tired legs...

[kiwifruit]

Hi everyone, I've been cycling for a year now just to get fitter. I ride on average 70 miles a week about 3 times a week, a bit less now as winter is here but I still out riding. When I started I was averaging my speed at 11.5 mph on an 16 mile ride with some small hills. Over time I change my routes some flats and some hills, and up to 33 miles. My average improved over the summer to 14.6 mph with hills and 15.5 mph when pretty flat on an 33 mile ride.

These couple of months my legs are really struggling (feels fatigued), yesterday went out within about 4 miles my legs just don't want to turn find it really hard and tired. My average speed has gone down to 12.9 mph on an 17 mile ride. I just seem to be going backwards.


Any suggesting anyone, thanks for reading.

 

[screenman]

A foam roller is great for tired legs, but I have no idea what is causing your problems.

 

[vickster]

Change in weather potentially, working harder with the cooler heavier air or fighting the wind, would also explain change in speed (which is a quite a weak indicator of performance as there are too many variables)

Mix it up with swimming

Try stretching all those leg, back, shoulder muscles every day, with or without foam roller

Has anything else changed in your life or lifestyle

Maybe just have a proper rest of the bike

 

[Racing roadkill]

Hi everyone, I've been cycling for a year now just to get fitter. I ride on average 70 miles a week about 3 times a week, a bit less now as winter is here but I still out riding. When I started I was averaging my speed at 11.5 mph on an 16 mile ride with some small hills. Over time I change my routes some flats and some hills, and up to 33 miles. My average improved over the summer to 14.6 mph with hills and 15.5 mph when pretty flat on an 33 mile ride.

These couple of months my legs are really struggling (feels fatigued), yesterday went out within about 4 miles my legs just don't want to turn find it really hard and tired. My average speed has gone down to 12.9 mph on an 17 mile ride. I just seem to be going backwards.


Any suggesting anyone, thanks for reading.

Good old fatigue. Take a week off from cycling. You'll be amazed at how much better your legs will feel.

 

[kiwifruit]

Good old fatigue. Take a week off from cycling. You'll be amazed at how much better your legs will feel.

Good old fatigue. Take a week off from cycling. You'll be amazed at how much better your legs will feel.

Hi racing roadkill, I have taken 2 weeks off at the last week of November and first week of December it seems to be no change in my legs.

 

[kiwifruit]

Hi Vickster, nothing has change in lifestyle I eat heathly, try to look after myself and still chasing my two young kids around (lol), all good.

 

[vickster]

Do you stretch?

 

[Racing roadkill]

Hi racing roadkill, I have taken 2 weeks off at the last week of November and first week of December it seems to be no change in my legs.

Have you continued to do other forms of excercise?

 

[kiwifruit]

Do you stretch?

No, thats one thing I don't do ( i know i should), I just get ready, check the bike out before the ride and off I go. Evan now sitting on the sofa my legs feels fatigued.

 

[Racing roadkill]

No, thats one thing I don't do ( i know i should), I just get ready, check the bike out before the ride and off I go. Evan now sitting on the sofa my legs feels fatigued.

I think you're neglecting the warm up / warm down bit. Just a couple of stretches of the calf and quad muscles before you set off, and a bit of a slow down when you get within a mile or so of the end of the ride, and a couple of stretches after you finish may help.

 

[kiwifruit]

Have you continued to do other forms of excercise?

I used to run, gave that up as my knees started to hurt. Since started cycling knees been fine. But I still run occasionally if I can't get out on the bike. No other exercise. ( can't swim)

 

[kiwifruit]

I think you're neglecting the warm up / warm down bit. Just a couple of stretches of the calf and quad muscles before you set off, and a bit of a slow down when you get within a mile or so of the end of the ride, and a couple of stretches after you finish may help.

Thanks, does riding gentle for the first mile or so do as a warm up, that's what I doing now.

 

[Racing roadkill]

Thanks, does riding gentle for the first mile or so do as a warm up, that's what I doing now.

That's good, but that's more beneficial to Cardiovascular than for legs. The stretches may help. When you get towards the end of the ride, get into a low gear, and let the legs move with less resistance.

 

[Citius]

Speeds will drop in winter months - nothing unusual about that. If you are one of these people that goes out and smashes themselves on each and every single ride, just reel in the effort a bit...

 

[vickster]

It's when you get back you need to stretch