Newbie....need real advice

[MelissaC]

I recently started riding a road bike. I haven't been on a bike since I was 12. My first time out I rode 15 miles with some friends that are already avid bike riders. I was slow (still am) and they are patient. Here is my problem. I have spent a lot of time on a eliptical machine and my legs always burn. That has never changed. However, it is nothing compared to the burn on the bike. The first time out.. I powered through. The following week, I thought I was going to cry but I made it... and the last time....well I was mad at my boyfriend so I powered through again but it hurt so bad. I feel like everyone around me thinks I am kidding or that it really can't be that bad but it is. I am not a cryer or a whiner but this hurts. Honestly, I skipped out this last week and now Tuesday I am expected to be there. I have been out and practiced the gears and have been working with uncliping myself before I run into traffic. LOL. I really want to do this well but it hurts my legs so bad. I am overweight and I am not in the best shape but I am working on it. Any advice will be welcomed!! :o

[jobob]

Could you be starting out at too high of a pace, or going out for too long to begin with? Perhaps if you try cutting back on the distance / speed and build up more gradually, your muscles might not rebel as much.

[msincredible]

Are you sure your bike fits you properly? If the seat height is off, for example, it could make it really painful to pedal. Have you been to a LBS (local bike shop) to make sure your bike is fitting ok?

If the fit is good, try using lower gears for now, where you are spinning rather than pushing on the pedals.

[Loraura]

Couple of suggestions/ideas:

1)Hydrate. Lactic acid is what burns. Being well-hydrated helps the body deal with the lactic acid better/faster. Hydration begins when you wake up every morning, not just when on the bike. Skip the sodas, drink lots of water weather you ride that day or not.

2)Lower gear, higher cadence. Pushing high gears requires more pressure on the peddal. More pressure means more strength. More strentgh means more fuel. More fuel means more lactic acid.

Adding a cadence meter is the number one "gadget" that actually improved my cycling. Using lower gears and a cadence between 85-90 brought me out of lactic acid grunt work into the "ohhhh! THIS is what they mean by spin it up!"

There are some products out there that claim to assist with lactic acid build up. You may want to investigate them. I find that proper hydration and cadence go a long way in making my cycling comfortable and enjoyable.

[Zen]

There are some products out there that claim to assist with lactic acid build up. You may want to investigate them.

I would skip them as they are not much more than expensive calcium but yeah, you're reaching your lactic threshold (http://en.wikipedia.org/wiki/Anaerobic_exercise) way too soon.

Also see http://forums.teamestrogen.com/showthread.php?t=17758&highlight=sportlegs

[OnTerryOh]

I The following week, I thought I was going to cry but I made it... and the last time....well I was mad at my boyfriend so I powered through again but it hurt so bad... I am not a cryer or a whiner but this hurts... I really want to do this well but it hurts my legs so bad. :o

What part of your legs hurt?

These (http://www.youtube.com/watch?v=wPjSCW2Rh7s) help my quadriceps -- the muscles along the front of your thighs.

I also do these (http://www.youtube.com/watch?v=QJLxruO3su0&feature=related). If it hurts, that means I'm too tight.

Muscle pain is also lesser when you eat adequate protein.

I eat at least half my body weight, in grams, per day -- much of it from a powdered shake. So if someone weighed 150 pounds they'd eat 75 grams of protein.

[BleeckerSt_Girl]

15 miles is awfully long for a very first ride- no wonder your legs are in pain!
Hey, slow down and ease into bike riding and it won't be so painful. I started with just 5 mile rides for a few weeks before making the rides longer slowly.
Give your muscles and chance to adapt to what you are asking of them. :)

[MelissaC]

You guys are great. I have been to the health food store and found a supplement that hopefully will help. I have called the bike shop and am going to get fit on my bike. I have been drinking more water today than usual and hopefully when I go out tonight to practice before the ride tomorrow night I will not be so dehydrated. I really believe that could be part of the problem. I drink water, but I am sure not enough.

I really wish I would not have ridden 15 miles that first night. Everyone is now expecting that and I agree with you all... to much too soon. Time to back up and do this right.

Thank you again!

[Photoflygirl]

I am STILL doing 5 mile rides 80 miles after I started riding my bike. I never have a problem with my legs, and my avg. mph is getting higher each week. If anything, my calves are a little tight, but no spasms yet. I also stretch out my legs in all ways before riding. My DH is a former elite distance runner, so he really gets on to me about stretching before and after rides. Hope your legs feel better soon!