Leg musle recovery

Jacob24 said:

I find that after a very hard ride (average 21 for 30-40 mile) my legs are absolutly trashed for the next 2 or 3 days, to the point where I can't even go on a recovery ride the next few days as with every miniscule effort (as small as slowly acclerating out of corner or going up hill so small I don't even notice on my "good" days) my legs will burn like crazy. On the hard rides I can feel strong all the way through and then the next day I feel awful.

For some background, I'm a 15 year old in good overall shape, Have been riding for about four months just started noticing this recently as I started getting interested in raceing and did a few junior races. Because of that, I started doing my rides a little harder and took more of a "training" approch to some of my rides and stopped just going for a ride. I eat well, as my parents are very health/fitness oriented (both are marothon runners, our family also does triathlons ect). If it makes a differance, my cadence is around 100-105 most of the time, drops a little for climbing.

I also play baseball and swim, I have been lifting to help with both for the past couple of years.

My cardio is in good shape, for most of those hard rides I'm hardly breathing harder than I am resting (no heart rate moniter) I think that may be part of the problem, when I'm hardly breathing hard while going 20-21 on the flat I tend to want to push it until I feel like I'm working harder

I would like to know if there is a way I could fix this, as I enjoy riding every day and I really don't like having to be off for 3 or for days. thank you for any help.

21 is a quick pace on a solo ride for 1.5-2 hours. You need to work yourself up to this. Get in more base miles, at a 17-18mph pace...something you'll recover more quickly from. Your legs need to build up for these hard paced rides you are doing. Pushing yourself is great, but if you do it early you pay for it with slow recovery time. You may be just straining your muscles right now, they aren't quite ready for such efforts.

I am currently doing 20mph rides for 30-40 miles myself, did 30 on sat, and 35 on sunday. I can tell I did it today, but I don't feel spent in any way. I will still ride some tonight when I get home, for recovery...then I'll be back at it tomorrow.

Be sure to stretch often (before, afterwards, when watching tv, etc.), that helps a lot.

Some others may be able to comment on age vs muscle recovery etc.

Jacob24 said:

I find that after a very hard ride (average 21 for 30-40 mile) my legs are absolutly trashed for the next 2 or 3 days, to the point where I can't even go on a recovery ride the next few days as with every miniscule effort (as small as slowly acclerating out of corner or going up hill so small I don't even notice on my "good" days) my legs will burn like crazy. On the hard rides I can feel strong all the way through and then the next day I feel awful.

For some background, I'm a 15 year old in good overall shape, Have been riding for about four months just started noticing this recently as I started getting interested in raceing and did a few junior races. Because of that, I started doing my rides a little harder and took more of a "training" approch to some of my rides and stopped just going for a ride. I eat well, as my parents are very health/fitness oriented (both are marothon runners, our family also does triathlons ect). If it makes a differance, my cadence is around 100-105 most of the time, drops a little for climbing.

I also play baseball and swim, I have been lifting to help with both for the past couple of years.

My cardio is in good shape, for most of those hard rides I'm hardly breathing harder than I am resting (no heart rate moniter) I think that may be part of the problem, when I'm hardly breathing hard while going 20-21 on the flat I tend to want to push it until I feel like I'm working harder

I would like to know if there is a way I could fix this, as I enjoy riding every day and I really don't like having to be off for 3 or for days. thank you for any help.

I do agree with much of what younga says. It does sound as if you're trying to go flat out all the time, which won't do you any good at all. As you are young you should be able to recover reasonably quickly, but if you are struggling to recover get some good low GI carbs in you within half hour of finishing your ride and after that have a small something to eat with protein in it to allow your musces to rebuild a little quicker, and have a nap-this will help too!

I had a similar problem until i got serious about rehydrating with some sort of sports drink toward the end of, and after my ride; and getting a good source of protein with my post-ride meal. I'm not not 100% sure, but I think, in my case, adequate rehydration is the most important.

I think you'll find that most would suggest that 3 hard days a week is enough, even at your age. Make sure your recovery rides are really recovery rides.

Did anybody take in account for his age to...15.
When your this young your body is different than an adults body.
I dont want to go into details because I'm not to bright in the subject, I just know that a body that young is different than an adults.

Gradual training to reak benefits. Not everyday should be a "hard" day.

at your age you should be working on endurance rather than muscle, go on long low to medium intesity rides your muscles will grow in the next few years on their own. try to aim for a physical peak at about 21 years old if you carry on cycling you will naturally be fit well into your 50s or 60s.

thank you for replies, I will change my effort levels for sure and make sure I build up a base for next season.