How to avoiding thigh pain after biking?

Question

I just bought a bike and today is my first day in using it for commuting to office which is 9 kms from my home. It takes about 30-35 minutes for a single trip. After biking back home, I found my thighs to pain for a few minutes. I wonder what'd be the best exercise to do (before or after biking) in order to 1) avoid the thigh pain, and 2) increase the effectiveness of biking with more speed.

Answer 1

I can't add much to the sound advice already given (stretching before & after ride, build up gradually to desired commuting distance, and allow time for your body to adjust).

You don't mention what you're riding or the terrain of your commute.  If you're on a multi-speed bike, riding at a higher cadence in a lower gear can lessen strain on your thighs and knees.

Answer 2

first if you havent biked in a while/or before .. your muscles have to get used to this new function...  try eating a banana to add potassium to your body.. reduces the lactic acid your muscles produce that cause fatigue and pain.. you should of started with a shorter distance and period of time and worked up the your goal over a period of a week or so.. to train your muscles...

after you bike walk for 10 - 15 minutes slowly .. to stretch the muscles..

Answer 3

stretch your quads before and after - get ahold of the top of your foot and lift upwards toward your buns. hold on to a wall or table or you may lose your balance. and the first answer is also correct. in michigan i cant ride during the winter months and my thighs are always sore for the first few days. you can try some squats or lunges with light weights to work those muscles, but riding will get those muscles in shape just as fast. also, good job commuting. i commute 12 miles one way and i really love the exercize and savings. keep it up!