WNCGoater

Some background info:
54 Y.O. 6"2", 195. I Bought a mtn bike a little over a year ago and I've been having a blast. I dropped from 220 to 195, enjoyed the exercise, increased cardio, let go of stress, quit banging my knees with jogging after 2 knee surgeries, and, did I say, "having a blast". However, I only get time to load up and haul the bike to Pisgah or Dupont 3-4 times a month. So when we do a 20 mile day of single track, rocks and climbing, the soreness in my quads in the following two days isn't a big deal.
The point is, I've recovered long before the next ride. However, there is this interval between rides that is filled with longing to be on the bike.
I rode my mtn bike and an old heavy Trek hybrid on the road, but was not satisfied.

So on May 22 I took delivery on a Diamondback Century 3 with carbon frame. My intent was to make road riding easier, more enjoyable and useful to stay in shape for mtn biking.

Holy Cow is this fun! (Dare I say ALMOST as much fun as the mtn bike on singletrack!)

Since May I've put about 400+ road miles on it, I keep increasing in distances, I live in the mountains so there is plenty of climbing yet with careful mapping I can put in some miles without wearing down from excessive climbing. I have my sights set on a riding a century, maybe by Labor Day just to say I did, with the plan on increasing distances between now and then.
This past Monday I started out before sunrise with the goal of 50 miles. I did 60.5, my longest to date and was pleased. (There wasn't much left in the tank at the end!)

Sorry so long winded but this brings me to my question(s).
After Monday, on Wednesday evening I decided to do a quick 11 mile loop from home which drops me around 600 ft and requires a climb back up to recover that elevation. In the ride there are several short but fun drops and climbs with overall about 1000' of climbing. I did it quickly as I could and quickly became very aware of the sore quads and lack of any reserve energy, you may say.

So the question is, when you have some residual soreness and tiredness following a big ride, is there any danger to "riding through" it? Are you more likely to cause some type injury, or on the contrary, does it help to work out the soreness? Just curious. I have enough common sense to know at this point I cannot ride two long (30+ mile) days back-to-back and have learned I need to recover between rides or else the next ride is a struggle. Just wondering if there is some danger I'm not aware of?
Thanks for any input.

CliffordK

This obviously isn't a medical or sports medicine forum. Your doctor should be able to give advice with regards to specific health issues.

My feeling is that if it is transient muscle pain, then "just ride through it" is fine.
If it is joint or tendon pain, then some recovery period is better.
Unfortunately sometimes it is hard to differentiate between the two.

And, obviously, if unexplained, and it doesn't get better, then it may need to be evaluated, or more rest.

OldTryGuy

Well stated. +1

Ursa Minor

WNCGoater what an inspiring post; congrats on finding the joy of biking. Until you get a base of 1000 miles I would say do easy recovery rides after a hard effort.

Charlie

Biker395 

Yep. I agree too.

BTW, there are a lot of people that do a "recovery" ride the next day after a hard workout or a long ride. The notion of a "recovery" ride is to take your time and just spin. Low speed, and low effort.

My experience with that is that it really DOES work to stretch out the sore muscles a bit. A good walk or swim works for me too.

Good luck with your first century. I hope it's quite the adventure for you.

Bill Kapaun

Something that seems to help me do the yearly "distance ride" is to eat a couple bananas the previous 2 days.
During the day of the ride, lots of small snacks. (my "distance ride" is a bunch of 10-15 mile segments and back home for a snack and bit of rest)
Turn down the wick a bit. You'll be in better shape toward the end of the ride. I basically backed off 1 MPH from what I felt I could do.

RonH

You mention having "not much in the tank" and "lack of reserve energy" at the end of your rides. Are you eating and drinking while riding?

obed7

welcome to the sport and glad you are enjoying yourself.

WNCGoater

To clarify a few points or questions in the replies.
After the first knee surgery, my ortho doc told me to quit jogging, maybe ride a bike. I slowly eased back into jogging. After the surgery on the other knee, he asked what I didn't understand about "quit jogging". So yes, I have a green light from the doc, and no, I wasn't asking for medical advice per se. Just wondering if I was doing something that is well known in riding circles as a "no-no" but unknown to a newb like me.

I have found I seem to do better riding in the early am, before it gets hot, and after a good night's sleep, meaning lights out by 10:00. I eat a light breakfast, on Monday's 60 miler, a banana, yogurt, small bagel with peanut butter, couple cups of coffee about an hour before leaving. I had a GU Gel about 1/2 way through it, and consumed two 24 oz bottles of water over the course of the ride, never gulping a bunch at one time, rather getting a good mouthful every so often. I held up pretty well over all but the last two miles back to my house requires a climb of a little over 600 ft. So those last two miles are difficult after already doing over 50. So that's what I mean as "not much left in the tank".

However at about the 35 mile mark I got very hungry. I have tucked a banana or Clif bar in my jersey to eat at some point, but didn't on this ride.

Interesting note above about "easy recovery rides" even the day after a big ride. It has been my experience that it DOES actually seem to stretch out those tight and sore muscles but I didn't want to be doing something that could actually be harmful and that's why I asked.

Thanks for the input and the encouragement!

OldTryGuy

Probably would have been a good idea to have eaten the 'nana and bar.

