Sore legs
09-01-15 | 06:05 PM
#26
Senior Member
Joined: Jul 2008
Posts: 6,431
Likes: 44
From: Minneapolis, MN
I would agree with other posters saying take a few days off or a week, see if when you come back your legs are no longer sore.
In college I would help people with biking, a lot of people think their seat height is fine, I'd raise it, it would feel weird at first but within 2-3 rides they'd talk about how it was more comfortable and they were faster without more effort. However, your seat looks about as high as I'd want it to go on that frame.
This warmup/flexibility routine helped me be more comfortable on the bike, dunno if it would help your legs or not but it's a suggestion:
https://www.defrancostraining.com/jo...ility-routine/
https://www.youtube.com/watch?v=FSSDLDhbacc (video)
The answer to your question though is no, it's not normal for your legs to keep being sore after the first few weeks of riding. Usually the soreness goes away - first few times my legs were really sore, but after you get used to the exercise you can usually completely exhaust your legs to the point of having difficulty walking up stairs, and your legs won't be sore any more (unless you have arthritis or something). First thing I would try is taking at least a couple of days off from biking or any leg exercise (other than walking to the car) and see if your body fixes itself.
In college I would help people with biking, a lot of people think their seat height is fine, I'd raise it, it would feel weird at first but within 2-3 rides they'd talk about how it was more comfortable and they were faster without more effort. However, your seat looks about as high as I'd want it to go on that frame.
This warmup/flexibility routine helped me be more comfortable on the bike, dunno if it would help your legs or not but it's a suggestion:
https://www.defrancostraining.com/jo...ility-routine/
https://www.youtube.com/watch?v=FSSDLDhbacc (video)
The answer to your question though is no, it's not normal for your legs to keep being sore after the first few weeks of riding. Usually the soreness goes away - first few times my legs were really sore, but after you get used to the exercise you can usually completely exhaust your legs to the point of having difficulty walking up stairs, and your legs won't be sore any more (unless you have arthritis or something). First thing I would try is taking at least a couple of days off from biking or any leg exercise (other than walking to the car) and see if your body fixes itself.
09-01-15 | 06:51 PM
#27
Senior Member
Joined: Jun 2015
Posts: 791
Likes: 0
From: Seattle, WA
Bikes: Many bikes in three states and two countries, mainly riding Moots Vamoots, Lynskey R265 disc and a Spot Denver Zephyr nowadays
Since people have been asking for photos and asking about what changes I have done here it is.
Here is the bike. Its a basic model 2014 Scott Metrix 40
Here is the cassette. It is 34 to 11. (8 speed)
Here is the new crank. The old was a 48/38/28. This new one is a 42/32/22. Crank arm use to be 175 but I reduced that to 170. It seems to make it easier to spin.
This is the tire tread.
Tires are Schwalbe Spicers. They came with the bike.
Toe clips. I can use regular shoes this way.
As for using a roller foam or wood that is an idea I had not thought of. My main question is whether this is something everyone experiences? Perhaps it is. I plan to one day reach a point that I am satisfied with the level of strength I obtain. It just seems harder than I thought but I have seen progress.
Here is the bike. Its a basic model 2014 Scott Metrix 40
Here is the cassette. It is 34 to 11. (8 speed)
Here is the new crank. The old was a 48/38/28. This new one is a 42/32/22. Crank arm use to be 175 but I reduced that to 170. It seems to make it easier to spin.
This is the tire tread.
Tires are Schwalbe Spicers. They came with the bike.
Toe clips. I can use regular shoes this way.
As for using a roller foam or wood that is an idea I had not thought of. My main question is whether this is something everyone experiences? Perhaps it is. I plan to one day reach a point that I am satisfied with the level of strength I obtain. It just seems harder than I thought but I have seen progress.
