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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 11-22-09, 03:59 PM   #1
MrMojoJoJo
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Sore hamstrings... Lack of protein ?

I feel like my legs are always tired, even if I take a few days off. I have been pushing myself this year and I am not sure if I am pushing myself to much or have a diet problem.

My hamstrings especially are sore ( even when I wake up in the morning ) At first I thought I was not taking in a sufficient amount of water, but then I thought I might not be getting the protein needed to rebuild the muscle.
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Old 11-22-09, 05:33 PM   #2
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Do they hurt when you ride? I mean most of the time, not just after you've trashed yourself.
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Old 11-22-09, 06:28 PM   #3
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Do they hurt when you ride? I mean most of the time, not just after you've trashed yourself.
The feel sore most of the time. Even on smaller short hills... Soft recovery rides they are ok most of the time.
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Old 11-22-09, 06:39 PM   #4
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Are you over training? Take a week off the bike and then go for a ride, see how you feel then.
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Old 11-22-09, 06:58 PM   #5
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I don't think that lack of protein will make your muscles hurt. They just won't (re)build themselves like they should.

It sounds like you have over used them, either by having your seat too far back (which uses the hamstrings more) or by doing too much climbing before you are ready for it.
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Old 11-22-09, 08:01 PM   #6
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I don't think that lack of protein will make your muscles hurt. They just won't (re)build themselves like they should.

It sounds like you have over used them, either by having your seat too far back (which uses the hamstrings more) or by doing too much climbing before you are ready for it.
I think the fit of the bike is good and should not be the problem. However I have been trying to push hard in the hills and on the trainer with the resistance up.
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Old 11-22-09, 08:41 PM   #7
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Overtraining perhaps? Or it could be that you need sufficient recovery time and sufficient stretching of the lower back and hamstrings.

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Old 11-22-09, 09:30 PM   #8
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Lack of carbohydrates, it has nothing to do with protien
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Old 11-22-09, 09:50 PM   #9
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Lack of carbohydrates, it has nothing to do with protien
Can you elaborate on the process of how a lack of carbohydrates leads to soreness in the hamstrings? I'm not seeing the connection. Connect the dots?

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Old 11-23-09, 12:50 AM   #10
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I'd second the thought that a fit issue, like the seat either being too far back or too high, is a possible culprit.
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Old 11-23-09, 01:45 AM   #11
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I think it's a more than even chance it is protein. Painful legs while riding is diagnostic, IMO. In any case, what does it hurt to try to fix it? Try taking ~15g of whey protein 1/2 hr. before every meal for a week. And take one more at bedtime. That should be enough to notice the difference. I doubt that it's fit.

It's possible that you've recently improved your pedalling, and that's the reason the hams are sore. Even so, the soreness should go away with a couple of easy days.

Not overtraining. That's not how it manifests.

Another thing you could try: cal/mag caps morning and night, 500mg cal/250mg mag. Also can't hurt.

Of course you'll try everything at once, and won't know what worked!
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Old 11-23-09, 10:21 AM   #12
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Can you elaborate on the process of how a lack of carbohydrates leads to soreness in the hamstrings? I'm not seeing the connection. Connect the dots?

koffee
He said his legs are always tired, this is a clear indicator of lack of carbs. The soreness sounds like a acidosis issue, i would cut back on overly acid foods(meat, processed junk, grains etc).

Protein shouldn't be an issue if you eat a sufficient diet with enough calories, especially if you consume animal products
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Old 11-23-09, 05:23 PM   #13
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Originally Posted by MrMojoJoJo View Post
I feel like my legs are always tired, even if I take a few days off. I have been pushing myself this year and I am not sure if I am pushing myself to much or have a diet problem.

My hamstrings especially are sore ( even when I wake up in the morning ) At first I thought I was not taking in a sufficient amount of water, but then I thought I might not be getting the protein needed to rebuild the muscle.

Try getting a massage.
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Old 11-24-09, 04:29 PM   #14
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try some potassium supplements and warm baths with Epsom salt - 20 minute minimum and make sure your legs are completely submerged
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Old 11-26-09, 06:21 PM   #15
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MrMojoJoJo, MAKE DOUBLY SURE you are stretching the hams, quads, calves, hip flexors OUT BIG TIME, especially after riding. If you don't stretch out that tightness & you keep building overtight muscles over overtightmuscles, its just gonna lead to injury & severe soreness. Keeping the muscles longated = consistant better blood flow = Getting nutrients to where they want to go = Rebuilding the muscles more effecintly = Avoids plateaus etc.

Also you are correct to suggest diet. You may have some kind of syndrome due to a particular food/drink/supplement being consumed. Its about trial & error if that is the case & just eliminating it.

http://chronicfatigue.about.com/od/w...s_symptoms.htm
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Old 11-27-09, 12:01 AM   #16
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just be systematic about it. I think it may be overtraining but start out by adding some protein to your diet. Try that for a couple of weeks. If that doesn't do it. try boosting your carbs after your rides cause you need energy to process everything. if that doesn't work either then just try some extra rest time. Maybe toss in a massage and some extra stretching and finally maybe you are pedaling goofy and dont even realize it and should get pro fit. oh and eat a banana
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Old 11-27-09, 08:29 AM   #17
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May be a dumb question, but are you getting enough sleep at night? I find if I'm not getting enough sleep I get tired and sore much faster. As my training volume increases, I have to go to bed earlier otherwise I don't recover enough. Might be something worth looking into.
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