Burning, No Improvement - Help!
 

Hello,

I'm not sure if this is the right forum to post in, but I figured some people must have gone through something similar and have some advice.

I recently decided to get back in shape and to start, got a stationary recumbent bike. I've been using it for a few months, 3 times per week for 30 minutes, doing intervals. When I first started, my quads burned (between the mid upper thigh and the knee on the direct top, not the side). I thought this would get better in time as I built the muscle. However, if anything, it's getting worse. My intervals are getting shorter and shorter in terms of how I can push it before it really burns (like 30 seconds or less). Then I subside and the burning dissipates. There's no lasting pain or problems after the biking is finished, but it is a lot of discomfort at the time and it doesn't seem to be improving.

Any ideas for what could be happening and how I could address it? I'd really appreciate it!

I would do a LOT of other type of exercises. You are probably exercising a small number of muscles by using just this fitness bike as your sole means of exercising. Also, your 'fit' on the bike may not be ideal.

Try some core strength exercises, weights, squats, etc to build your strength and body in a more balanced way.

Look up quadriceps tendonitis.

Just as a guess, it sounds to me like you haven't set the bike up correctly and were pushing too hard a gear.

Is that possible?

If so, set the bike up properly and don't push such a hard gear.

Also, yes, as above, do some other exercise too. On the days you're not riding, go for long walks or something.

I second looking into bike set up. As you are getting stronger it's hurting more = position issue. Some causes you might look at- Saddle too low, possibly coupled with saddle too far forward. Fore/Aft cleat placement can also play a role. There's good bike pain and bad bike pain. This sounds like the latter.Take care of it and get to the good stuff.
Best regards, Eruc

PS I'm just an old bike rider,not a medical professional.

IMO, intervals are NOT a good way to begin working out. They are terribly difficult, even for those who are already in shape.

I would suggest first taking a few days off of the bike and eating and sleeping your heart out. I'm talking BIG meals, packed with good balanced nutrients and 2 or 3 nights in a row of waking up to no alarm. Stretch thoroughly and almost painfully each night. Then try again. If you still feel bad, then you probably should check out your fit.

I agree with others, check your fit and then see your Dr., If neither of those are it refer back to rule #5 .

I don't know that this is the right board for a question about stationary recumbent bikes. But on a regular two-wheeled bike, if I experience pain "between the mid upper thigh and the knee on the direct top, not the side", the first thing I would try is a higher seat position.

In the past, when I have had any sort of knee pain, I have raised my saddle, and that's worked (for me) probably 90% of the time. This is due to the misalignments that occur when I don't get nearly full leg extension. You want your legs to be extended something like 98-99% at the "bottom" of your pedal stroke.

This is pretty much the same as walking, where your legs are fully extended while you walk, but never hyper-extended. So I would move your seat back, or whatever you need to do in order to get full leg extension.

I agree, that's a helluva way to start after a (presumably) sedentary life. I'd skip the intervals until you're in better shape.

+1. I'm assuming you're attempting to push a big gear too fast, too soon. I know you said you've been training this way for a few months; if that's the case and it's got progressively worse without changing anything to do with the bike, either your setup needs adjustment or you've got a medical situation going on. I'd fine tune the setup of the bike to best match your height/legs, take your routine back a few notches; if it doesn't improve, I'd see a doc.

Just intervals? I think they have their place but if you're truly trying to "get back in shape and to start", at the very start, you'd need some endurance work. Half an hour or an hour of a steady pace that you can hold for the duration. Keep the intervals to one or two times per week.

Muscles have a very good blood supply which results in noticeable gains in strength in a relatively short time. The connective tissue does not respond with the rapidity, partly due to a lesser blood supply. Every single book about physical training discusses the necessity of gradual increases in effort. To begin training with intensity is the opposite of what is needed. Over time you will get stronger but think of exercise a lifetime endeavor. The benefits will accrue like compound interest, a little bit at a time.

Blood supply? Is that your own theory on why muscles adapt more quickly than connective tissue?

I'm mainly wondering where this is coming from, don't consider it an attack or challenge or anything like that.

+1 on mixing it up.

-1 on remarks about bike fit because in your case you're riding a stationary recumbent! Doing intervals like this, while sitting in a chair and not really being able to balance out your effort by using your upper body is an ill advised way to attain bike fitness. Just curious why you're not riding an actual bike, outside? If it is a time thing and you really are limited, why not try spinning? These bikes are more like real bikes and you can simulate climbing and intervals, sprints - you name it on this style bike.

With all this being said, I do have a friend who got fit while doing long sessions on a stationary recumbent. He lost like 80 pounds and he "cured" his type 2 diabetes this way. He was not a competitive or adventure seeking type person when it came to outdoor riding so he only aspired to lose weight and gain cardiovascular fitness through the use of the stationary recumbent.

Me on the other hand - you would have to duct tape me to the d*mn stationary recumbent for hours on end.

We moved your thread from General Cycling to Training & Nutrition.

Protein. More protein. It's normal for one's legs to hurt after a workout, even more so on the second day after. Do you notice that? However it is not normal for your legs to hurt on the bike, or at least not until you have driven them almost to exhaustion. The more usual sensation is for leg pain to go away on the bike due to the production of endorphins.

My rule is that if my legs hurt on the bike, it's a lack of protein in the diet. The amount of protein which is adequate in a sedentary life is not nearly enough if one is exercising hard. Hitting it hard, like intervals, damages the muscles every time you do it. Then they have to repair, which takes protein. So try increasing protein intake a lot over the next few days. Greek yogurt is a cheap and accessible way to do it. Add say 70g of protein to your diet every day, somehow. Dietary protein works pretty quickly. If that's the problem, it should get better within a week. If not, that's not the problem, but it's a quick and easy way to check. Cut back on the fat in your diet to accommodate the extra protein, but don't cut so much on the carbs.

I doubt it has anything to do with fit, tendons, etc. The fact that it's only on the bike when going hard has protein written all over it. If it were other stuff, you'd notice it just walking around. Thus I doubt it's connective tissue. Plus the description "burning" is a muscle sensation. Connective tissue just goes "OUCH". Be that as it may, Berner is correct in his advice. Intervals no more than every 3rd ride. The other two at a pace which causes deep but not rapid breathing.