09-01-15 | 07:01 PM
#28
Thread Starter
Senior Member
Joined: May 2014
Posts: 180
Likes: 0
From: Nashville TN
Bikes: 2011 Giant Seek 1, 1995 Mongoose Alta, 2002 Raleigh M80, 2014 Scott Metrix 40, 1999 Trek 820
09-02-15 | 09:50 AM
#30
Senior Member
Joined: Oct 2012
Posts: 1,260
Likes: 105
From: Twin Cities, Minnesota, USA
Bikes: 2017 Salsa Carbon Mukluk frame built with XT, 2018 Kona Rove NRB build with Sram Apex 1,2008 Salsa El Mariachi, 1986 Centurion Ironman
The benchmark for a cadence of 90 is the song "Stayin Alive" (this tip from CPR class). Each beat should be one full revolution=left+right pedal stroke, so for instance "Ah Ah Ah Ah Stayin Alive" each Ah and Stayin might be a left; and rights inbetween, and "Alive". Or vice versa, but I personally feel that my left foot is my downbeat foot (whether riding or walking or jogging).
Up steep hills, once you granny out you probably won't be able to maintain 90, I know I don't. At that point it's just hard and you do what you can to keep moving uphill and not fall over.
Up steep hills, once you granny out you probably won't be able to maintain 90, I know I don't. At that point it's just hard and you do what you can to keep moving uphill and not fall over.
__________________
Don't complain about the weather and cower in fear. It's all good weather. Just different.
Don't complain about the weather and cower in fear. It's all good weather. Just different.
09-02-15 | 10:10 AM
#31
Keepin it Wheel
Joined: Aug 2011
Posts: 10,964
Likes: 5,230
From: San Diego
Bikes: Surly CrossCheck, Krampus
ha, I'm sure you can find other songs more to your liking that have the same tempo, but Stayin Alive was a great choice for the CPR campaign because (a) it's the right tempo (b) everybody knows it, and (c) "Stayin Alive" is a helpful mnemonic when in a panic situation doing CPR.
09-02-15 | 12:49 PM
#32
Senior Member
Joined: Jun 2007
Posts: 3,509
Likes: 2
From: SW Ohio
Bikes: 3 good used ones
Hi everyone! I commute 50 to 75 miles a week. I have been doing this since March. The thing is my legs are always sore. I expected it for the first month or so but not this long. I do think I am getting faster. I started at an average of 9 miles an hour and now up to 13 miles an hour.
My question is is this normal? Should I peddle slower?? Should I peddle harder to get stronger??
I am just hoping to get to a point where it is relatively easy to do my commute while tackling my hills at 8 miles per hour. Just wondering if that day will ever come.
My question is is this normal? Should I peddle slower?? Should I peddle harder to get stronger??
I am just hoping to get to a point where it is relatively easy to do my commute while tackling my hills at 8 miles per hour. Just wondering if that day will ever come.
Nashville is hilly. So, this may play a part. I do know that if you are pedaling low RPM with high load for long time, you will get sore. My ride is mostly on flat or low grade inclines. I am always pedaling at over 85 RPM unless I purposely shift-up and stand on pedals to do a half-mile of intervals: 40-45 rpm. If I do a lot of those I get sore.
08-28-16 | 04:54 PM
#33
Junior Member
Joined: Aug 2016
Posts: 19
Likes: 0
Foam roller tried here
So I have been trying to commute by bike,. It was a challenge because the bike I owned does not fit me. So needles to say i exerienced a lot of bad things. Legs pains was one of those things. The foam i used for my calf's was a roll bar foam peice for cars. From what I read and watched it breaks up tge acid build up in your legs. Releasing that acid after a ride made a big difference. Laying foam on floor and pushing and pulling my legs over it getting rite amount of pressure and a loose feeling afterwards. Hope this helps. This is my first response to anyone as i am a new member. Good luck
08-28-16 | 04:59 PM
#34
Junior Member
Joined: Aug 2016
Posts: 19
Likes: 0
Eating and gcn
Here again. Look up GCN on YouTube they are funny and yet great information. Oats made a great deal of a difference in my rides personally. It makes you feel full and releases energy slowly through out your ride and day. Hope this helps and you enjoy some GCN comedies. "What no to eat while cycling" is good for a laugh. This is that guy saying good bye
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