Training & Nutrition - Help, what am I doing wrong?

I started riding last year and worked out over the winter to loose weight and improve my spinning (recumbent stationery machine). The trouble is, since I started riding again this year (later February) on averabe 3 time a week I can't get passed a certain point in performance as well as hamstring pain for two days after riding.
Specifics:
-Good health
-riding an XC
-stay hydrated (sports drinks) and energy bars
-210 lbs. lost 20 since last year
-55 yrs of age
-average 30 kms per ride
-variety of routes (rolling hills)some more aggressive.

Basically, the painful hamstrings for two days after and the lack of noteable proress in climbing ability has me a bit confused.
Can anyone help? Getting discouraged at lack of progress for effort spent?????

I don't know about the performance point, but as far as the sore hamstrings go, how much do you streach out before and after riding? I know that when I don't strech out properly my muscles are worse off after that. So my suggestion would to be make sure you strech out really well before and after (if you aren't already) (I've heard that after working out is more important, but..) and see if that helps out.

Just my 2 cents =]

you could be asking to much from your body in such a short time
losing weigth, and working out, and ride hills.
I agree with rashenup streaching (sp) is the best thing warm up
before and after. a recumbent uses driffrent (some day i will learn to spell) muscle groups. then the ones you will use for XC riding take is slow your body will learn ... also check and see
if your bike still fits .. keep riding and make it fun..
K

Not sure what an XC is. Is XC a cross country MTB?

I am wondering if you don't have your seat set-up and general riding position quite wrong. I just did 50+ in the hills and the worst thing about it was that I am also a slow climber. But I am riding a 54cm road bike. I thought I would be sore as it was my first hill ride this year, but surprised that I feel so good.

BTW, I am also 55 and weigh in at 195, having lost 30+ pounds since last fall through a regime of continuing to spin on my trainer over the winter, MTB riding in our foul winter and just plain eating less. Think this last bit is the most important.

Right now I seem to be stuck at 195, but am not giving up. Good luck and see if you are riding the correctly sized bike and are in the correct position on it.

An XC is a Hardtail, (mountain bike) front suspension only.
I've been stretching before going on my rides.
On the steepest hills I am usually down to large front ring and smallest cog.
The burning hamstrings starts about midway into my ride and continues for the remainder. The problem is, if you aren't reasonably good(or working ) at hill climbing here in Nova Scotia, you may as well not ride at all.
Flat areas are few and far between. Basically, it's similar to the rugged areas of Maine.
So, perhaps my age (55) only permits me to progress at a slowere rate as compared to a 30 year old.

Originally posted by urbanrider

On the steepest hills I am usually down to large front ring and smallest cog.


Um..I'm assuming you mean the smallest front ring and largest cog???

From a mechanical point of view consider investing in a new granny gear with less teeth. I believe most XC bikes genereally come with front rings with 42/32/22 Teeth. If you do a lot of hills swap the 22 T for a 20 T or swap both middle and small for 30/20T rings. This will allow you greater torque on climbs and ease the stress on the hamstrings.
Also if you have only 7 or 8 rear cogs consider upping your transmission to 9. This will also ease the muscle stress by allowing a higher cadence on the climbs.

Everything mentioned above is a good I dea but how about diet are you eating enough potassium rich food? that does help keep your muscles limber. Lots of bananas, tomatoes, melons etc etc.

Two issues that could be involved here and I am assuming you are not talking about muscle strains or cramping .One if you are experiencing a burning during steep climbs it could be lactic acid buildup which is normal during anaerobic activity due to lack of oxygen.Training to help improve here would be long slow aerobic base building to improve ability to use oxygen and interval training to give your system a chance to overcome its oxygen deficit during the slower intervals.Also make sure to start with the muscles loaded with carbs as that is the primary fuel for anaerobic activity.Also the suggestions for lower gearing and stretching are good ideas and you may want to try some deep breathing exercises during rest breaks/intervals.As far as muscle soreness lingering up to two days after strenuous activity this could be due to "delayed onset muscle soreness"which you experience when you begin intense anaerobic training.It means you have hit the muscles effectively in a unique and unexspected way and this is part of the recuperation process where they adapt and grow larger to handle more stress in the future. Stretching and rest help here and maybe a light arobic workout to get blood into the area.Also take in enough protein to help build the hamstrings giving you more climbing strength.

Thank you all for your advice.
RWTD, you described the symptoms and other circumstances to a tee.
It is indeed burning and not cramps or strains.
I will follow your and the other members advice and will post results in a few months.
Thanks again!

You might benefit from one of the books on cycle training at www.roadbikerider.com They have several that are on-line. You can pay their reasonable fee and then copy onto your hard drive. They have several good ones that would cover everything said above and give you some good advice on eating for endurance, strength, etc. Good luck!

Here's something for you to consider. Those recumbent stationary bikes are mostly quad work, which means a whole winter of riding and mashing on those pedals means your hamstrings are underprepared for the work on your real bike. No wonder why they're sore! I HATE those recumbent stationary bikes- they don't do much for you if you cycle, except the lose weight part.

You'll have to spend time on the bike getting your hamstrings used to being used again! In addition, do a slow warm up for like 5 minutes, then stop and stretch the hamstrings and quads before you start. In addition, if you haven't been doing hamstring flexion exercises, then start doing them. It will be important to strengthen the hamstrings so you can do your biking without pain.

Good luck.

Koffee