What are tips for reducing leg pain while biking?

Question

I biked over 30 kms today, and plan to do the same tomorrow. I don't get out of breath, but my legs ache. I bike a lot as soon as the snow melts, so it's getting better, but I was wondering if theres a certain food group or stretches that'll help.

Answer 1

You might want to take a look at your seat height.  People who set their bicycle seat too low frequently develop very sore knees or other leg discomfort.

Answer 2

You mention your legs ache, but you are not getting out of breath.  Is it possible you are attempting to mash the pedals too hard?  If you are already a spinner, you may want to ignore the rest of this answer.

Most people are most efficient when spinning the pedals at a fairly high RPM with low resistance.  Generally, a cadence between about 60-100 RPM works pretty well for most cyclists.  The perfect cadence is one that is right in between your leg muscles burning and your heart and lungs burning.

Here is why this works - when grinding the pedals at low RPM and high resistance, your legs will pretty quickly tire out; your muscles will burn and your joints may ache.  When pedaling at high RPM with low resistance, you are shifting most of the load to your cardio vascular system.  This will cause you to breath more heavily, but you will find your legs do not tire as quickly.  

The good news is your heart is a different type of muscle and it doesn't tire in the same fashion as your legs.  Thus, by shifting the load to your cardio vascular system, you will be able to go much further and longer.

I hope this helps.

Answer 3

Sounds like you are in too high of a gear; 30km shouldnt even start to wear out your legs if you bike regularly.   Perhaps your bike setup is off as suggested above.   Adequate fluids will also lessen muscle fatigue.   Try stuffing your piehole with pasta the day before a ride, and eat some waffles, bagels or oatmeal for breakfast the day of a ride to give your muscles the fuel they need.

Answer 4

Stretch before you bike.

Answer 5

I agree with everyone. Try a bit of all of those answers.

Answer 6

Keep your feet straight, parallel to the ground, while cycling.

Answer 7

In addition to the other suggestions, be sure to get a little nutrition within the first half hour after the ride.  You can drink a recovery drink if you have it, or concoct your own small meal. It should have some protein and some carbs, and electrolytes, too. Example: a banana, a handful of salted nuts, and a big glass of water. I like the recovery drinks like Accelerade or PowerBar Recovery, because I'm usually not hungry immediately after a ride, but I'm always thirsty.

Answer 8

Plenty of stretches beginning and end. Drink plenty of water to release toxins. Get sports/ Kinesiology appointment now and again. Relax in bath for an hour after ride..Radox works wonders in easing muscles out.