Avoiding DOMS

[Mr_K_Dilkington]

Straightforward question - how best to avoid DOMS (sore leg muscles) when riding a lot? I'm fairly new to riding, but riding 20 miles a day to and from work every weekday (maybe with one day on the tube if it's raining or I'm feeling lazy) , plus putting in a couple of long rides on the weekends.

This is quite a lot for my newness to riding and I end up with sore legs a lot. How do I best about that and keep my legs as fresh as possible while still riding a lot?

Also, would this be considered riding too much at my level of development or is riding this much somewhat counter-productive? (realise it's not a huge amount for experienced riders, but since I'm a newbie...)

 

[Crackle]

Vary the intensity of your ride, stretch before and after, give yourself a rest until you've built up, usual stuff. And it's a fair amount of riding you're doing.

 

[gbb]

Just a quick thought, and probably not relevent, but you havnt got your saddle too low have you ?..that would cause soreness particually in the thighs.

 

[Mr_K_Dilkington]

Yeah, I was thinking that my seat could do with being raised actually (good job you reminded me!). What is the best way to determine whether it's at the right height? I've seen so much conflicting advice on the best height that I'm a little unsure about this. Same question for the stem.

 

[Mr_K_Dilkington]

Out of interest why does having the saddle too low cause soreness in the thighs particularly?

 

[Fab Foodie]

Yeah, I was thinking that my seat could do with being raised actually (good job you reminded me!). What is the best way to determine whether it's at the right height? I've seen so much conflicting advice on the best height that I'm a little unsure about this. Same question for the stem.

Here you go!
http://www.peterwhitecycles.com/fitting.htm

Cold baths help, but basically, you're doing a lot for a beginner! It'll get better with time.

 

[Easytigers]

Ride ride ride...I used to wake up most mornings with sore legs but it just stopped hurting after a while

 

[Dave 123]

http://www.amazon.co.uk/Trigger-Point-Performance-Revolutionary-Roller/dp/B0040EGNIU

Foam rollers are a self massage tool that will help. Make sure you do plenty of stretches too.

 

[screenman]

http://www.amazon.co.uk/Trigger-Point-Performance-Revolutionary-Roller/dp/B0040EGNIU

Foam rollers are a self massage tool that will help. Make sure you do plenty of stretches too.

+1, the foam roller is a great tool.

 

[Mr_K_Dilkington]

Here you go!
http://www.peterwhitecycles.com/fitting.htm

Cold baths help, but basically, you're doing a lot for a beginner! It'll get better with time.

Really helpful, thanks! And thanks everyone else!

 

[Mr_K_Dilkington]

Just a quick thought, and probably not relevent, but you havnt got your saddle too low have you ?..that would cause soreness particually in the thighs.

Given what seems to be the standard method of measurement (sit on the saddle, heel should just rest on the pedal at its lowest point), my saddle was about 2 inches too low. Oops! Corrected now! Hopefully that will help and be a bit more comfortable on my thighs, although for sure some of it will be a lot of riding when my body isn't entirely used to it!

 

[MikeG]

......my saddle was about 2 inches too low. Oops! ........

In cycle adjustment terms, 2 inches is a mile! This will make a very big difference indeed to the comfort of your ride. 100 miles a week is a lot of miles to do out-of-the-blue. It will take a little time for your body to adjust.

Mike

 

[rafletcher]

Yeah, I was thinking that my seat could do with being raised actually (good job you reminded me!). What is the best way to determine whether it's at the right height? I've seen so much conflicting advice on the best height that I'm a little unsure about this. Same question for the stem.

Saddle height is a personal thing, but a good starting point is to take your inseam, them multiply it by 1.09. The resulting length is the distance from the top of the saddle to the pedal axle measured along the line of the set tube. More accurately (so it is said) your knee should be bent at an agle of 25-35 degrees when at bottom dead centre of your natural pedal stroke.