Dreww10

I'm 30 years old, and average 100-150 miles a week on the bike, typically two on and one off or three on and one off, always being sure to include some rest days with either light walking or complete couch-duty. Last season was my first cycling (riding roughly the same number of miles), and I could easily ride every single day, and ride hard, without a rest day. I took those rest days of course, but it was nothing to push one day and turn around and do it 3-4 more days in a row if I had to or wanted to.

This season, though, my legs won't recover. I get 7-8 hours of sleep every night, drink ample water, and have even begun using a foam roller after my rides to try to 'massage' them for healing. Each time I get on the bike, before I even get a mile down the road my legs feel like they're on mile 70, and I trudge through the ride at nothing close to 100%. I've even taken 3-4 days in a row off this spring to try to recover, and like clockwork, a mile down the road at a moderate pace and my legs are cooked.

Obviously I could just take a couple of weeks off or however long it takes to feel fresh again, but as any addicted/determined cyclist knows, it's not that easy. Not to mention, that kind of time to recover at my age seems entirely unnecessary. Are there other steps I could or should be taking to help recover quicker, or to be honest, to recover at all?

gc3

Electrolytes....

cafzali

Try making a protein shake made of coconut or almond milk, a whole banana and a scoop or two of whey powder. I also put a teaspoon or two of almond butter in mine, but that's a personal preference. The protein will help your muscles recover. You don't need to make a large one, or if you do you can substitute a breakfast or lunch for it.

The feeling you get isn't unusual if you're not used to regular, intense exercise. Generally, once you warm up, your legs will actually feel better. In many parts of the country, if you're cycling in the mornings, the weather is cool, or even cold, until things improve midday. That exacerbates the feeling.

FLvector

If your legs are cooked a mile down the road, it sounds like you are hitting too hard as soon as you get on the bike. This is a common mistake for many beginning cyclists. You should try to commit to a 15 minute warm up where you spin at a high cadence at a relatively low speed. This helps get the blood flowing into your muscles and lets the legs wake up before you start putting in a harder effort. After the faster cadence warmup, then drop down a few gears and slowly bring up the heart rate. Change your hand positions on the bars to stretch some, then you should be ready to put some power into the pedal stroke.

f4rrest

As I mentioned in another "I can't recover" thread today...

You need carbs (sugar... maltodextrin, dextrose, whatever) right after your rides to help restore muscle glycogen. And you need normal carbs during your regular meals.

Gluteus

Most training plans include:

a) Periodization = You shouldn't maintain the same intensity/volume all the time thru the year (there are "base", "build", "peak" and "transition" periods.
b) In addition to having easier days during the week, usually the 4th week (or third) is usually a "rest week", when the intensity and volume of your riding is much lower.

Ignoring those puts you at risk of overtraining and burnout.

Dreww10

I appreciate the comments and suggestions.

I should clarify that my legs never really heal/recover. If I take off four days in a row for example, they're sore to the touch, sore standing up, as though I just crested a tough hill, after four days rest. I eat quite a bit of sugars and a fairly good amount of carbs in my normal diet, but I'll admit it's not usually right after a ride (meaning within the first hour or so).

big chainring 

Lots if vitamin C. A big dose of vitamin B, and have a glass of wine and relax.

I used ti race cat2. Did lots of easy miles. Like 15-18mph. Rarely rode hard, except in races.

bt

Large Oreo McFlurry

gc3

If nothing else helps, then I suggest smoking crack cocaine. Is good enough for the mayor of Toronto.

Dunbar

How many calories a day are you eating on average? 100-150 miles per week should not be hard to recover from unless you're going all out, every ride and/or it's all going up/down mountains. That said, trying to significantly calorie restrict your diet while riding 100+ miles a week is setting yourself up for fatigue.

Dreww10

I don't count calories, but I maintain my weight all season despite the miles. I pretty well eat whatever I want when I want as long as I'm keeping the miles up. No sense in letting perfectly good food go to waste, I say.

