Sore legs/muscles?

[simon134]

I am a fairly new rider......been riding the trails for about a month now.

I seem to have a constant soreness in my thigh muscles.My seat is set in the correct position & i do have rest days.

Maybe i need more time to condition myself.

Does anyone use creams on your thigh muscles before & after riding.Does it help?

[trevallynbikerdude]

I'm assuming it's soreness such as people experience the day after intense physical exercise (i.e soccer match?) It sounds to me like your legs just aren't used to it and are getting worn out. Perhaps try and ride your bike up and down the hills and do a little bit of distance training, gradually building up in effort required.

I had the same problem and i juts left it, my legs just seemed to have adapted....

*discalimer - i have no medical experience whatsoever - take advice with a grain of salt... :D

[dazz]

Are you doing plenty of stretches after you ride? I find this helps a lot with reducing muscle soreness.

[Customjimmy]

yeah mate, you're just working muscles you didn't use to. You can give yourself a larger spell between rides for a while, do more stretching or up your protein intake straight after a ride. I've heard a few people rave about different balms/deep heat thingys but I know nothing about them. It'll get better!

[warrior]

Stretching after a ride will help. Also try a heat cream/balm like deep heat or tiger balm or something similar, that usualy helps me out a bit. Your muscles will adjust with time and you will find that you don't get as sore.

[bitterbro]

you're using muscles you haven't used before. stretch before and after riding.
its probably due to lack of excercise using the thigh. it'll stop after a while and you build up that muscle

[nik_1974]

stretch before and after riding

If you are going to stretch before you ride make sure you warm up first. Don't stretch cold muscles.;)

[pistonbroke]

Hi guys,
my first post.I have been riding similar time to yourself,and am having the same problems.My quads start to hurt after about 1 min and it takes about half an hour to warm up and get into it.Sometimes it just seems to hurt all day.Did my first 50km ride on saturday.I want to build up to 100K's in a day.
How long should I rest between rides to let the legs recover?

[tanlicouz]

steroids.... that would help i think :confused:

[ovadahill]

Try icing the thighs after a longer ride. If you live near the beach try wading or swimming in the cold water the day after a ride. Rubbing out the knots with deep heat is always helpful.

Two days after a heavy workout is usually enough, but always beware of overtraining. Look up the training schedules and recovery techniques. Here are some useful articles:
http://www.trainright.com/articles.asp?action=display&uid=1427

http://www.trainright.com/articles.asp?action=display&uid=1261

http://www.cyclingnews.com/fitness/?id=2006/letters11-14

http://www.cyclingnews.com/fitness/?id=care_freddy

[Oddjob]

It just sounds like your muscles are over exerting themselves. Anti-inflammatories such as Voltaren or plain old aspirin should help so will ice packs once you have stretched/warmed down.

Other than some gym work a good exercise to build up the strength in your quads is to lean you back against a wall with your knees bent and you feet in front of you. Lock out your knees so that your shins are parralell with the wall and hold that position for 30 minutes while watching tv. At first your thighs will get really hot and start shaking but do the exercise over a few days and that will pass you will also notice how much stronger your legs are.

[simon134]

Thanks for your replies!

[avablast]

steroids.... that would help i think


if u wanna become a shim

[nik_1974]

It just sounds like your muscles are over exerting themselves. Anti-inflammatories such as Voltaren or plain old aspirin should help so will ice packs once you have stretched/warmed down.

Other than some gym work a good exercise to build up the strength in your quads is to lean you back against a wall with your knees bent and you feet in front of you. Lock out your knees so that your shins are parralell with the wall and hold that position for 30 minutes while watching tv. At first your thighs will get really hot and start shaking but do the exercise over a few days and that will pass you will also notice how much stronger your legs are.

Yeah or a variation to this which doesn't take as long is a wall squat. Keep your back against the wall and slide into the sitting position with your legs bent at 90 degrees. hold for twenty to thirty seconds then stand up and rest for 1 min. Repeat 5 times. Once you get used to it increase the hold up to a minute.

[Dozer]

It just sounds like your muscles are over exerting themselves. Anti-inflammatories such as Voltaren or plain old aspirin should help so will ice packs once you have stretched/warmed down.

Other than some gym work a good exercise to build up the strength in your quads is to lean you back against a wall with your knees bent and you feet in front of you. Lock out your knees so that your shins are parralell with the wall and hold that position for 30 minutes while watching tv. At first your thighs will get really hot and start shaking but do the exercise over a few days and that will pass you will also notice how much stronger your legs are.

I like the sound of that stretch, it would also have a nice effect on your back muscles.
I will say that when I commute, I can ride hard all the way and be knackered when I get home. This takes me 30 minutes on a good day. The next day (same weather conditions) I'll ride a little bit easier and get there at the xact same time but without the sore body parts. Strange eh..........
I guess I'm trying to say that if you are riding over a longer distance, maybe pedal an easier gear and not push too hard. It works for me!