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I started road cycling this August and been really heavy on it. However my legs especially quads and knees are starting to hurt a lot at periods. Is there any suplement that can help and is legal/natural and speed up the recovery and rest periods?

 

Thanks

42 comments

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hawkinspeter [4096 posts] 2 weeks ago
3 likes

Sore muscles are one thing, but sore knees aren't a good sign - I'd recommend getting a bike fit.

Chocolate milk is a good post exercise recovery drink and has a good proportion of protein to carbohydrate.

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Simon E [3846 posts] 2 weeks ago
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Current thinking is that supplements to reduce DOMS also reduce the adaptation that you want to invoke. If you've only been cycling a few weeks and/or are training hard then I would suggest that you probably need to add in some rest days each week to let your body recover and adapt.

However, if it's your knees then a bikefit would be worth considering. Gentle stretching after exercise can help and yoga or pilates type exercises can also keep your muscles in balance.

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ktache [2135 posts] 2 weeks ago
3 likes

Mmmm, chocolate milk.

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viktorapo [6 posts] 2 weeks ago
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Cool, good to know all this, the thing is its not "that" bad, just want some suplements so I can squeeze in more training/less rest

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kil0ran [1693 posts] 2 weeks ago
2 likes

Your knees shouldn't hurt. Isolated quad pain also points to a fit issue because everything should ache, not just one muscle group. What exercise were you doing prior to starting cycling?

If you're really hammering the training and serious about this investing in a bike fit will get you way more performance than supplements. Go get a basic fit done - a good one will cost you around £80.

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Boatsie [469 posts] 2 weeks ago
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Spin faster bro. Rev 'em up and coast. Coordination will adore you. High gears might torque too much. Power =revs *torque (adjusted with a linear coefficient).
Mates friend can no longer cycle because he is strong and popped his knees climbing.

As per diet. I dated a gorgeous chick once, quads cyclists would be jealous of yet she achieved a lot of muscle growth via Yoga.
I missed a second date  2 but I was in shock, the kayak blade touched other than water. To me it's like squirting dirty water on a cassette, that blade's designed to do nothing other than grasp purchase such that the vessel may be propelled.
I really admired her diet tip. Really good girl, a compliment to have had the privilege of a paddle with.

Reverse the diet. Red Meat is acidic hence people that eat red meat prior sleep actually rest while an acidic nutrient removes a lot of their earnings. Therefore eat red meat at least 8 hours before sleep such that body may process progress.
Breakfast cereals are loaded with carbohydrates. Carbs are fuel. By eating cereal at dinner time, the body may awake with energy because your rest time has been used to fill up your tank.
If peckish or in change of diet, fish is often a suitable dinner meat.
Eg. A kings breakfast and something light late.
Ohh.. And eat healthy, most the crap comes with loads of plastic anyhow. Fresh food and a carry bag is Watt in the build of champions.

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jaysa [157 posts] 2 weeks ago
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viktorapo wrote:

... so I can squeeze in more training/less rest

Great that you are so enthusiastic, but remember rest is when your body recovers and gets stronger. Too little rest and you end up less strong and can tip into overtraining. It takes me 2 days to fully recover from a good hard session but YMMV.

Defo. get a basic bike fit and start some daily stretches. Is your saddle the correct height? Watch your knees as you ride - do they go out at the top of the stroke? Are you using clip-in pedals without enough float?  What's your sports background / general level of fitness and flexibility?

... and welcome to road.cc smiley

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Boatsie [469 posts] 2 weeks ago
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Garlic. A clove first thing on an empty stomach is read as a way to use a super food.
Ohh yeah. Heats a body quick.
Celery a good carbo fibre mix.
Berries are yummy.
Best luck bro..
Revs improve power without over doing torque hence improve recovery times. I'm no expert.. I like the feeling

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Rick_Rude [405 posts] 2 weeks ago
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As has been mentioned , specific pain means something is wrong. Don't keep pressing on, you will regret it and end up in a spiral downwards. I know chasing those gains and PRs is addictive at first but if could do cycling again I'd have given things a rest sometimes rather than thinking romantic pain is still a gain, I'm a cycling hardman, Coppi would be proud etc. The end result is time off the bike and physio.

