Training & Nutrition - Tired Legs

Hi I have been into cycling for a while, but i did have a break for a long time.
Now i am back into Commuting to work to build up the legs. I have found that i have been getting tired legs. Its still only been a few weeks and the legs muscles are very tight. I think this may be a reason behind it.

A week ago i entered a 40Km ride with a few hills, as the legs were tired i walked 80-90% of the hills. I had done this ride b4. Last time following a group that got lost and taking us up huge hills. To then go down and realise we missed a turn off, going buck up the hill.

Is there any way of getting muscle tightness out or any one have any other sugestion?
I did have some one tell me its medical, but as i took my son to the Docs today i asked and he said give it 6-8 weeks if no maybe longer.

The commute to and from work is realitively flat, i'm maintain average of 26-28kms with 15kms to and from work.

Cheers Dean

What are you drinking on these rides? How is your diet? It could be a medical problem as suggested, but it could also be due to inadequate glycogen stores (not eating enough carbohydrates), inadequate electrolytes or even just too much training and not enough rest.

You should not add more than 10% mileage a week...

I would just bet you simply went back to doing what you had been doing. And your legs are not
happy.

If that is the case, take a week off. Yeah, a whole week. Let them heal. The next week ride every other day (T/Th/Sat)
if you commute, and don't forget to increase the difficulty of your weekend rides gradually.

Then if you want to try commuting every day, you should be ready.

A few good points of advice above. Also - take some time to warm up/cool down on the bike, stretch after you ride, drink lots of water, eat good food. And keep riding. You'll get there.

Stretch before and after.. something i always forget to do...

Hi I have been into cycling for a while, but i did have a break for a long time.
Now i am back into Commuting to work to build up the legs. I have found that i have been getting tired legs. Its still only been a few weeks and the legs muscles are very tight. I think this may be a reason behind it.

A week ago i entered a 40Km ride with a few hills, as the legs were tired i walked 80-90% of the hills. I had done this ride b4. Last time following a group that got lost and taking us up huge hills. To then go down and realise we missed a turn off, going buck up the hill.

Is there any way of getting muscle tightness out or any one have any other sugestion?
I did have some one tell me its medical, but as i took my son to the Docs today i asked and he said give it 6-8 weeks if no maybe longer.

The commute to and from work is realitively flat, i'm maintain average of 26-28kms with 15kms to and from work.

Cheers Dean

I started riding about 3 1/2 months ago, and though I found my conditioning improved quickly, I still frequently get times of tired legs, or get sore if I do a longer/harder ride. I think that part of it is age, it's just going to take more time to get into decent shape then when I was younger. As others have advised, give yourself some rest days as needed. Don't forget to hydrate, stretch, and do some other activities. I do find cycling to be somewhat one-dimensional in how it works your muscles.
BTW how is Adelaide? I was there way back in 1988 for several weeks on a project at the RAAF Base. A great town, had much fun as a young engineer on the road. I stayed down in Glenelg (sp?) by the beach and commuted up to the base. Great memories.

As you say, Cheers,
Matt

Two things.

I found walking helps if the legs get very stiff.

Stand and pedal some in a high gear has eliminated my problem.

How about bike position? Saddle height? Sitting normally on the saddle, pelvis level, and your heels on the pedals, your knee should totally lock out with little or no pedal pressure when the cranks are aligned with the seat tube.