When it comes to rest...
03-03-11, 07:50 PM
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When it comes to rest...
How do you guys organize your ride days and rest days ??? For the past two months that I have had the road bike I have put over 700 miles on it and subsequently messed up my knee. It felt like a pinched nerve in the beginning, now it is sore. I have tinkered around with the saddle height and horizontal position and it feels much better. Still from time to time I get some pain the front side of the left knee when I push down on the pedal. And yes I have learned how to better use my gears and I am still in the polishing process 
03-03-11, 07:57 PM
#2
grilled cheesus
thats not a lot of miles if indeed we are talking about 8 weeks. sounds like you need to get a bike fit and/or do some more research on bike fit and attempt it yourself. later.
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03-03-11, 08:09 PM
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Stretching might help, if you don't. Ice after a ride might help.
Best bet is to see a sports doctor for help nailing down the problem, so you can adjust your habits/equipment accordingly before anything major happens that requires you to stop riding.
Best bet is to see a sports doctor for help nailing down the problem, so you can adjust your habits/equipment accordingly before anything major happens that requires you to stop riding.
03-03-11, 09:05 PM
#4
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Start with getting a good fit, do it yourself bike fits seldom work.
It's worth the money.
It's worth the money.
03-03-11, 11:09 PM
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03-03-11, 11:23 PM
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did the same thing after i got my first road bike last winter, rode to much to quickly and got bad knee pain in left knee. sharp pain when i walked and especially after ride and late in rides.
Went to orthopedist where wife worked got xrays and said no tears or issues just over use. rest it, ice it and stretching was key for me. then gradually work you way up. 3 months later after doing all of these and for the duration of last summer no problems at all. the only thing that stops me now is fatigue after a long/fast ride.
good luck
Went to orthopedist where wife worked got xrays and said no tears or issues just over use. rest it, ice it and stretching was key for me. then gradually work you way up. 3 months later after doing all of these and for the duration of last summer no problems at all. the only thing that stops me now is fatigue after a long/fast ride.
good luck
03-03-11, 11:27 PM
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A few words of advice:
1. Get a professional fit from a local bike shop. Even if you think you have dialed in everything, you most likely have not. I was having injuries here and there and finally went ahead and got the professional fit and it cured mostly all of them.
2. You need variation in your schedule. Instead of doing 40+ miles every day, try doing 30 miles one day, 10 miles the next, 30 miles the next, and then rest a day, then repeat. Add just one single long day a week. For example, a weekly schedule for 120 mile week could look like (Monday-Sunday): 10 off 20 10 20 off 60 or something like that.
3. Each ride should not be 100% full out, or even 80% effort. Make sure to vary your effort in your rides. Some days go hard, or go hard in intervals during the ride. Other days, just go out and cruise and barely any effort. Especially if you start incorporating shorter rides, make them easy, on the bike recovery days.
4. Invest in a foam roller from target, or a local sports store. Get the one with the training dvd. After each ride, do a set of stretches, and then use the foam roller and do most of the major leg muscles, or anything that is having trouble or seems tight. Focus on the IT band, Quads, Hamstrings, Calves, Perrineals.
1. Get a professional fit from a local bike shop. Even if you think you have dialed in everything, you most likely have not. I was having injuries here and there and finally went ahead and got the professional fit and it cured mostly all of them.
2. You need variation in your schedule. Instead of doing 40+ miles every day, try doing 30 miles one day, 10 miles the next, 30 miles the next, and then rest a day, then repeat. Add just one single long day a week. For example, a weekly schedule for 120 mile week could look like (Monday-Sunday): 10 off 20 10 20 off 60 or something like that.
3. Each ride should not be 100% full out, or even 80% effort. Make sure to vary your effort in your rides. Some days go hard, or go hard in intervals during the ride. Other days, just go out and cruise and barely any effort. Especially if you start incorporating shorter rides, make them easy, on the bike recovery days.
4. Invest in a foam roller from target, or a local sports store. Get the one with the training dvd. After each ride, do a set of stretches, and then use the foam roller and do most of the major leg muscles, or anything that is having trouble or seems tight. Focus on the IT band, Quads, Hamstrings, Calves, Perrineals.
03-04-11, 03:35 PM
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A few words of advice:
1. Get a professional fit from a local bike shop. Even if you think you have dialed in everything, you most likely have not. I was having injuries here and there and finally went ahead and got the professional fit and it cured mostly all of them.
2. You need variation in your schedule. Instead of doing 40+ miles every day, try doing 30 miles one day, 10 miles the next, 30 miles the next, and then rest a day, then repeat. Add just one single long day a week. For example, a weekly schedule for 120 mile week could look like (Monday-Sunday): 10 off 20 10 20 off 60 or something like that.
3. Each ride should not be 100% full out, or even 80% effort. Make sure to vary your effort in your rides. Some days go hard, or go hard in intervals during the ride. Other days, just go out and cruise and barely any effort. Especially if you start incorporating shorter rides, make them easy, on the bike recovery days.
4. Invest in a foam roller from target, or a local sports store. Get the one with the training dvd. After each ride, do a set of stretches, and then use the foam roller and do most of the major leg muscles, or anything that is having trouble or seems tight. Focus on the IT band, Quads, Hamstrings, Calves, Perrineals.