Everybody is different as far as fuel and hydration. If it wasn't, every TdeF team would eat/drink the same and every Elite Triathlete would eat/drink the same. You learn by riding and trying. So much information is available on the net it is mind numbing.

Sounds like you're getting a handle on things so GOOD LUCK and above all, keep it safe and fun.

climberguy

For some people, after a hard ride, two rest days can be better for recovery than one. YMMV. Use trial and error and find what works best for you.

Beach Comber

Lack of reserve energy could simply be diet. Or an undetected medical condition. I have a family history of cancer, so when I go in for my 6 month wellness checks the doc usually does a standard full blood workup which rules out the latter. As to the diet, especially if you are trying to lose weight, its tempting to cut back too much.

lphilpot

Nutrition-wise, I've learned that I really need to stay on top of it or I run out of gas very quickly (I don't seen to have a large tank, despite appearances ). Eating sufficiently about an hour+ before starting, with Hammer gels while riding is so far working fairly well for me. But your body will vary.

qcpmsame 

I'd agree with those that said you are running out of calories. From what you listed as your breakfast, and what you consumed on your ride, I'd think that its just your fuel is running out. I never subscribed to the thought of letting your body be "trained" to burn off fat and taking in very little to keep things going. It may work for them, but on a 25 mile or better ride, I need to have eaten properly before hand. I started using an electrolyte replacement additive, Skratch Labs, for summer riding, and longer rides, not for the calories, it have very few, but for its intended purpose, as well as eating correctly. I don't feel busted, or drug out after a ride in our heat here when I do things properly. Not saying to scarf down a load of food before going for a ride, just get in enough useful calories to see you through your rides.

Try eating more good things before riding, if you aren't one prone to getting sick, or feeling sluggish, from eating even a normal amount, before you ride. Riding isn't like running if you have eaten befre going out, running's pounding, and jostling things, can make some people toss their cookies if they take on food before hand. Cycling has never done that, even if I am doing intervals, or hill work. Check out some of Allen Lim and Biju Thomas books about good foods for riding, they have some great recipes for meals and for stuff to take along.

Welcome to the 50+ gang, and enjoy your riding.

Bill

WNCGoater

Thanks for all the tips and input. I am still tweaking what works for me as far as fuel before and during rides. With mtn biking it doesn't seem to make as much difference, as we rarely go more than 20 miles and that with lots of stops, breaks, etc. I usually have a Clif bar I nibble on occasionally along with some electrolyte drink and water and I'm good. I have several times on 30+ mile road rides realized by the end I was "running out of fuel". So I keep trying different things.

One thing I have established is a big meal shortly before a ride is a no-go, being almost as bad as bonking. Like a big rock in my gut just lying there, which makes me feel sluggish and almost nauseous. So I have tended to be cautious about how much I eat and how soon before a ride. I think the thing to do at this point is to make sure I carry some snacks always and perhaps a couple gels even if I don't feel the need for them.

Thanks again to all for the help!

...Now I just need to find myself a road riding bud! Or else, start trying to convert some of my mtn biking buds!

qcpmsame 

One thing about a big meal, its what you eat, not how much you eat that can make the difference. But, if it does not work for you, than its a definite "not do", all of us have different needs, preferences, and demands. For me it was eliminating meats from my nutrition plan after the third kidney failure, and cutting salt way, way down, never do I add salt to anything, and we look for low/no sodium foods. Sugar get very limited as well, but not totally, however I would not try and sell you on following the same plan as I use.

The biggest thing I learned was to record everything I eat and drink, in my Cyclist Diary. Along with the mileage, heart rate/blood pressure data, and how the particular ride went, I have a picture of whether I am eating correctly. For me, it works well, I have shed over 100 lbs, and gotten my lab results from being in the rubbish bins, to being in the excellent ranges, across the board. Maybe you should try some of Joe Friel's books, I got a lot of ideas about my riding, bicycle fit, and nutrition form reading several of his works.

Hope that any of this helps you, it is the best thing I have ever done, health wise, in returning to serious cycling, and regularly riding. Enjoy the experience, I'll look forward to reading your posts.

Bill

Biker395 

My two cents:

1. Bonking is seriously no bueno. You're actually going backwards in almost all respects (weight loss, conditioning, ....) when you bonk, so avoid it like the plague.

2. Most folks cycling at a serious pace burn calories at a rate of 500-800 calories per hour, but their bodies can only consume food at the rate of 300 calories an hour. That means you'll be running a 200 calorie deficit every hour you are out there on your bike. What I do is eat plenty of good stuff the evening before a ride to build up my glycogen stores. And if I'm doing a double century or other longish ride, I eat a LOT early in the ride ... especially if it is a hot day, as that often negatively affects my appetite. It's pretty typical (for me, anyway) to eat a lot more at the beginning of a ride than at the end.

3. GUs and the like are mighty handy for times you feel yourself starting to bonk. They are yummy, easily and quickly digested, and give me about 45 minutes worth of energy. Just enough to get to the top of a long climb or get me home.

4. If you're cycling in heat, make sure you are keeping your electrolytes in check. Energy drinks help (some more than others), but consider taking Endurolytes from Hammer Nutrition or something like them.

I think everyone's body is different, so try different things to see what works for you.

Biker395 

Oh, and BTW ... I am envious of your newbie status. You have a lot of fun and adventure in front of you to discover.