Heavy legs day before 2011 TDU challenge ride.

[Barracuda]

Been training three times a week for months leading up to tommorows ride of 135 kms. Been feeling alright however today legs are really heavy and sore.

Didnt ride yesterday to give legs a break.

Any thoughts / suggestions from the wide world of knowledge?

 

[microdose]

Either get a massage, just a fairly light one, you don't want a deep intense massage as that will take a couple of days to get over, or

Go for a spin on your bike for about an hour or so. This should be a light effort on the flat with fairly high cadence, ie. quite a low gear and about 90 - 100 rpm. Must be flat too, no hills as your relative effort goes up significantly without you really realising (unless you have a power meter).

Either of these should "freshen up" your legs.

You'll be fine on the day if you just pace yourself. Don't set off too hard and with all the riders on the course it is easy to get towed along with too much effort.

 

[Martin318is]

+1 for going for a light spin. Worst thing you can do (other than swimming, etc) is to try and protect your legs by not using them before a big event.

 

[Barracuda]

Thanks for the replies.

Sadly given work and distance from start line a massage and or a spin isnt an option before tommorow.

Just trying to drink plenty of water.

Any other tips.

 

[Thorn Cycling]

self massage? or try and do another form of light exercise.

 

[Barracuda]

self massage? or try and do another form of light exercise.

"SELF MASSAGE" thats a whole other thread i think !!

 

[Tapeworm]

Thanks for the replies.

Sadly given work and distance from start line a massage and or a spin isnt an option before tommorow.

Just trying to drink plenty of water.

Any other tips.

No rollers, trainer, gym bike? Everyone has time. Just how you use it. Whether that be at 4am or 11pm there is always time. Even whilst eating dinner or watching tv. As others have mentioned its probably the best thing you could do in the circumstances.

 

[Martin318is]

A shortcut I use sometimes is to lie on my back with my legs up the wall.
While there, massage the leg muscles slowly back towards the body.

You can also stretch in this position by moving your feet apart. the wall helps support so you can hold semi-stretched positions for longer.

I often read a book or something like this and it provides a lot of relief.

 

[on3m@n@rmy]

this might be too late for you, but athletes like football players will hop into an ice bath after a hard workout to help the legs recover. Sound crazy? But it works, and helps the legs feel much better. The soreness comes from swelling caused by tears in the muscle fiber. The swelling likely will not be noticeable visually. Anti-inflamatories like Advil or Aleve (naproxen sodium.. spelling?) can help with the swelling. Check out the link below (there are other links on this subject besides the one below). Found it googling 'treatments for sore legs'.

http://www.ehow.com/how_4472990_relieve-sore-leg-muscles.html

Good luck on your ride.

 

[microdose]

if you can't get the spin in then as suggested by others either the self massage (eg. a tennis ball under your leg rolled back and forth - not too vigourous) or ice bath could help.

I'd probably go with an ice bath. You want it to be cold but not absolutely freezing, say 12 - 15 degrees C. You only need about 7 - 8 minutes. After about 6 - mins you should feel a warm rush as new blood comes into the legs. Stay in for a minute or 2 longer then get out. Dry off but don't have a warm shower for about half an hour if possible as the effect keeps working.

 

[brianf7]

Should spin out in first 1/2 hour of the ride so just do it.

 

[Fester]

Just crack on and enjoy the ride! I can guarantee you that people like Cancelara and Contador have these days several times a month... Don't vex yourself.

 

[durianrider]

What does heavy legs mean though? Thats so subjective.

Not being able to hold 150 watts and weighing 70kg....now thats a bit more objective. In that case we need to increase, hydration, carbs and or sleep.

IT DOESNT MATTER HOW YOU FEEL BEFORE A RACE/EVENT!

WHAT MATTERS IS HOW YOU DO! Do you reach your goal? That feels good eh?

By taking care of sleep, water and carbs, we can rest easy and give it a solid crack without 'heavy legs' meaning we are about to bonk and get spat out the back.

10g of carbs per kg of bodyweight
10 times + urination per day
10+ hours of bed rest.

I rode 200km today. Did the ride and then rode back. Great day for it.

 

[Boeing]

Light spin in compression socks next time

 

[oldborn]

Well as you said, light spin, massage or ice bath. I never saw ice bath before couple a years ago (European U23 Triathlon Championship in Croatia) when Great Britain U23 coach asked for it. I was thinking that he need ice for party or whatever.

But just after race all Brits jumped in those bucket. I do not know if this might help, but lot of athletes use it. Latest research do not show any benefits from ice bath in order to cold causes the blood vessels to tighten, and drains the blood along with waste products such as lactic acid out of the legs.

And those compression socks are huge $$$ rip-off

 

[Barracuda]

Took the advice of "legs up the wall" .....

Drank a heap of water Thursday night and spun for the first 20kms up through the Gorge Rd.........

Got to the end after riding to the start and riding back to the car, approx 145kms and felt fresh .. in hindsight probably could have gone a bit harder on the ride but finished what I, and no doubt thousands of others, had set out to do and as for one of the posters comments, that felt great. Legs no dramas at the end.

Thanks for all the advice...... nice to have a post with no "dramas" attached.

 

[NickBVK]

Go for an evening walk around the neighbourhood

 

[microdose]

Took the advice of "legs up the wall" .....

Drank a heap of water Thursday night and spun for the first 20kms up through the Gorge Rd.........

Got to the end after riding to the start and riding back to the car, approx 145kms and felt fresh .. in hindsight probably could have gone a bit harder on the ride but finished what I, and no doubt thousands of others, had set out to do and as for one of the posters comments, that felt great. Legs no dramas at the end.

Thanks for all the advice...... nice to have a post with no "dramas" attached.

Good effort - glad you made it. I'm guessing there was a lot less carnage than the gale force head wind in the last 40K caused last year.

 

[Barracuda]

Good effort - glad you made it. I'm guessing there was a lot less carnage than the gale force head wind in the last 40K caused last year.

Absolutely ....... easy ride back in to Strathalbyn from Meadows .... those organisers still need to start the shorter rides earlier to avoid the pack all coming together in the last 25-30kms ...... would be a much easier run in then......