Lactic acid build up
Discussion
After 3 months of owning my MTB since not riding for over 25 years I have built myself up to doing yesterday a fraction under 41 miles (on the road). This includes some rather high and long hills from Saltdean nr Brighton to the far side of Eastbourne and back.
Up to about the 25 to 30 mile mark I feel fine and can usually walk normally once getting off the bike, but since pushing myself to doing over 35 miles when I return home I have such pain in my legs which only subsides to a dull ache after a quite a few hours. This morning get up and wouldnt even know the pain I was in yesterday, so from searching online this must be lactic acid build up?. My average speed is nearly 11 miles and hour.
My nobbly tires are coming off soon for a set of road tyres to aid my progress but what preventative measures can I make for the leg pain. I usually leave home around 6.30am and have had my breakfast and take water to drink along the way, should I be drinking or eating something else during my trips. What does everyone else do?
Up to about the 25 to 30 mile mark I feel fine and can usually walk normally once getting off the bike, but since pushing myself to doing over 35 miles when I return home I have such pain in my legs which only subsides to a dull ache after a quite a few hours. This morning get up and wouldnt even know the pain I was in yesterday, so from searching online this must be lactic acid build up?. My average speed is nearly 11 miles and hour.
My nobbly tires are coming off soon for a set of road tyres to aid my progress but what preventative measures can I make for the leg pain. I usually leave home around 6.30am and have had my breakfast and take water to drink along the way, should I be drinking or eating something else during my trips. What does everyone else do?
in very simple terms, some sports such as sprinting or cycling (where there is an alternating pace) encourage the body to generate more lactate than your body can remove naturally, hence the "heavy legs" feeling is a build up of lactate.
you should spend about ten minutes stretching after you get off the bike, nothing serious, just quads, hamstrings etc. Also try spinning a lower gear for the last few mninutes of the ride, treat this is a cool down or warm down session. stop your ride (if you are timing it etc) about a mile from home, then coast in. Dont sprint the last few minutes then jump off the bike and sit down.
On occasions lactate build-up can be partly down to bike fit and using a single set of muscles rather than the whole leg, worth adjusting saddle height an inch or so to be sure.
nutrition is unique to an individual as we all have different bodies, (again in simple terms the general rule is to consume slow releasing carbs before and during exercise, protein afterwads to aid muscle recovery)
you should spend about ten minutes stretching after you get off the bike, nothing serious, just quads, hamstrings etc. Also try spinning a lower gear for the last few mninutes of the ride, treat this is a cool down or warm down session. stop your ride (if you are timing it etc) about a mile from home, then coast in. Dont sprint the last few minutes then jump off the bike and sit down.
On occasions lactate build-up can be partly down to bike fit and using a single set of muscles rather than the whole leg, worth adjusting saddle height an inch or so to be sure.
nutrition is unique to an individual as we all have different bodies, (again in simple terms the general rule is to consume slow releasing carbs before and during exercise, protein afterwads to aid muscle recovery)
Without getting too scientific, it isn't lactic acid build up that causes pain/discomfort.
It is a common mistake, but recent studies have found that lactic acid actually protects the muscles, but since it is there after heavy exercise people thought it was the cause.
What you are describing sounds like Delayed Onset Muscle Soreness (DOMS).
To be honest it is inevitable when you push your body beyond what it is used to. I don't think you will be able to completely get rid of it, but there are things you can do to help such as Ice Bath, recovery tights or some active recovery (e.g light, short ride a few hours after).
Regarding food, try and eat something every 30-45 minutes. Something with a supply to carbohydrates, such as a cereal bar.
It is a common mistake, but recent studies have found that lactic acid actually protects the muscles, but since it is there after heavy exercise people thought it was the cause.
What you are describing sounds like Delayed Onset Muscle Soreness (DOMS).
To be honest it is inevitable when you push your body beyond what it is used to. I don't think you will be able to completely get rid of it, but there are things you can do to help such as Ice Bath, recovery tights or some active recovery (e.g light, short ride a few hours after).
Regarding food, try and eat something every 30-45 minutes. Something with a supply to carbohydrates, such as a cereal bar.
If you've only been riding 3 months with nothing beforehand, then I'd say hilly 41 mile sessions on an MTB are too much, too soon. When I started riding again I was doing shorter sessions and from memory it was usually 20-25 mile sessions for the first 6 months, building up speed & not distance. Going from 30 to 40 mile rides doesn't sound much but it's a 30% increase in one shot, and most folks go for 5 or 10% monthly increments.
