muscles sore after cycling

aidanki

went for a 30k spin at the weekend fairly fast spin and muscles were sore for a few days after, my first time on the road in a while

got nasty cramps too in bed a bigger nuiscance even

what do you all use to avoid muscle soreness/aid in muscle recovery ?

Oryx

Drink plenty so youre not dehydrated to avoid cramping. Other than that, train more. Your muscles are sore because they're not used to the work.

Cross training in another way like jogging, if you're used to it, or a very easy spin on the bike can also help.

MugMugs

aidanki wrote: »

what do you all use to avoid muscle soreness/aid in muscle recovery ?

Start by warming up and cooling down properly with the appropriate stretches etc.

Triangle

I usually take Magnesium for the night time restless legs (if that's what you had) - that and ibuprofen.

I'm not recommending this of course - it's just what works for me.

ford2600

Triangle wrote: »

I usually take Magnesium for the night time restless legs (if that's what you had) - that and ibuprofen.

I'm not recommending this of course - it's just what works for me.

He's sore are one spin and your suggesting tablets.....

detones

I'm a bit dissapointed nobody on here has recommended this yet but how about a nice tall ice cold glass of HTFU.

Alek

Higher cadence?

RunRoryRun

aidanki wrote: »

went for a 30k spin at the weekend fairly fast spin and muscles were sore for a few days after, my first time on the road in a while

got nasty cramps too in bed a bigger nuiscance even

what do you all use to avoid muscle soreness/aid in muscle recovery ?

You're going to be sore the first time out. You'll be less sore after the second time. And less sore after the third.......

There's not much else you can do. Muscles haven't been used for a while, so it was inevitable!

BadCharlie

You prob just did to much in one go for your first spin. It wont be like that every time you do it.
Not a lot you can do about it to be honest, just make sure you drink plenty of water and a good nights sleep. The only other thing i can think off is make sure you eat something within 45min to an hour after your ride.

Their is no magic pill you can take, you just have to suffer the pain.

bazermc

-Sleep
-Hydrate
-Stretches
-Foam roller
-Pilates classes

and of course just keeep cycling you just have DOMS!!!!!

rat_race

aidanki wrote: »

went for a 30k spin at the weekend fairly fast spin and muscles were sore for a few days after, my first time on the road in a while

got nasty cramps too in bed a bigger nuiscance even

what do you all use to avoid muscle soreness/aid in muscle recovery ?

Then that means you're doing it right, probably. You can avoid muscle pain by never cycling again. Or going out more 2 more times and go out regularly, as it goes away.

There comes a time when you won't be able to get muscle pain even if you want to. Personally, I like to feel it the the next day (at least a certain amount) as it the signs a good workout.

No need to worry or take fancy tablets. Drink lots of water.

If it's extremely sore and long lasting, then something is wrong though.

Stella Virgo

aidanki wrote: »

went for a 30k spin at the weekend fairly fast spin and muscles were sore for a few days after, my first time on the road in a while

got nasty cramps too in bed a bigger nuiscance even

what do you all use to avoid muscle soreness/aid in muscle recovery ?

large protein shake always worked for me:) and a few stretches

siochain

epsom salts and warm bath are pretty good for DOM's

Cookie_Monster

beer is a great relaxant

Sinbad_NI

Warm up before.
Warm down after (just as important)

PerrDub

I recommend going out 3 times a week and repeating a 30km spin... Keeping doing so until it stops hurting..

Then double it!

aidanki

what stretches do ye all do

I do the hamstrings and the calf stretches, but not maybe doing them hard enough

Barcafan11

aidanki wrote: »

went for a 30k spin at the weekend fairly fast spin and muscles were sore for a few days after, my first time on the road in a while

got nasty cramps too in bed a bigger nuiscance even

what do you all use to avoid muscle soreness/aid in muscle recovery ?

It's all part of the sport I'm afraid. The more you cycle the easier it gets. Just make sure to warm up and warm down properly. I found I got cramps when I just used energy drinks and gels so I cut down and mainly use water now.

Sarz91

aidanki wrote: »

what stretches do ye all do

I do the hamstrings and the calf stretches, but not maybe doing them hard enough

I definitely wouldn't put stretching and hard enough in the same sentence. Never stretch until it hurts. Are you using a roller at all?

entangled

Training doesn't get easier. You just get faster.

aidanki

Sarz91 wrote: »

I definitely wouldn't put stretching and hard enough in the same sentence. Never stretch until it hurts. Are you using a roller at all?

not using a roller

maybe its a silly question, what do u mean by roller?

Cookie_Monster

a foam roller like this:http://en.wikipedia.org/wiki/Foam_rolling

Wishbone Ash

aidanki wrote: »

not using a roller

maybe its a silly question, what do u mean by roller?

Probably not popular to say here but I don't understand this obsession with warming up/recovery spins etc. I average 350/400kms per week and I don't know what a roller is either. I just get out there and enjoy it. Once anyone tries to bring unnecessary crap such as HR monitors, cadence sensors etc. into it, I don't want to know.

MrCreosote

Wishbone Ash wrote: »

Probably not popular to say here but I don't understand this obsession with warming up/recovery spins etc. I average 350/400kms per week and I don't know what a roller is either. I just get out there and enjoy it. Once anyone tries to bring unnecessary crap such as HR monitors, cadence sensors etc. into it, I don't want to know.

You are joking surely.

How do you quantify your enjoyment?

Cookie_Monster

Wishbone Ash wrote: »

Probably not popular to say here but I don't understand this obsession with warming up/recovery spins etc.

This, you warm up as you cycle and cool down as you get near home naturally anyway so it's largely irrelevant IMO.

Wishbone Ash wrote: »

I average 350/400kms per week and I don't know what a roller is either. I just get out there and enjoy it. Once anyone tries to bring unnecessary crap such as HR monitors, cadence sensors etc. into it, I don't want to know.

a HR monitor is essential so you can have another number on the GPS to try and max

12 sprocket

aidanki wrote: »

went for a 30k spin at the weekend fairly fast spin and muscles were sore for a few days after, my first time on the road in a while

got nasty cramps too in bed a bigger nuiscance even

what do you all use to avoid muscle soreness/aid in muscle recovery ?

Try following one of the main Principles of training organisation PROGRESSION! so begin wherever your current fitness is and build up your training. Its clear that this session was just to fast for your current fitness level.
so try going back to the beginning and do a shorter spin at a comfortable intensity and build from there.

doozerie

aidanki wrote:

what stretches do ye all do

I do the hamstrings and the calf stretches, but not maybe doing them hard enough

Ask a dozen people and you'll probably get a dozen different answers to the question of what stretches are "best" for any particular sport. Personally I stretch my calfs (upper and lower), quads, hamstrings, "hips" (bunch of different stretches for glutes, rotators, adductors, etc.), lower back, shoulders, neck, and wrists, and a few others. Some of those I do specifically because of cycling, some of them I do because of other sports, some I do because of various long-running injuries or ailments, but fundamentally I do stretching regularly (daily) at all for the mobility benefits of it both now and longer term - my aim is not to achieve much better flexibility, it's to retain a range of movement that lets me do stuff that I do comfortably and safely. A stretching regime like that is not to everyone's tastes but in my case I can usually feel the lack of stretching on the next day. If I didn't stretch after a bike ride, I'd definitely feel the worse for it both that day and the next.

As to the *type* of stretching you do, take your pick from the many options - static, dynamic, etc. Personally I mostly favour Active Isolated Stretching as described here and here - that former link shows a number of stretches which are as relevant to cycling as running.