GravelMN

If rest (sleep) and good nutrition don't result in recovery after a few days off, it's a good idea to check with your doctor as unexplained muscle fatigue, weakness or soreness can be a sign of medical problems. Alternating hot and cold packs or showers can also help improve circulation and relieve muscle fatigue. If it is specific muscles acting up you may have some kind of chronic injury or maybe a muscle tightness or bike fit issue.

Machka 

1. Go to the Doctor and get a complete physical done.

2. Get more sleep ... aim for 8-9 hours/night for a while.

3. Count your calories ... make a note of everything you eat for the next 3 weeks. You should be getting some protein, some fat, and some carbs. But very little sugar. And eat something with protein after long or intense rides.

4. Drink more water.

5. Make sure you're consuming electrolytes when you ride.

6. Vary your rides ... each day during the week, do something different. (Day 1 - long ride, Day 2 - recovery ride, Day 3 - intervals, etc.)

StephenH

Never really experienced that. However, I do note that after a long ride (400k or something), my legs will be sore longer if I don't do anything, but if I go out and ride, they'll feel better than just sitting around the house. But yeah, I'd go get a physical and ask the doc to see if anything funky is going on. The issue you're describing doesn't sound so bad via internet but the fact that it's noticeably different from last year would be of more concern. Assuming that is, that you didn't lose all your fitness since last year.

ColnagoC40

Nutrition, nutrition, nutrition.

denvertrout

I can relate. I am going on 3 years now with legs that ache every single day, every single minute of the day. I have tried all kinds of ways to help them and nothing has worked to date. I took a full month off with no leg workout at all, and at the end of the month nothing different. At this point if I have a Saturday race my last leg workout/ride is an easy one on Wednesday, nothing thursday or friday and I do very well on Saturday. Legs don't stop aching though. So, no advice on what to do/try, but you are not alone.

surgeonstone

Get a blood test and make sure you're not anemic or dying of Leukemia.

KonaRider125

I drink a whey protein shake right after I get home from a long ride, followed by a high protein dinner, followed by another whey protein shake an hour before bed. Works for me, always wake up feeling well recovered.

If you have a Trader Joes in your area, their whey protein powder is reasonably priced and great for recovery as it has a good amount of sugar in it.

Carbonfiberboy 

Not enough protein in your diet. IME your description is diagnostic.

Kopsis

Umm ... sugar *is* carbs. Sounds like you may need to get your macronutrients in check. Here's one of the better online calculators: IIFYM Calculator

Once you know your targets, use something like Free Calorie Counter, Diet & Exercise Journal | MyFitnessPal.com to actually track your intake. You likely need to reduce carbs and increase protein, but do your homework and find out for sure.

Univega

I have to agree. Doctor’s visit for chemistries and blood count and other work ups would be advisable to make sure nothing medical is holding you back.
Getting more sleep is great advice

From what I understood from you post, carbs are not your issue. I am 60 and still strive for at least 100 grams of protein a day and try to get more. I am getting a bit insulin resistant. So I drink low carb shakes. However, it will be easy for you to add carbohydras to the shakes.
I use:
BioTRUST Nutrition - BioTrust Low Carb

Biotest Store at T NATION | Metabolic Drive® Protein
Up your protein for a few weeks and see if it help. 2 shakes a day, 40 grams per shake plus your normal 3 meals a day.

merlinextraligh

I agree with Gluteus, it sounds like you've been riding for a year and a half now, and its starting to catch up with you.

Take a week, and don't train. Only ride easy and if you feel like it. Then start a program based on periodization with recovery weeks built in.

Just continuing to work hard every week is a recipe for burnout.

sfrider 

It's not normal to have muscle pain after four days of rest. In fact, it's consistent with a viral infection like lyme disease. Go see a doctor!

Dreww10

Point taken.

I did take off five months during the winter with little to no exercise at all, so I only got back at in early March.