How do i.......stop my legs aching

[Hip Priest]

I think position is the first thing to look at. When I started cycling, I had all sorts of pain, until I learned how to set up the saddle and handlebars. Experiment with your position, saddle first. Your legs should be almost, but not quite straight at the lowest point.

 

[BigonaBianchi]

'Dr. Boab' suggests painkillers in the water bottle

 

[Keith Oates]

If you put your heel (with the shoes you cycle in) on the pedal and raise the seat until your leg is straight, then that is a good starting point for setting up the height of your saddle. After that move it up or down in small increments until you feel comfortable. It may take a while to get your ideal position but when you have then it is well worth the effort!!!!!!!!!!!!!!!!!!

 

[HLaB]

If you put your heel (with the shoes you cycle in) on the pedal and raise the seat until your leg is straight, then that is a good starting point for setting up the height of your saddle. After that move it up or down in small increments until you feel comfortable. It may take a while to get your ideal position but when you have then it is well worth the effort!!!!!!!!!!!!!!!!!!

 

[Keith Oates]

There are always exceptions!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

 

[topcat1]

and don't forget to take a rest day, it's amazing how much better you ride after a short time off

 

[Col5632]

My legs feel tired after day 2 of my commute but i do play 1 hr of football after day 2 of my commute but i hardly ever do anything over and above my commute anymore

 

[ColinJ]

I'm not being funny, but after a year of riding I think you should be able to ride 3-5 miles a day, every day, never need a rest and your legs shouldn't ache! We are talking about less than 30 minutes gentle exercise there (or less than 15 minutes of vigorous exercise).

Are you climbing any hills in those 3-5 miles? If so, how long are they and what gradient? How long does it take you to cover 3-5 miles?

You will not be properly warmed up if you just go out and attack flat out from a cold start. In fact, it takes me at least 5 miles to warm up so I would never ride quickly on a 5 mile ride (unless I'd warmed up on my gym bike before the ride)! You'd be better off doing 3 miles slow and 2 miles fast, than trying to do 5 miles fast. Better still - do a 5 mile slow warm-up, turn round and ride 4 miles back fast, and then slow down for the last mile or so to relax your legs again. That would be a nice little work-out which you should be able to complete in under 45 minutes. Once that starts to feel ok, extend your range. But once you start doing longer, harder rides you will need easy recovery or rest days so factor them in to your plans.

I reckon you might well have your saddle too low - follow Keith's advice on that.

I think you might be using too high a gear too. Aim to be pedalling at a cadence (revs/minute of the cranks) of (say) 80-90. Select whatever gear you need to achieve that at the speed you are riding at.

Let us know how you get on!

 

[fossyant]

I'll back colin up a bit on this, but your legs will always ache if you've been riding hard. If it's just a-b, and not trying..dunno.

My legs always ache TBH - miles/effort - you just get used to it/able better to deal with it. Keep training ! No pain no gain

 

[johnr]

Are you getting enough fluids in? I can usually attribute any aches I get to not having drunk enough.

 

[Ashtrayhead]

On top of all the advice already offered, get a regular Swedish deep tissue massage, not just the legs but the back also.

 

[Garz]

On top of all the advice already offered, get a regular Swedish deep tissue massage, not just the legs but the back also.

Where do you get these from?

 

[HLaB]

Where do you get these from?

 

[VamP]

I'm not being funny, but after a year of riding I think you should be able to ride 3-5 miles a day, every day, never need a rest and your legs shouldn't ache! We are talking about less than 30 minutes gentle exercise there (or less than 15 minutes of vigorous exercise).

This.

Your body will will be doing very little training adaptation in such short rides. You need to ride more to see any improvement, and you need to push yourself on your rides to improve significantly.

Or carry on as you are, but accept that you will not improve.