Cycling is a popular exercise for many people because it is low-impact and can be done indoors or outdoors. However, all types of exercise can cause muscle soreness, and it is often a normal part of a workout. Sore legs after cycling is not uncommon, and you can take steps to recover more quickly and/or prevent the issue.
Delayed Onset Muscle Soreness
Your quadriceps, hamstrings and calves work together to push and pull the pedals in a smooth, circular motion. When you exercise, you can cause small, microscopic tears in the muscle tissue, which is normal, and when your body heals these muscles grow back stronger. The soreness you feel is called delayed onset muscle soreness, or DOMS, and usually occurs withing 24 to 48 hours of strenuous training. As you get more fit, the occurrence of DOMS often decreases.
Tight Muscles
Cycling is a repetitive motion, and over time muscles can become short and tight. Since muscles attach to bones, they can pull on your skeleton, causing pain and/or discomfort. Stretching after each cycling workout can help prevent this and/or alleviate symptoms. Focus on the muscles of your lower body and perform at least one stretch per muscle group. Hold stretches for at least 15 to 30 seconds without bouncing, according to the American College of Sports Medicine.
Nutrition and Hydration
Your muscles need fuel to work properly. If you do not eat properly before and after your workout, your legs may end up feeling sore or very tired. Eat an easily digestible source of carbohydrates one to two hours before your workout, such as a banana or small bagel. Within 45 minutes of the conclusion of exercise, consume a small meal or recovery drink that has carbohydrates and proteins to aid muscle healing. Also, drink water before, during and after your workout to prevent dehydration.
Considerations
Your leg soreness may be attributed to changes in your workout or even the conditions you ride in if you ride outside. Extreme heat can cause you to lose more nutrients and fluids, leaving your legs sore. If you have increased distance/duration or a greater intensity of your ride by adding hills, your legs have to work harder and may feel sore upon workout completion. Gradually increase distance and intensity, especially in extreme weather, to avoid any discomfort after your ride.
References
- "Essentials of Strength and Conditioning"; National Strength and Conditioning Association; 2008
- Cycling Performance Tips: Exercise Induced Muscle Pain, Soreness and Cramps
- Exploratorium.edu: Science of Cycling: How Do Your Muscles Work
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Nancy Clark's Sports Nutrition Guidebook"; Nancy Clark, MS, RD; 2008
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