What is my body telling me?
Discussion
Serious question for those that know about this sort of thing.
I've just returned from tonights ride (23.79 miles at 17.43 mph average for those that are interested) and I've noticed a trend developing. My legs are quite stiff up until I cross the 4/ 4.5 mile mark (approx) after which I'm fine to go on for miles. So, if I was to meet you chaps in Richmond Park, I'd need to do a good stint beforehand to be at my best.
I realise that I'm probably being an idiot by asking this, but if you don't ask you don't learn! As my recovery rate after hills has dramatically improved and I'm able to go further, is the early tightness an indicator that my muscles are improving and need longer to warm up, or do I need to do something different when starting my ride?
Once warmed up, I seem to be fine for miles (dim light and the fact I've removed my lights stopped play tonight)
I've just returned from tonights ride (23.79 miles at 17.43 mph average for those that are interested) and I've noticed a trend developing. My legs are quite stiff up until I cross the 4/ 4.5 mile mark (approx) after which I'm fine to go on for miles. So, if I was to meet you chaps in Richmond Park, I'd need to do a good stint beforehand to be at my best.
I realise that I'm probably being an idiot by asking this, but if you don't ask you don't learn! As my recovery rate after hills has dramatically improved and I'm able to go further, is the early tightness an indicator that my muscles are improving and need longer to warm up, or do I need to do something different when starting my ride?
Once warmed up, I seem to be fine for miles (dim light and the fact I've removed my lights stopped play tonight)
Doesn't sound like it, but it's a lot if you were doing nothing until a couple of months ago.
So long as you give yourself at least one rest day a week you ought to be okay - but there might be some benefit in fitting in a recovery workout - a swim, a steady, technique-focussed ride or something like that to ease out the stiffness.
Or pay for a massage every month or so...
So long as you give yourself at least one rest day a week you ought to be okay - but there might be some benefit in fitting in a recovery workout - a swim, a steady, technique-focussed ride or something like that to ease out the stiffness.
Or pay for a massage every month or so...
Just checked my mileage for the past week and it's just shy of 80. I didn't think that was much compared to some.
I've been riding regularly only for a year or more, but have increased the frequency over the past 6 months. No warming up excercises as such, so perhaps that's the answer?
After the first few miles I'm fine, no stiffness at the end of the ride, or the morning after.
I've been riding regularly only for a year or more, but have increased the frequency over the past 6 months. No warming up excercises as such, so perhaps that's the answer?
After the first few miles I'm fine, no stiffness at the end of the ride, or the morning after.
I think the fact that you're varying the sessions is a really good thing, and a very novice mistake that often gets made.
I'm no pro, but my guess would be lack of warm up and cool down, and / or lack of stretching is causing the tightness. Try a good stretch when you get home and a cool shower. A massage might be good too, but I'm not offering.
Whoever suggested some cross training is probably on the right path too. I would recommend swimming as it is a good workout for the arms, leaving the legs to rest a bit compared to cycling, but is still a great CV work out. It can be very technique dependent though.
Sounds like you're ready to join a small group one night too, of that was an average speed round Richmond, you're not going to embarass yourself!
I'm no pro, but my guess would be lack of warm up and cool down, and / or lack of stretching is causing the tightness. Try a good stretch when you get home and a cool shower. A massage might be good too, but I'm not offering.
Whoever suggested some cross training is probably on the right path too. I would recommend swimming as it is a good workout for the arms, leaving the legs to rest a bit compared to cycling, but is still a great CV work out. It can be very technique dependent though.
Sounds like you're ready to join a small group one night too, of that was an average speed round Richmond, you're not going to embarass yourself!
What sort of cadence are you running at? If you're a masher rather than a spinner, you might not be sufficiently dissipating the lactic acid in your legs, so try having a good spin at the beginning and end of your ride - first and last couple of miles. You should aim to be spinning at around 80-110 rpm, in as many situations as you can.
You might also be overanalyzing it - the first 4-5 miles IS your warm up. There's no problem with not being on top form until you've done these - my first lap of the park is a bit of a struggle until I'm fully warmed up. 2nd and 3rd are much easier generally.
You might also be overanalyzing it - the first 4-5 miles IS your warm up. There's no problem with not being on top form until you've done these - my first lap of the park is a bit of a struggle until I'm fully warmed up. 2nd and 3rd are much easier generally.
