Cycling help, please!

pensierobello
pensierobello Posts: 285 Member
edited November 8 in Fitness and Exercise
So I've started getting back into cycling, and this weekend I did upwards of 20 miles on a river cycle. I try to use the correct posture (either sitting up straight or leaning forward from the hips) and while I don't cycle during the week I have been trying to get out and about on my bike most weekends, even though previously it's only been a little bit. I'm really proud of what I've achieved - 20 miles is something I couldn't have contemplated a year ago.

However, I've been suffering for it the rest of the weekend. I'm exhausted, all my muscles ache, mostly in my thighs but also in my mid back, and I have an ongoing problem just below my knee which I think might be ligament bruising or something that just won't go away. Any cycling top tips for how to deal with these issues? Warm-ups, posture correction, stuff I can do outside of my weekend bike rides... Thanks!

Replies

  • rileysowner
    rileysowner Posts: 8,331 Member
    I would suggest you make sure your bike is fitted properly for you. A good bike shop should be able to do that for you. By having everything set up to fit your body it will help the movements you make to proper and efficient. If possible I would ride throughout the week as well, even if it is for shorter distances/times as it will help your body develop the endurance in the areas it needs it.
  • sijomial
    sijomial Posts: 19,809 Member
    Correct set up of your bike is essential. Well worth going to your local bike shop and getting everything set up correctly.

    Knee problem - see a sports Physio and get a proper diagnosis, without that you are in the dark.

    Exercise off the bike - really recommend core and abs exercises. I use a gym ball a lot but also a lot of bodyweight, dumbbell and cable machine work. Having good core stability and strength endurance really helps both for keeping fatigue at bay but also for maintaining good form when your legs are tired. Apart from that I use indoor training bikes during the cold months with plenty of standing cycling and simulated hill work.

    Ultimately time in the saddle makes the biggest difference. Rowing is good crossover training for cycling if you don't have access to an indoor training bike.

  • pensierobello
    pensierobello Posts: 285 Member
    Thanks guys! I will get my bike checked out. I do have a physio - will go back to her on it, the stuff she's told me to do hasn't fixed it.

    Si, are you talking squats? I just started doing stuff like that, but I do do Pilates as well. Will focus on doing more of that at home, perhaps. And definitely more cycling at the gym!

    Unfortunately I can't do rowing due to dodgy shoulder/back but will focus on everything else. PS you live really near me! I'm Surbiton :)
  • Go_Mizzou99
    Go_Mizzou99 Posts: 2,628 Member
    sijomial wrote: »
    Correct set up of your bike is essential. Well worth going to your local bike shop and getting everything set up correctly.

    Knee problem - see a sports Physio and get a proper diagnosis, without that you are in the dark.

    Exercise off the bike - really recommend core and abs exercises. I use a gym ball a lot but also a lot of bodyweight, dumbbell and cable machine work. Having good core stability and strength endurance really helps both for keeping fatigue at bay but also for maintaining good form when your legs are tired. Apart from that I use indoor training bikes during the cold months with plenty of standing cycling and simulated hill work.

    Ultimately time in the saddle makes the biggest difference. Rowing is good crossover training for cycling if you don't have access to an indoor training bike.

    +1 - Maybe your DOMS were after 2 minutes of delay :p

    I have doc-verified arthritis in my left knee and cycling has helped tremendously with this. I still can't do more than partial squats or lunges, but the pain I had walking up hills and stairs (not running - but walking - weird stuff) is gone. Be sure to get checked out. Glucosamine chondroitin tablets have helped me as well - and I checked with my doc before taking these supplements.

  • catb58
    catb58 Posts: 239 Member
    edited December 2014
    Do you have room at home for a trainer that your bike can set in? My cycling friends and I use them often in the winter months, especially before big rides in the spring. I like that better than using the exercise bikes because it's MY bicycle and fits me like it should. We are lucky enough that work supplies us with bike lockers and several of the guys keep bikes and trainers there to use during Wellness (a 75-minute break for exercise).
  • tubbycyclist
    tubbycyclist Posts: 3 Member
    There is a lot of good advice on the net about bike fit, worth seeking out if you are new to it. It is all about the relationship between the contact points of pedals/saddles/bars and understanding how they interact. Bikeradar or any other number of sites will have some advice to start.

    A key thing is to change one element at a time and allow some time for it to "bed in" over a few rides.

    In respect of knee pain one common mistake that newer riders make is to push gears, rather than spin lower ones, and that can cause pain. A cadence (number of pedal revolutions) of greater than 60rpm is pretty typical, and professionals will often spin around 90rpm. If you are grinding then the gear is too high.
  • Cortneyrenee04
    Cortneyrenee04 Posts: 1,117 Member
    I agree with the others about having your bike fitted. It'll change everything! I would definitely do a few shorter rides before doing another 20 mile ride to make sure you're feeling better. Make sure you really concentrate on your posture too :)
  • sijomial
    sijomial Posts: 19,809 Member
    pensierobello wrote: »
    Thanks guys! I will get my bike checked out. I do have a physio - will go back to her on it, the stuff she's told me to do hasn't fixed it.

    Si, are you talking squats? I just started doing stuff like that, but I do do Pilates as well. Will focus on doing more of that at home, perhaps. And definitely more cycling at the gym!

    Unfortunately I can't do rowing due to dodgy shoulder/back but will focus on everything else. PS you live really near me! I'm Surbiton :)
    I will PM you the name of a really good physio, friend and nutty cyclist (440 miles in 24 hours!) who lives nearby.
    He might even check your bike set up if you bribe him with chocolate.... :smile:
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