I think everyone goes through the "dead legs" part when you're starting off, but recovery is just as important as pushing speed or distance. I would be planning easy rides for after you've had a long session, say a 10/20 miles for the next day or so just to get the legs moving again. An easy session with some movement seems to work better at recovery than just sitting in front of the telly (or in the bar)
I think everyone goes through the "dead legs" part when you're starting off, but recovery is just as important as pushing speed or distance. I would be planning easy rides for after you've had a long session, say a 10/20 miles for the next day or so just to get the legs moving again. An easy session with some movement seems to work better at recovery than just sitting in front of the telly (or in the bar)
Some great advice guys, cheers. My reason for increasing the distance nearly every time I go out is I am have my name down for the L2B, if I get a chance, and wanted to be sure I could do the distance before hand. I managed to walk off the aches and feeling of pumped up legs but defo a weird sensation as sitting down resting just made the pain ten times worse. All the discomfort was in the fronts of my legs which is the pushing of the pedals. I have already moved the seat post up from where it originally was as I found my legs were not stretching out enough, should I go higher still?
The Mrs has asked me to avoid the hills for a while so I will go west rather than east and head towards Worthing which is much flatter but boring. I will also take some sort of carbs just to keep me ticking over.
I have a physical job and have always tried to keep fit so I have not gone from couch potatoe to trying to be super human in one giant leap but will bear in mind this may take a little longer than I wanted it to.
The Mrs has asked me to avoid the hills for a while so I will go west rather than east and head towards Worthing which is much flatter but boring. I will also take some sort of carbs just to keep me ticking over.
I have a physical job and have always tried to keep fit so I have not gone from couch potatoe to trying to be super human in one giant leap but will bear in mind this may take a little longer than I wanted it to.
rule 5?
But it does seem you're doing too much to soon, bring your pace and distance down until you dont geth the discomfort then you'll know your base level, then up the effort slowly. It'll get a lot easier as it warms up
But it does seem you're doing too much to soon, bring your pace and distance down until you dont geth the discomfort then you'll know your base level, then up the effort slowly. It'll get a lot easier as it warms up
Edited by offendi on Monday 16th January 21:12
Edited by offendi on Monday 16th January 21:14
BPC7 said:
My nobbly tires are coming off soon for a set of road tyres to aid my progress. What does everyone else do?
I highly reccomend these guys...http://myworld.ebay.co.uk/curio-uk/?_trksid=p4340....
http://www.facebook.com/#!/curioUK
Nearly a thousand miles in all weathers on my bike and they are superb. Great value for money and available in different colours.
If I feel any build up I tend to go down a gear or two and pedal faster to increase circulation until it subsides.
This morning planned and rode a route but wasnt sure how long it was, turned out to be 34 miles. All ok today, slight ache but thats to be expected. I have changed my tyres for road tyres which has upped my average speed by 4mph and I took the advice of keeping my cadence up rather than getting bogged down in high gears, cheers guys
Good work OP, 40 miles is good going esp if on your own
I would concentrate on warming up and maybe doing some 20 milers to build up more, sounds like a bit of over training hence the pain after.
Slick tyres are def the way to go!! 40 miles on knoblys!!! Thats good going
Done L2B a few times and to be honest if you can crack 40 miles OK then you will be fine. Unless you leave before 8am it tends to be slow paced all the way, as soon as riders encounter a hill most instantly get off and push!!! It is a very relaxed ride and well supported, but frustrating if you want to crack on or even ride up the Beacon at the end!
I would concentrate on warming up and maybe doing some 20 milers to build up more, sounds like a bit of over training hence the pain after.
Slick tyres are def the way to go!! 40 miles on knoblys!!! Thats good going
Done L2B a few times and to be honest if you can crack 40 miles OK then you will be fine. Unless you leave before 8am it tends to be slow paced all the way, as soon as riders encounter a hill most instantly get off and push!!! It is a very relaxed ride and well supported, but frustrating if you want to crack on or even ride up the Beacon at the end!
Not sure whats going on but only had that extreme pain the once when doing the 40 miler. Last 2 Sundays have done the same route of 34 miles with no problems what so ever. I think the slicker tyres have defo helped and should have put them on ages ago (or bought a road bike lol).
I have ditched the water as fluid replacemnet and started trying the SIS variaties till I find one I like. Seems to help but that could be all in the mind, who knows.
I am planning to do some mid week 20 mile rides too as want to build up my leg strength, not just for the L2B, more that I really enjoy cycling, can be a bit boring on my own but never mind.
For those that have done the L2B, whats the better time slot to go, I dont really want to be bogged down by thousands of slow riders??
I have ditched the water as fluid replacemnet and started trying the SIS variaties till I find one I like. Seems to help but that could be all in the mind, who knows.
I am planning to do some mid week 20 mile rides too as want to build up my leg strength, not just for the L2B, more that I really enjoy cycling, can be a bit boring on my own but never mind.
For those that have done the L2B, whats the better time slot to go, I dont really want to be bogged down by thousands of slow riders??
Gassing Station | Pedal Powered | Top of Page | What's New | My Stuff