Sore Legs

VastBreak

I typically lift 2 days a week. My problem is that some days my legs are already tired and sore before my workout. Usually from a bike ride. When I'm trying to do squats and dead lifts I find that either I don't go as low or I don't go a heavy. Guess I'm wondering what my better option is?

I've tried doing 15-20 minutes on the bike or elliptical to try to loosen up my legs but it doesn't seem to help much.

Should I push back my leg portion of my workout and try to squeeze it in later in the week?

Less reps?

Honestly with squats I'm not even sure less weight would help? There is a fine line on these days!

howardheilweil

When is the bike ride that you are sore from? Same day as you are lifting?

VastBreak

No, not the same day, usually one or 2 days before. For some reason my legs always hurt worse the second day!

MoreBean13

How long have you been working out/riding your bike? You really shouldn't be consistently sore from cardio unless you're brand new, or you're dramatically increasing your effort too quickly. If you're new.....keep on keepin' on, your body will adjust to the new demands you're giving it.

If it's been happening a while, you might need to look at your diet, you may not be getting enough total calories or protein to recover properly. Also, magnesium helps tremendously with muscle soreness, knots, etc.

VastBreak

This weekend I played tennis for a couple hours on Saturday. I'm not used to playing tennis so for me it was a pretty good workout, I was winded and covered in sweat. It also left my hamstrings a bit tight. Sunday I had a 39 mile bike ride, which isn't too bad but I was going against a head wind most of the time and that made it much harder!

I have Monday and Thursday on my schedule this week because that is what fits around my work schedule and my kids schedule. Today though I skipped squats entirely. Dead lifts my first set I did 7 the second set I only made 4 before it was affecting my form so I just called it there.

ze_hombre

This weekend I played tennis for a couple hours on Saturday. I'm not used to playing tennis so for me it was a pretty good workout, I was winded and covered in sweat. It also left my hamstrings a bit tight. Sunday I had a 39 mile bike ride, which isn't too bad but I was going against a head wind most of the time and that made it much harder!

I have Monday and Thursday on my schedule this week because that is what fits around my work schedule and my kids schedule. Today though I skipped squats entirely. Dead lifts my first set I did 7 the second set I only made 4 before it was affecting my form so I just called it there.

Add some hills to your bike ride and its nearly as good as doing squats.

39 miles is a pretty solid bike and I am usually pretty sore in my hams and glutes as well the next day or two. I definitely wouldn't try to do a full weight squat rep the next day. I would say either go lighter or skip squats that day. Eventually you will build up the muscles and will be able to go full weight but you don't want to push too hard and injure yourself.

VastBreak

Honestly cycling for me doesn't ever get easier. By this time of the year my endurance has usually improved but my legs still feel it every time! I usually try for 1 longer ride a week of 40-60 miles and usually a couple shorter 15 mile loops. On the shorter rides i will usually have a kid on the back of my bike. We live in a hilly area so I have plenty of options there, they are basically unavoidable riding from my house!

I'll have to check into magnesium, I didn't know that helps with muscle recovery!

ze_hombre

Honestly cycling for me doesn't ever get easier. By this time of the year my endurance has usually improved but my legs still feel it every time!

If you haven't already you might want to take your bike to a bike shop and make sure its fitted for you. Seat position, bar height, seat height can have major impacts. Just a couple of millimeters can make a huge difference.

I usually try for 1 longer ride a week of 40-60 miles and usually a couple shorter 15 mile loops. On the shorter rides i will usually have a kid on the back of my bike.

This might have something to do with it lol. I am sure the kids are getting heavier therefore making it harder on you.

I'll have to check into magnesium, I didn't know that helps with muscle recovery!

I have no experience with this and also have to look into it. Not to sound trite or cliche, but the best thing in the world for soreness is water. You need to flush the lactic acid from your body. Best and safest way to do that is lots of water and maybe some light stretches (yoga I hear is great).