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It’s been a long time since I’ve ridden over twenty miles (owing to long term injury*) but encouraged by healing and progress I decided rather than drive I’d cycled the fifty (quite flat, rolling) miles.
First 45 were pretty good then started getting painful cramps in quads, forcing me to get off and push, walking with legs bent at the knee 🤣
I now looked somewhat like Quasimodo only sort of pushing a bicycle instead of actually ringing the bells.
Someone in a car slowed right down (was getting dark) presumably to see if I was ok, then as they got closer they sped up and raced off.
Got home finally with many painful stops and attempted stretched towards the end. Took lots of water and two sachets of electrolytes. Still in a fair amount of pain today. Vastus (Vastii?) medialis are by far the worst, inside above knee and on whole muscle both sides feel like been beaten with a hammer.
Anything one can do to hasten improvement? And future prevention? Looking forward to more regular training of smaller rides at first.
*Need also to look a saddle height I suppose, as I’ve had to lower it for at least the last three years attempting to protect a ‘sports hernia’ (athletic pubalgia) which kept re-tearing, especially if climbing in saddle at normal height. I’m a cycling wreck!
Keep hydrated, ice the affected area and stretch and massage should help, rest as well. Good luck with the recovery.
Keep hydrated and exercise lightly the next day. Go for a gentle spin, swim or gentle turbo session. And stretching. But the best advice (that worked) that I’ve been given for DOMs is to gently train through it.
So, massage, ice, stretching ✅
But ‘rest’? vs ‘gentle training’? (say, 24-48hrs after onset?)
That’s what I’m not sure about.
Stretching and possibly a gentle ride to flush fresh blood around.
First 45 were pretty good then started getting painful cramps in quads, forcing me to get off and push, walking with legs bent at the knee 🤣
But really posting to ask where else your legs bend?
Just spin your legs for 20-30 minutes, don't think of it as training.
But now you remember why advice is to not increase mileage by more than 10% at a time, 20 miles to 50 miles was always going to hurt somehow.
Thnks all
But really posting to ask where else your legs bend?
Well, this was near Gloucester, but they were in Sharpness last week. So I suppose the answer my friend is b(l)owing in the wind 😙
A dip in the sea works wonders on tired achy legs for me. A river or loch/lake will do too. But as others shave said gentle stretches and light brief exercise.
I should have been more specific in saying, active rest, I'm terrible for resting and assume the same for all, resting is just not training!
As a tangent there is a documentary on Netflix called The Game Changers. Cut a long story short, it claims a vegetarian diet drastically reduces DOMS and increases CV performance and endurance.
PR Lotion from Amp Human (now called Momentous I think) bicarbonate lotion. Works for me. Reduces lactic build up and reduces DOMS.
it claims a vegetarian diet drastically reduces DOMS and increases CV performance and endurance.
This is a work in progress. Good point. Although there are many options, I just need to cut down on cut the crisps, choc, chips and cheese components of said vegetarian diet. Timely reminder. Back on the bike proper tmrw night. Did a short grocery run and hill climb today and definite improvement.
For some reason cycling doesn't impact me like this, but running causes excruciating pain. I've never found anything to solve the DOMS i get after running. The only way I can help prevent it is to run as regularly as possible, but i can barely walk for two/three days after let alone run.
Regular stretching and leg exercises like squats should help prevent problems.
I would just build up more gradually. Despite what most cyclists think 50 miles is a bloody long way, particularly if you haven’t cycled that far in a while.
Try and get out and ride more and more often. You will soon be back to banging out long distances like it’s nothing.
Fuel well beforehand eat every hour and drink plenty during, and eat well after. It’s really pretty simple.
You don’t magic need creams and lotions and don’t believe everything you watch on Netflix - or read on a forum (🤔)
Some of the old approaches are also good - Epsom salt baths can really help after a long day/sore muscles.
I wouldn’t believe everything in The Game Changers film. There was quite a lot of bias from the film makers, scientists and doctors they chose, producers, etc. and not all the science was valid.
An interesting watch though and some of it was good for thought (no pun intended)