after a few rides.

Ice baths also really help after super high intensity stuff. Compression tights/socks are fantastic too, stick them on under your trousers and you will be amazed the difference that they make - leaving the on overnight works even better, but half of the time I forget and the other half of the time I can't face the slagging I get for wearing tights to bed

[CooperS]

Thanks everyone, if this is going to be a new routine for me (albeit i think the Glentress might ease off as the weather gets worse) i'm going to have to make time to warm down after each ride (however short i feel it might be) and take the pain of a proper sports massage once a month.

I'll feedback later in the month to see where i've got to and if i'm still having troubles.

Thanks

Tom

[CooperS]

Thanks everyone, if this is going to be a new routine for me (albeit i think the Glentress might ease off as the weather gets worse) i'm going to have to make time to warm down after each ride (however short i feel it might be) and take the pain of a proper sports massage once a month.

I'll feedback later in the month to see where i've got to and if i'm still having troubles.

Thanks

Tom

[OneDs]

Try and vary your pace in your rides, do more interval type of riding. It's the best way to build up strength and increase your VO2 max and recovery rate. I.e do a mile flat out, 1/2 mile easy. Or try and ride single speed on your commute now and again.

At the moment your probably trying to keep your cadence up and applying the relative torque and gear selection to do that. This can be very monotonous and if your position on the bike isn't ideal potentially damaging. If you are going to be keeping up this significant mileage, I'd recommend getting fitted to your bikes unless you haven't done so already, it might also be worth joining your local club and get some advice and join in some on training & technique improvement.

The best way to improve fitness is to shock the body into it, your certainly doing that, you just need a bit more variety to keep it interested.

I'd 2nd the warm down and the stretching, don't forget to stretch out your back as well as it is not just your legs that take make the effort.

The other thing you might consider is some land based weight training to increase your leveraging power, squats, calf raises, legs curls, lunges etc. relatively high weight stuff in comparison to cycling effort and can increase your capacity to deal with the torque requirements in short bursts. Nothing you need a gym for, couple of cans of paint or bags of puds and some space.

When it's wet, windy and to cold and dangerous then it's turbo trainer or roller time try and vary that type of exercise in the same way, another good type of exercise if you have access to it is indoor concept 2 rowing, very good at building VO2 max and core strength in the lower body & legs.

[robpearson]

Just a very quick addition - make sure you are getting enough protein in in the first 40 minutes or so of getting off the bike to help the muscles recover from the battering you are subjecting them to. Afraid I am incapable of quantifying that, but there is a formula of grams of protein per kg of body mass.