Training & Nutrition - Stiff legs

Hi all,

Every time I go for a long, hard ride (no guffaws please!), be it on the mountain bike or the road bike, I tend to have jelly legs for ages aftwards! Climbing stairs is a really effort, and I get aching thigh muscles for up to three days afterwards!

This is something that has always affected me, even when I get to peak fitness (in the summer). I am by no means a die-hard triathlon nut, but I can happily put in 60+ miles on the road and 35+ miles offroad. Last weekend I did 70 miles on the road and while I felt pretty exhausted afterwards, I didn't feel as if I had overstretched myself, but my thighs were so achey that I had to take a couple of paracetamol before bed!

Does anyone have any suggestions as to how to help my thighs recover more quickly and not ache so much?

Do you stretch after your workouts?

I do indeed - I lie on my front in a particularly weird position and pull my feet up to my arse one at a time :)

Stretching won't help nor will massage. Protein will probably help. After a long ride, take 25g of whey protein, along with 50g or so of carbos. Before bed, take another 15g whey protein. Repeat before breakfast, lunch, and dinner the next day. Let us know if that helps. Sore legs do happen and are a good sign. Incapacitatingly sore legs are not good, however.

Protien, protien!

It will do you wonders if you get it into your system within the hour after your ride, lots of water will help too 3-4 water bottles stretched out over the rest of the day before you go bed. If your having trouble going up stairs the next day have some more protien when you get up in the morning. Protien is replenishment for miniature muscle tears (soreness) and proper recovery. Stretch throughout the next few days, not only when your done riding. Try not to overstretch, just little ones, often.