How do you determine recovery time?

[DDYB]

I have been cycling for about 2 months now and tackle some pretty steep hills (whilst carrying around 20st!) As a result my thighs generally feel as if they are on fire by the time I get off the bike.
The next day my legs are always like jelly and pretty sore, I keep promising myslef a few days to recover but after 2-3 days they are still quite sore and temptation of going out cycling again always gets the better of me. So basically I have had sore thighs for 2 months solid now.

After this weekend I do plan to allow my legs time to recover, but how do you determine how long is long enough? Should I just wait 3-4 days for example or wait until me legs feel 'fine' again?

Thanks

 

[Sittingduck]

Hi

Are you sure the saddle is high enough? If the saddle height is correct (leg almost straight at bottom of stroke) try using a lower (easier) gear.

Cheers,
SD

 

[Randochap]

An oft-repeated question in answer to the kind of question you are asking is this: Are you pushing big (high/hard) gears?

If so, choose lower gears and spin more.

Listen to your body. Take the time you need to recover. However, if you've had a hard day, it often helps to go out the next day for, say, 15 or 20 minutes and spin very lightly on the flat to clear the legs.

It's called a "recovery ride."

 

[betty swollocks]

What they said:
* is your saddle too low?
* are you pushing too high a gear? Far better to pedal fast (spin) than grind a hard gear.

 

[jimboalee]

There are a couple of measures you can take to reduce the amount of soreness.
1/ Ride round gently for a few minutes outside your home before getting off the bike.
This is to stop 'blood pooling' and gets the blood circulating better before taking:-
2/ An ice bath. Not exactly ice cold but as cold as you can.
This constricts the and shrinks the muscle fibres, pulling them back into shape.
3/ Sit for half an hour with your legs elevated, and then
4/ Wear TIGHT leggings under your trousers.

Rest, Ice, Compression & Elevation.

 

[DDYB]

When cycling on reasonably flat foads I don't push a hard gear (my cadence must be in the region of 60-70 rpm)
However, when I'm cycling the hills beside me I use the easiest gear on the bike but after a few minutes I really have to push this gear and my cadence is just high enough to stop me falling over! I suspect there is nothing else I can do in this situation other than to lose some weight which would make the climbs easier.

"Rest, Ice, Compression & Elevation. " - I have a 60 mile cycle tomorrow so will try this when I get home.

Saddle height - I put my saddle up a few weeks ago but it didn't help. However, I maybe didn't put it up enough. I will look at the saddle height again when I get home tonight.

Thanks.

 

[Randochap]

- I have a 60 mile cycle tomorrow so will try this when I get home.

Has it crossed your mind that 60 miles might be too far, after only 2 months on the bike?

 

[jimboalee]

Has it crossed your mind that 60 miles might be too far, after only 2 months on the bike?

Yup, I'll second that.

 

[DDYB]

I have been increasing my mileage gradually over the past 8 weeks, last week I managed over 40 miles without any problem (only averaging around 11-12mph and the route is quite flat)
It is a bit of a jump this week from 40 to 60 but this will probably be my only ride of the week (to allow adequate time for recovery) so my weekly total will be a bit lower than it has been recently - currently averaging around 70 per week.

 

[garrilla]

I don't know if it could be applicable in your circumstance but you might also consider doing 'recovery rides' where, the day after, you ride for a while but put hardly any effort in - in othere sports this is known as a 'warm down'.

Also, sleeping with your legs raised may have some benefit, but it might also kill you (!) depending on which side of then myth fence you sit...

BTW, its worth noting that recovery time is the indicator of fitness and not, as is often thought, how much energy you can expend. So it might be worth consdering how appropriate it is for you to increase your output in short timescales.

 

[Hont]

All of the above, plus the older you are the longer it takes to recover. You might also want to think about getting some protein and carbohydrate within 15 minutes of finishing the ride to aid recovery and also a massage of the legs (if you have a willing partner) will help too.

 

[adds21]

Also, sleeping with your legs raised may have some benefit, but it might also kill you (!) depending on which side of then myth fence you sit...

ROTF. Damn, I've just sprayed coffee over my screen!

I didn't realise there was a "it'll kill you" myth! I can certainly vouch for the fact it won't!

A.

 

[Randochap]

The next day my legs are always like jelly and pretty sore .... So basically I have had sore thighs for 2 months solid now.

I have been increasing my mileage gradually over the past 8 weeks, last week I managed over 40 miles without any problem

Which is it?

It is a bit of a jump this week from 40 to 60 but this will probably be my only ride of the week

Better to do 3 X 20 mile rides at moderate pace, with rest in between, teaching your body to adapt. One long, hard ride, then a week off will not get you so far, so to speak.