10

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. ...


7

Have think about your bike fit, I once had horrendous ITB pain from setting my seatpost just a few mm too high. There's plenty of conflicting advice and opinions you can research. As well, are you doing any pre/post ride stretching or body care? I use a foam roller on my legs, just a few minutes in the morning and evening (I commute to work & back) does ...


5

Assuming you don't have fixed gears, i.e. the wheel can roll forwards without the pedals turning, the best way to corner is with the outside foot down, and weight on that foot. The thing is that you don't have to hold this (outside foot down) position for more than a few seconds per corner. If you can pedal without trouble you should be able to hold it ...


5

As to your initial question, there are no hard, general limits. Listen to your body and don't push yourself if anything starts hurting. If something (like your Achilles tendon) hurts only afterwards, that's also a clear sign you overdid it and you should note what you did so you can go a little easier next time. Of course also wait with your next tour until ...


5

This type of effort very much comes down to W/Kg at FTP (Functional Threshold Power). You can get lighter, or you can work to raise FTP. There is no magic formula to improve FTP, it requires (beyond a basic level of fitness) either a coach, or some well thought out self coaching. A power meter and knowledge of how to use it is an invaluable tool, but ...


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 ...


4

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, ...


4

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 ...


3

I prefer light jogging or running before. If that's not possible then some light stretching would be good since it tends to warm up the muscles for more rigorous activity later on. Do not forget to hydrate enough before cycling, during the pre-workout. Even skipping ropes works if you can do that. Afterwards, a stretching becomes mandatory to relax the ...


3

I get enough stretching while getting my pants on before a ride. I take the first 10 minutes fairly slowly too, because its in traffic with lights. A drink of water before you go helps with pre-hydrating. Afterward, do a cooldown ride for the last 5-10 minutes, not too fast. A hot shower helps, followed by clean fresh clothes. Then go clean your bike. ...


3

There are two main theories of training for endurance. The first can be characterized as build a good base of endurance fitness, then do strength and speed work. The problem many have with that is that the first part, build a good base of endurance fitness, requires long hours in the saddle (sometimes called slow distance rides, or LSD). The other way ...


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

I'm not trying to be snarky or condescending so please don't take it that way. Proper pedal position for whatever maneuver you're performing is one of the fine points of learning how to ride. I'm 60+ and expect to be learning as long as I'm still breathing. If a sports medicine specialist can't find any underlying condition that could be giving you ...


2

I'm going to make this an answer because I believe it is the only truly correct answer we can give you. Do not ask the Internet at large for medical advice! As you yourself note, there could be a number of different causes; I can think of a couple more you didn't list. Some of those are biomechanical, and you definitely need to see someone in that case. ...


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

Not sure what you mean by "hurt", but you may want to read about lactate threshold. When you say "my body quickly forces me to pull back", isn't that by "hurt"? When you ride under your lactate threshold, there's no "hurt", it feels difficult but it is sustainable, and that's the only way to climb a long hill like that. You may want to cross your threshold ...


1

I have two suggestions: It sounds obvious but look at the angle of your back in your normal riding position and consider going more vertical. Proper fit for a time trial racer and vs. somebody who wants to get around town and get some exercise will give vastly different angles. Try a recumbent. These put you in an aero position and the seatback lets you ...


1

There are multiple causes of back pain; it's the most common human ailment, and the solution is unlikely to be simply given in an Internet forum answer. Just because you've ridden the same bike for years does not mean it fits you. For example a slightly incorrect fit could be causing the problem. And your body can change over time; perhaps you've gained ...


1

I have a touring bike and I find it quite comfortable. But them again, I don't have back issues. It's a bit more upright than most road bikes, and possibly more upright than some hybrids I've seen, as long as I'm riding on the hoods. Try to find a place that rents bikes or will let you have an extended trial ride in order to determine if it would help fix ...


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 high/...


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

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 ...


Only top voted, non community-wiki answers of a minimum length are eligible