Achy legs

[D4MJT]

Now then seasoned pedal-ists.

I've started cycling into work again this year, and I'm trying to up my daily commute to a longer ride, currently anywhere between 8 and 12 miles each way.

I don't think that's too much of a distance, I'm 26 and in better shape than I was last year, but I'm getting quite achy legs towards the back end of the week. Is there anything I can do for this, or is it a case of manning up? I'm starting and ending my rides at a gentle pace so I'm not dropping from flat out to nothing, and I'm doing a few stretches etc. Is deep heat worth a try?

[counterofbeans]

Following ITB problems I got myself a foam roller, I find it really helps my muscles deal with regular riding (i.e. daily 20 mile commute).

CofB

[okgo]

Agree with the above.

Also its not uncommon, legs do ache when they have done a lot of work, mine ache now, and probably will do tomorrow. Meh.

[D4MJT]

counterofbeans said:

Following ITB problems I got myself a foam roller, I find it really helps my muscles deal with regular riding (i.e. daily 20 mile commute).

CofB

Cool, I'll check that out thanks.

Side note - that's a bloody lovely looking E39 you have there, right engine, right colour!

[racerbob]

When my legs don't ache I know I'm losing form. It's a natural thing when gaining fitness, get used to it, the aches usually disperse after a few miles of a ride, if the legs aches stay with you during the first 30mins, think about backing off for a few days.

[counterofbeans]

D4MJT said:

Cool, I'll check that out thanks.

Side note - that's a bloody lovely looking E39 you have there, right engine, right colour!

That's very kind of you to say.

I've had it 6 years and only put 20k miles on it. Sad to think that it'll soon be in "smoker barge 1-5k" territory, such is the loss in value these cars experience.

CofB

[D4MJT]

racerbob said:

When my legs don't ache I know I'm losing form. It's a natural thing when gaining fitness, get used to it, the aches usually disperse after a few miles of a ride, if the legs aches stay with you during the first 30mins, think about backing off for a few days.

Fair play!

I think because I've not really done much for ages it's just a case of getting back into it.

Man up time then!

[ewenm]

Normal. Rule 5 applies.

Seriously though, you will get used to it and don't worry about just spinning the gears home when you're tired. Not every ride needs to be faster than the last.

[AyBee]

No harm in giving them a rest. I took my single-speed (48x16) around the Surrey Hills on Saturday finishing up box hill which was a good work-out and did a short ride on Sunday and commuting (7 miles each way) on Monday and Tuesday and my legs ached up until yesterday evening. I've taken today off, partly because I'm drinking later and partly because of the legs. I just think of leg ache as muscles growing, so it's all good

[D4MJT]

counterofbeans said:

That's very kind of you to say.

I've had it 6 years and only put 20k miles on it. Sad to think that it'll soon be in "smoker barge 1-5k" territory, such is the loss in value these cars experience.

CofB

Monetary value maybe ;-)

It looks a blinder, I bought an E39 as a temporary solution for a mile muncher, never been a BMW fan, and it utterly converted me, it felt so well put together. I'll have another at some point!

[D4MJT]

AyBee said:

No harm in giving them a rest. I took my single-speed (48x16) around the Surrey Hills on Saturday finishing up box hill which was a good work-out and did a short ride on Sunday and commuting (7 miles each way) on Monday and Tuesday and my legs ached up until yesterday evening. I've taken today off, partly because I'm drinking later and partly because of the legs. I just think of leg ache as muscles growing, so it's all good

I like your style, I may indulge in a hot bath, and drinking later, this all sounds excellent!

[Rouleur]

Stretching helps - grab your ankle, pull it up to your buttock and hold for 30-40 secs. Repeat as many times as you can be bothered to. Maybe do your hamstrings too while you're at it.

[TedMaul]

ewenm said:

Normal. Rule 5 applies.

I had the youtube video stuck in my head, but you beat me to it... "This is Stefan, his name is Stefan, Harden the f**k up Stefan!"

[rowey200]

counterofbeans said:

Following ITB problems I got myself a foam roller, I find it really helps my muscles deal with regular riding (i.e. daily 20 mile commute).

CofB

Sorry to hijack the thread.....i've recently been diagnosed with itb issues (knee pain, right side). Along with a professional bike fitting it has been recommended that I buy a foam roller, but I don't really know where to start. Could you let me know what roller you have, and also what exercises have worked best?

Cheers in advance

[okgo]

google foam roller, you will find out everything you need to know, they are about 8 quid.

[counterofbeans]

okgo said:

google foam roller, you will find out everything you need to know, they are about 8 quid.

This ^

[crisisjez]

Keep your cadence up. Its easy to let the rpm slide when you arn't pushing and thats a sure fired way to over stress the legs.