Megacolor

Hey guys,

maybe someone can help me out here. So i'm new to road bike riding. Only been doing for a month now. once a week 20 miles each time I ride.

Well this weekend I did 30 miles and my shoulders, arms and legs starting to ache. Is this normal for a beginner? Is this something that will go away when I ride more?

Campag4life

Depends on degree. Most newbies do it wrong on a number of levels. Takes a while to get decent. Most of us are sore doing something we aren't used to.
If your body really hurts back off and rest and take it more incrementally. By contrast a seasoned cyclist here can ride 50 miles really hard and not be sore at all. Takes a while to build to this level.

Best thing you can do is get a fitting at your local bike shop. Let them see you on the trainer. If you need feedback...get some pics with you on the bike in profile. Picture says a lot.
Good luck.

jrossbeck

It's not unusual. Especially if you rampe dup from 20 to 30 miles. That's a 50% jump, and many fitness "gurus" will tell you to only increase mileage in distance sports by 10% at a time.

If I had to guess, I would assume your form broke down in the last 10 or so miles. Try to ride more than once a week, and focus on keeping your elbows bent, wrists soft and try to absorb any bumps vs. tightening up when you hit them. As far as the legs - again, make sure you are in the proper gears, keep your tempo yup around 90 rpm or so, etc.

dralways

Yea, that's normal. Still happens to me if I take a long enough break (would never happen in a perfect world).

NickA

If you are riding just once a week, try supplementing your activity with brisk walking or running during the week. That will help get your fitness level up.

Megacolor

YES! After around 23 miles or so my body starts to get very fatigue. I had to stop and rest for about 5 mins while watching other riders fly pass me.

Megacolor

I do need to get my fitness level up and maybe get a bike fit.

RollCNY

Often times, aches in shoulders and arms are from a death grip on the handlebars, and far too much upper body movement. People often think that you gain something by bobbing your torso, or pulling on the bars. There are times that pulling helps, but those are fairly limited situations.

Make sure you have a relaxed upper body, breathe, and watch your shadow for upper body movement.

As to legs being sore, that is kind of the point of a bike ride, non?

Megacolor

this lead to my next question...maybe I'm doing to much to soon? Should I just put in 20 miles per ride and increase 10% each month like jrossbeck suggested?

Black wallnut 

Maybe you are doing too much and not often enough. Ride shorter more often and once a week ride long. At a ride a week you will likely never get your body in tune with riding a bike. Start with 10 miles every other day. Relax your face and upper body on these rides, elbows bent.

Machka 

Have you had your bicycle set up properly for you?

StanSeven

Going from nothing to 20 once a week and then 30 should make you sore. You might try an east 10 miles once or twice a week and then mix the 20 up with a mile or two pushing it and then a few miles taking it really easy. The problem is one difficult ride per week doesn't build up a fitness base.

StanSeven

Whoops. Didn't see this before I posted. This is a smart guy

Megacolor

No.... I Just did a basic fit from what I read online and on YouTube. I just figured if it feels right I just ride it as is. I know bike fit is important but I don't ride that much so it wasn't worth it to get fitted. Maybe when I start getting more serious about riding then I'll get fitted by a professional.

Machka 

You don't necessarily need a professional fit ... but you should, nevertheless, ensure that your bicycle is set up properly for you.

You and the bicycle are a machine ... if something isn't in the right place, the machine isn't efficient and there is wear and tear ... and things like sore shoulders and arms.


Can you post a photo of your bicycle?

Megacolor

Thanks for all your help guys. I will take it slow ...10 miles very other day till I built up my stamina

surgeonstone

Trichinosis from raw pork or an ill fitting bike. For the first, see a doctor. For the second, see a bike fitter. Problem solved....next thread please.

Megacolor

Taqi

Tom Jones: Doctor, every time I ride my bike my shoulders, arms and legs ache.
Doctor: It's not unusual.

i.e. don't worry, get bike fit.

Machka 

OK good ... your saddle is level. One cause of sore arms is when the nose of your saddle is pointing down.

Miami Biker

Lots of good advice. Agree with fitting. After some months and miles your body will adjust and will probably want to fine tune your fitting. Perhaps raising seat and lowering bars to be more aero.

After a fitting, next key is to establish a base which comes from fewer than 20 miles going slowly. This builds heart lung capacity and builds up leg muscles. Same in music which is you can't play/bike fast until you do it slowly.

Many also suggest building your core as biking only strengthens leg muscles. Having stronger upper body and stomach puts less pressure on your hands, arms and shoulders.

Finally your body will adjust to riding as you do more of it. Yes fun biking takes time and means getting a lot of things right. Then you will absolutely love it! Enjoy the journey.

Campag4life

In bold, I would say no. I read once something I haven't forgotten. After a good hard ride, you should be able to walk up a flight of stairs with no fatigue in the legs. I believe this is true if your bike fit is correct.

topflightpro

Fit will not reduce fatigue from riding long and hard. You can have an absolutely perfect fit, but if you ride hard enough for long enough, you're legs will be fully fatigued.

RollCNY

I would say that it depends on your purpose. If your goal is to get stronger, than some fatigue is appropriate for a challenging work out. If your goal is to get from point A to point B, fatigue is not the expected result.