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To start I'm a 56 yr old male, not unused to road riding. I would guess I'm out at least 5 days a week and will happily ride 20-30 hilly miles easily.
Two weeks ago I did a hard ride, 70 miles, Lakeland passes, felt ok after, in fact quite chuffed with myself.
Now, as I say I'm not unused to cycling and have run several marathons, but have never felt so knackered following a single ride or hard exercise.
Ever since that ride, my thigh muscles have suffered. Slopes not even hills now take it out of me.
Is this normal? Can you damage your muscles so much or create so much lactic that it takes weeks to recover?
I've just come back from my ride and the legs are again suffering.
What do I do? Take a weeks rest or man up and wait for it to go away.
I eat lots of carbs and protein straight after a tough ride. Many like to drink chocolate milk, others pay for recovery drinks.
My instinct would definitely say that you need to eat the right foods for recovery, and maybe take some ibuprofen. As per mudshark's suggestion.
I get that sometimes if I'm coming down with a cold or virus. Just use it as an excuse to have a rest, do light exercise only for a week, let your body recover.
How much did you have to eat whilst actually riding?
I am slightly younger (50) and do a fair amount of shortish hilly road rides, also around 25-30 miles, once or twice a week, coupled with some mtb rides.
Did my first 60 miler of the year on similar terrain on Sunday there and legs were quite sore for a few days thereafter. I find swimming helps, and some higher cadence riding helps minimise the DOMS in the first place. Stretching is a big item for me, daily, as old bones, back and knees are pretty creaky now !
Many like to drink chocolate milk, others pay for recovery drinks.
Just to remove the implication, chocolate milk is not free and its possible to make a focused recovery drink which is cheaper than yazoo, gulp etc
I use Soy protien isolate which works out at 33p per 500ml for example.
I also put on compression shorts but no idea if they really help - feel nice on sore muscles though.
I find I peak in fitness about 3-4 days after a good ride then start to go downhill, so I'm comletely typical. After a really tough ride though my legs can feel tired and stiff for four or five days and I notice the after-effects for as long as two weeks. It took me a couple of weeks fully to recover from doing C2C in five days. Just turned 60 years old, BTW and I marked my birthday by staging a bike race at a road track with a proper coach/marshall.
I know some say its snake oil but I always ensure I have some sort of electrolyte drink and fuel whilst riding. Afterwards its a recovery drink of some sort, stretch and warm up bath 🙂
Are you over training without adequate recovery time?
But you've got very little carbs in there, which will hold back your recovery. On that basis, chocolate milk is far better. Something like TORQ Recovery, that contains the correct ratio of carb:protein is still king though.Kryton57 - MemberJust to remove the implication, chocolate milk is not free and its possible to make a focused recovery drink which is cheaper than yazoo, gulp etc
I use Soy protien isolate which works out at 33p per 500ml for example.
Something like TORQ Recovery, that contains the correct ratio of carb:protein is still king though.
😀
Just get a pint of milk down yer.
You doubled your mileage - too much too soon.
If you're going to that, take it slow.
If you're not right after a week - see your GP.
But you've got very little carbs in there, which will hold back your recovery. On that basis, chocolate milk is far better. Something like TORQ Recovery, that contains the correct ratio of carb:protein is still king though.
I usually eat a light snack with it, otherwise a fair point.