Two days after a ride I feel very tired and have sore muscles.

[Cuchilo]

Funny enough i was reading about this last night in Adam Tophams book . Delayed onset muscle soreness .
He suggests a proper warm down after a ride ( on the bike ) and eating the correct food to help your body take in the antioxidants needed .
Vitamins A C E and beta carotene are some examples in the book " Fly through the pain barrier "
These can be found in citrus fruits , dairy , fish , meat . There is a fair list of foods .
Good luck with it

 

[jefmcg]

I thought using antioxidants after exercise was no longer recommended

http://mobile.nytimes.com/blogs/wel...xidants-dont-belong-in-your-workout/?referer=

 

[Cuchilo]

I thought using antioxidants after exercise was no longer recommended

http://mobile.nytimes.com/blogs/wel...xidants-dont-belong-in-your-workout/?referer=

That's a study on popping pills not a study on eating the right food so the antioxidants are naturally already in your system .

 

[bozmandb9]

Hello.
Re .above, I appreciate it's a difficult question to answer but here goes......
I am a fit active 71 year old, not over weight and have cycled for most of my life.
However I now find that after a 30 mile ride 2 days later I find my self "knackered" and the same for some days before feeling o.k.
I usually do the ride about twice a week and average about 14 m.p.h,the ride includes some very demanding (for me ) hills.
In the past after a similar 50 mile ride I was some what tired the following day and after that the the aches and pains gradually eased .
I shall be most grateful for any readers thoughts, tips and if possible advise as how to avoid being so "knackered"

I have tried protein recovery drinks to no avail and always try to keep myself hydrated when riding.

Thank you.

Probably Doms (Delayed Onset Muscle Soreness) unless there's a more serious issue. Have you just restarted this type of riding? If so it'll be your body adapting.

Here's some information on it. http://www.cyclingweekly.co.uk/fitness/training/can-delayed-onset-muscle-soreness-be-avoided-203452

 

[Banjo]

I find i get the stiff leg thing 2 days after a big cycle ride.Its fairly common .personally i wouldnt worry about it.

 

[Doug.]

Many thanks' to you all who took the trouble and time to offer constructive advise and encouragement.
D.O.M.S. I had never heard about, but sounds very interesting (thank you for the link ,bozmandby9 )
I suspect the tiredness etc. is something I may have to endure, however I may have to adapt my riding to less distance but ride more often and ride some what slower.
All worth it for the pleasure of cycling.
Good luck, good roads and enjoyable riding to you all.
Yours.

 

[Doug.]

Feeling tired and sore after exercise, thats a new one on me, never heard of that, wonder what it could be?

Sarcastic oaf !

 

[2IT]

I shall be most grateful for any readers thoughts, tips and if possible advise as how to avoid being so "knackered"

I have tried protein recovery drinks to no avail and always try to keep myself hydrated when riding.

Thank you.

I think this will nail it for you and younger riders too. I'm 61.

Google TSS, IF and Training Peaks and decide if you want to buy a power meter. You don't have to buy one - just keep the concepts in mind while training.

Intensity Factor is IF and there are workouts that could leave one sore for days regardless of age. TSS is Training Stress Score.

I can look at my power meter during and after the ride and know if I'm overdoing it or not. It's been quite the revelation to learn the difference. Now I can control when it's worth feeling sore and when it's not.

When sore: epsom salt for feet, drink a tps of organic vinegar with water and honey for inflammation, light activity to keep rigor mortis from setting in, B12, Magnesium, calcium when you sweat a great deal.

You sound normally healthy to me. Athletes do get sore and our tolerance for a given workload can change over time.

 

[RMurphy195]

I'm now 65, and took up cycling in my 40's after a short break (about 25 years!). I can't remember a time when, after an unusually long ride, I started to feel a bit stiff two days later, rather than the next day.

Currently trying to build back up to 35-40 miles on Sunday mornings plus a couple of other rides during the week, then hopefully my Sunday morning ride won't leave me feeling a bit stiff on Tuesday!

HOWEVER I don't do that distance al in one lump - there's always a tea-and-scone stop involved, and a flapjack to hand if I start to get depleted. Which happens more in the hot weather! Plus water of course. And drinks on the way these days are mostly taken with a short stop, even for half a minute, rather than on-the-go (can't get used to not having water bottles with straws mounted on the handlebars like in my yoof) so maybe the short pauses help me to pace myself. That and an average speed of around 10mph!

 

[Dec66]

Is DOMS the technical term for "second day syndrome"? The thing I get when I can hardly move two days after a run?

@doug; it's that, mate, maybe slow down a bit (or live with the aches, all part of the fun ). Chapeau to you for the miles and the speed you do.