Sore thighs, what to do?

tomgaul

I've been riding for a few months now, I average about 100 miles over 3 to 4 days of riding (one day on, one day off). My thighs, the front outside and front inside near the knee, specifically that are sore still after ridng. They have some soreness all the time now, even after taking 3 days off the bike now.

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dhk

Suggest you only ride at a recovery pace, spinning in small gears, until all signs of soreness are gone. 30 minutes to an hour every other day for a week or 10 days ought to do it. Massage and gentle stretching should help as well.

After you recover, suggest you change your training schedule so it doesn't happen again. You don't need to hurt yourself like this to make progress.

SLS

DHK is spot on. I would also make sure you are staying hydrated & eating well. Elevating your legs above your heart helps. If you don't already do self massages I would recomend starting - elevate your legs above your heart & starting at your calves start massaging the muscles working towards your heart. I have also found that walking the dog right afterwards is a great cool down opportunity, that also streches out the muscles. Hope this helps

dhk

Thanks SLS...agree with your comments also. Elevating the legs above the heart right after you stop for 5 minutes is a great practice, as is the self-massage.

Sports massage is available at some of the Century rides and charity rides I've been on. 15 minutes with a good therapist working on your legs(about $15) makes a world of difference in recovery. I've noticed a percentage of the fastest/best riders at these events get the massage....just like the pros.

TrekDedicated

I was having the same problem as well. I have always been over training and finally since I got my HRM I can train properly. I did a recovery ride(s) and that soreness you talk about is gone. so yes! Recovery rides are key.

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dpvan

I'll second the suggestions you've received and add one more.

You might want to add some additional protein to your diet so your body has plenty of raw materials for muscle repair and maintenance. Natural food sources are the best, but for some people, a whey protein shake is more convenient.

caligurl

i knew there was a reason i sat at the computer with my legs up on the desk!

and i'm smarter than i thought! i've been telling hubby it's good to walk the dogs after a ride.. not only for them.. but for us! lol!

mattp71

Also recovery drinks taken right after (within 30 minutes) of a ride will also help. Something like endurox r4 is what I use. http://www.enduroxr4.com

Good luck.

dhk

More good suggestions here. Agree with high-quality protein, maybe .8-1 gram/kg daily, and recovery carbs as soon as possible after riding. I've read that a 4-to-1 CHO to protein ratio is best for recovery. Turkey or ham sandwich, along with cold Gatorade is my favorite.

Also, a Jacuzzi bath helps for relaxing massage after a hard ride. 20-30 minutes in a tub with the jets going on the legs and back is way better than a shower for relaxing tired muscles.