1. Get a professional fit from a local bike shop. Even if you think you have dialed in everything, you most likely have not. I was having injuries here and there and finally went ahead and got the professional fit and it cured mostly all of them.
2. You need variation in your schedule. Instead of doing 40+ miles every day, try doing 30 miles one day, 10 miles the next, 30 miles the next, and then rest a day, then repeat. Add just one single long day a week. For example, a weekly schedule for 120 mile week could look like (Monday-Sunday): 10 off 20 10 20 off 60 or something like that.
3. Each ride should not be 100% full out, or even 80% effort. Make sure to vary your effort in your rides. Some days go hard, or go hard in intervals during the ride. Other days, just go out and cruise and barely any effort. Especially if you start incorporating shorter rides, make them easy, on the bike recovery days.
4. Invest in a foam roller from target, or a local sports store. Get the one with the training dvd. After each ride, do a set of stretches, and then use the foam roller and do most of the major leg muscles, or anything that is having trouble or seems tight. Focus on the IT band, Quads, Hamstrings, Calves, Perrineals.
03-04-11, 03:43 PM
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a) you just may need more miles, as others have pointed out. That being said, don't be completely deaf to what your body is trying to tell you.
b) there are a lot of resources out there that may help you troubleshoot remedies based upon the location of the discomfort. If pain is showing up in one part of the knee, it may mean that your seat needs to move forward, if it's someplace else, it may mean that your crankarm length doesn't suit you, etc, etc, etc. Google away.
b) there are a lot of resources out there that may help you troubleshoot remedies based upon the location of the discomfort. If pain is showing up in one part of the knee, it may mean that your seat needs to move forward, if it's someplace else, it may mean that your crankarm length doesn't suit you, etc, etc, etc. Google away.
03-04-11, 04:45 PM
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I rest on Mondays and Fridays. Depending on how I feel, those rest days are completely off the bike, or they're easy spinning, avoiding hills for an hour or two.
Tuesdays are intervals/sprinting for an hour, Wednesdays are hill climbs for 1.5 to 2 hours, Thursday is sort of a medium intensity/medium length day. Three hours. Saturdays I like to put my cross tires on my touring bike and take it off road for a couple of hours of play time on the mountain, and on Sundays I head out for a long day, 5-10 hours...just depends on where I am in the season. This week will be 7, probably...125kms or so, because I'm slow.
That works for me so far, maybe something similar would work for you. Once you get your bike fit sorted, that is.
Tuesdays are intervals/sprinting for an hour, Wednesdays are hill climbs for 1.5 to 2 hours, Thursday is sort of a medium intensity/medium length day. Three hours. Saturdays I like to put my cross tires on my touring bike and take it off road for a couple of hours of play time on the mountain, and on Sundays I head out for a long day, 5-10 hours...just depends on where I am in the season. This week will be 7, probably...125kms or so, because I'm slow.
That works for me so far, maybe something similar would work for you. Once you get your bike fit sorted, that is.
03-04-11, 06:51 PM
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A few words of advice:
1. Get a professional fit from a local bike shop. Even if you think you have dialed in everything, you most likely have not. I was having injuries here and there and finally went ahead and got the professional fit and it cured mostly all of them.
2. You need variation in your schedule. Instead of doing 40+ miles every day, try doing 30 miles one day, 10 miles the next, 30 miles the next, and then rest a day, then repeat. Add just one single long day a week. For example, a weekly schedule for 120 mile week could look like (Monday-Sunday): 10 off 20 10 20 off 60 or something like that.
3. Each ride should not be 100% full out, or even 80% effort. Make sure to vary your effort in your rides. Some days go hard, or go hard in intervals during the ride. Other days, just go out and cruise and barely any effort. Especially if you start incorporating shorter rides, make them easy, on the bike recovery days.
4. Invest in a foam roller from target, or a local sports store. Get the one with the training dvd. After each ride, do a set of stretches, and then use the foam roller and do most of the major leg muscles, or anything that is having trouble or seems tight. Focus on the IT band, Quads, Hamstrings, Calves, Perrineals.
1. Get a professional fit from a local bike shop. Even if you think you have dialed in everything, you most likely have not. I was having injuries here and there and finally went ahead and got the professional fit and it cured mostly all of them.
2. You need variation in your schedule. Instead of doing 40+ miles every day, try doing 30 miles one day, 10 miles the next, 30 miles the next, and then rest a day, then repeat. Add just one single long day a week. For example, a weekly schedule for 120 mile week could look like (Monday-Sunday): 10 off 20 10 20 off 60 or something like that.
3. Each ride should not be 100% full out, or even 80% effort. Make sure to vary your effort in your rides. Some days go hard, or go hard in intervals during the ride. Other days, just go out and cruise and barely any effort. Especially if you start incorporating shorter rides, make them easy, on the bike recovery days.
4. Invest in a foam roller from target, or a local sports store. Get the one with the training dvd. After each ride, do a set of stretches, and then use the foam roller and do most of the major leg muscles, or anything that is having trouble or seems tight. Focus on the IT band, Quads, Hamstrings, Calves, Perrineals.
As for rest days I'm on a particular plan so it tells me when to rest which is 3 days a week. On those days I do core work or eat a lot of tortilla chips. GL
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