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9

Don't be afraid to get off the bike. Take a break every hour or so. Shake out your legs, shake out your arms. Stetch your muscles. When on the bike, try to remember to switch hand positions often set a timer on your watch every 10 minutes if you have to to remind you to switch things up a bit. Eat before you are hungry, at regular intervals. Don't ...


7

There are several reasons for muscle spasms/cramps, but they basically boil down to one of two causes: Some sort of bogus nerve activation The inability of the muscles to "reset" themselves The bogus nerve activation situation can occur because of some sort of nerve irritation, or due to one of several somewhat rare and rather serious medical conditions. ...


5

Adding to the Supurb answer by @kibbee The second day you may find the start hard - muscles are a bit tied and sore. Legs are not working like the did at the start of the first day etc, they are stiff and sore.... When it's a training schedule, you (well me anyway) would normally say "Best to rest and recover" - so it's not something you will have dealt ...


5

First off, I assume when you say "fixie" it is a pure fixed-gear bike? It's not a flip-flop (where the wheel can accommodate a fixed cog on one side and a freewheel on the other)? If it is a flip-flop, you'll find it easier to ride single speed rather than fixed. Second, I agree with much of what @Arne has said in your comments. From these you say you're ...


3

Usually, this has to do with a combination of food intake, water intake, and sweating. From those, the one that varies the most between rides is sweating, due to climatic changes and clothing changes. Anytime you sweat a lot, the body loses electrolytes, and the hydroelectrolytic balance of the body is stressed. Then, depending on what you have eaten/drunk ...


3

You likely need a bike fit. The body position for using aero should be quite different than riding on hoods. Unfortunately, there really isn't a good compromise between a road and a TT/aero position. I recommend getting a professional bike fit. I'm including the "quick fit" below, but there are too many factors in play and millimeters matter. If possible, ...


2

If you can, try taking a bus or carpooling or something on Wednesday, to give you a midweek recovery day— muscles need a chance to recover to strengthen. If you don't have a transportation alternative, try leaving some extra time and taking it easy on the ride. Your gear ratio is indeed very high, as well: 45-15 is around 80 gear inches. I'm a daily 13-mile ...


1

DISCLAIMER: This is by no means a definitive answer, but one of the options you may want to look into. Also as this borders on a medical advice, this is only meant to give a kind of guidance, not a prescription. So one way to deal with pains caused by a substantial amount of cycling is to get your bike fitted, i.e. measured to see if your seat post is ...


1

Soreness should already have started to fade. Are there any sprints in your ride, or lots of re-starts? The answers focusing on the bicycle are far better than I can come up with, and the suggestions of taking rest days to allow muscle recovery are good. Addressing the body more specifically, do you have breakfast before you ride? At least 200 calories ...


1

There are likely a few different reasons, but my primary suspicion would be fit. Presumably your road bike is set up to fit your body geometry and angles, where the spin bike is not. Small differences in how a bike is set up can have a big impact on how your body feels while riding. My n=1 example, when doing higher intensity efforts on the road, I would ...


1

Your ride was 1.5 times longer than your regular trainings -maybe even in a race context- and you (however so slightly) changed your setup. This is a recipe for spasms or cramps in the active muscles. The muscles you use are not used to that kind of activity, so some protest is to be expected. To prevent in the future: build up to the longer distance in ...



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