I don't do road, but a lot of mtb - but if my ride starts on a road or a flattish trail, I do notice it takes time to get things up to 'working heat'. (I'm guessing that perhaps technical or singletrak mtb stuff, I'm too busy not riding into stuff to notice the same phenomenon.)
What I do know for sure is that when I run, it's always the first mile or two that feels the most rusty, then, provded I'm at a steady pace, I can keep going up to about 6 to 7 miles before I then begin to feel tiredness in joints and or muscles.
HTH
What I do know for sure is that when I run, it's always the first mile or two that feels the most rusty, then, provded I'm at a steady pace, I can keep going up to about 6 to 7 miles before I then begin to feel tiredness in joints and or muscles.
HTH
Cadence, now there's a thing.
I have no way of measuring exactly I'm afraid, but while I used to pedal like mad, I now try and keep it as steady as possible with the odd burst here and there.
Perhaps its time to get something that tells me more about this, but as it seems like 4 miles is an acceptable warm up I'm happy. Odd that it has only just started to be this way though.
Onwards and upwards....
I have no way of measuring exactly I'm afraid, but while I used to pedal like mad, I now try and keep it as steady as possible with the odd burst here and there.
Perhaps its time to get something that tells me more about this, but as it seems like 4 miles is an acceptable warm up I'm happy. Odd that it has only just started to be this way though.
Onwards and upwards....
You're just warming up. If you've biked a bit in the past day or so (and with your pattern you always will have), you can expect to feel a wee bit stiff when you start. Take it easy for the first wee while, I find a heart rate monitor helps for this, keeping below 130 or so.
Cheers,
FT.
Cheers,
FT.
It takes me at least 20 minutes to warm up. During this period, any hard efforts just cause muscle damage. I know this from attempting to race without warming up - my performance is fine during the race but I get very sore calves for the next couple of days.
My usual training run involves about 40 minutes warm up, starting very slow for the first 20 then varying effort and cadence a bit to get the muscles recruited properly.
Before a road race I'll often only do about 10 minutes warm up, but then take it easy for the first few minutes of the race. If I was going to attempt some doomed breakaway off the starting line I'd do more than that.
My usual training run involves about 40 minutes warm up, starting very slow for the first 20 then varying effort and cadence a bit to get the muscles recruited properly.
Before a road race I'll often only do about 10 minutes warm up, but then take it easy for the first few minutes of the race. If I was going to attempt some doomed breakaway off the starting line I'd do more than that.
Garlick said:
Cadence, now there's a thing.
I have no way of measuring exactly I'm afraid, but while I used to pedal like mad, I now try and keep it as steady as possible with the odd burst here and there.
Perhaps its time to get something that tells me more about this, but as it seems like 4 miles is an acceptable warm up I'm happy. Odd that it has only just started to be this way though.
Onwards and upwards....
Cadence matters - it's worth investing in a cadence meter and then using it to steadily increase the cadence you're comfortable with to 90 plus. Essentially you're recruiting more efficient muscles by pushing faster rather than harder - within limits, of course.I have no way of measuring exactly I'm afraid, but while I used to pedal like mad, I now try and keep it as steady as possible with the odd burst here and there.
Perhaps its time to get something that tells me more about this, but as it seems like 4 miles is an acceptable warm up I'm happy. Odd that it has only just started to be this way though.
Onwards and upwards....
Garlick said:
My legs are quite stiff up until I cross the 4/ 4.5 mile mark (approx) after which I'm fine to go on for miles.
I am exactly the same. I sometimes have a quick stretch before I ride, but maybe I need to do more to get my legs going earlier. Must admit I always thought it was normal, and never worried to much.Nick_F said:
Essentially you're recruiting more efficient muscles by pushing faster rather than harder - within limits, of course.
As I understand it lower cadence is actually more efficient from an energy standpoint, but leads to premature muscule fatigue.Since most people will tire before they bonk (if adequately fed on the bike), higher cadence is more effective and necessary for extended efforts, but it's not more efficient.
That said, I'm not sure the causes of muscular fatigue are particularly well understood.
Lance Armstrong is famous for his high cadence, but was able to get away with this because he
Edited by HundredthIdiot on Thursday 3rd June 11:57
Gassing Station | Pedal Powered | Top of Page | What's New | My Stuff