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Boatsie [469 posts] 2 weeks ago
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Rick_Rude wrote:

As has been mentioned , specific pain means something is wrong. Don't keep pressing on, you will ...... The end result is time off the bike and physio.

If new to cycling, coordination is difficult to explain. I've read Olympic cyclists spin about 90 gear inch. Eg 50 tooth chain wheel, 15 tooth axle. It's nowhere near as high a ratio as modern road bikes. Essentially they rev lots more smaller amounts of torque and build power, thus reducing torque (force).
I think improvement would be greater and hence faster sooner if you learn to ride in a ratio that you can easily redline the revs of due to the ease of leverage and the requirements of torque.
If done, your coordination will improve your lack of coordination that is hurting your knees and like punching a wall, at the moment you're hard-hitting brick rather than learning techniques.
Improvement is fast dude.. Muscles grow properly too.

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CXR94Di2 [2730 posts] 2 weeks ago
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Aching quads and knees would indicate your seat height is incorrect, most likely too low. Get a bike fit before you do yourself some long term injury.

I tend to find my glutes ache as much as my thighs, because I have my setup tuned over several years of micro adjustments. Learn to use a higher cadence, 90+ rpm. This reduces stress injury. However ever once you have a perfect seat height position, lower power cadences shouldn't really impact upon knees. Low cadences should only be used for short periods, because they destroy the legs before they should.

Its an old phrase 'spin to win'.
Alot of my senior club mates ride 70-80 miles using a high cadence for most of the ride, only employing low cadences occasionally to power over climbs

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Boatsie [469 posts] 2 weeks ago
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'Spin to win, ' I like that. Nice 1.
Years ago the blokes on this site helped me learn enjoyments of cycling great fully. Basically same thing. Spin it a bit more.
BTW, nice looking bike bro. Looks more ride able than the white 1. Not all is black and white. I'm not the fittest fastest but loving it. On wider tyres I tend to think resistance increase fulcrums around 20-25kmph. Eg lower rolling resistance vs windage where windage is a triple exponential force multiplier, at about 20kmph they seem pretty even although the wide ones might make stance a little easier on rims during climb.
I've entered to try and ride 1500km this month but I think I'll fail and roll about half of that. 6 12 hour labour days are normal but with all the extra energy I've decided 14 hours on most days in lue of 50km.
Point with spinning is it might seem a waste of energy at first but the ease of impact on the body is so worth it. I was surprised Monday morning. I checked the phone at the peak of climb to make sure I wouldn't be late to work and had averaged 20.3 kmph over a 200metre climb of 13.something kms.
My bog cog is 48 gear inch and I'm stuffed if I stall on anything steeper than 5% yet I remember dropping back and climbing about 1km of 9% at 180rpm. My muscles aren't huge, just spinning with hope because clipons suck if you have to walk.

definitely helps riding a comfortable bike, eg a bike that fits.
Rock on bro

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Welsh boy [692 posts] 1 week ago
3 likes

Oh no, that old cliche "Spin to Win".  Yet again, old folk lore passed on without any thought or reasonng behind it other than it rhymes so it must be good.

There is reasearch (not advice dished out by the old chap sitting on the back of the clubrun) which suggests that high pedallling speed is not necessarily good for amateurs, keep an open mind and read around the subject, "...research suggests that high cadence/low intensity combination  is not a good technique, When a rider pedals at a high cadence in a low gear, 60% of their power is used moving their legs up and down, while only 40% goes into turning the cranks...It is massively inefficient but we didn’t know all the reasons why.”
(https://www.cyclingweekly.com/fitness/why-amateurs-shouldnt-try-to-pedal...)

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vonhelmet [1446 posts] 1 week ago
1 like

Bike fit and a regular dose of rule 5 should sort you out.

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Organon [342 posts] 1 week ago
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Welsh boy wrote:

Oh no, that old cliche "Spin to Win".  Yet again, old folk lore passed on without any thought or reasonng behind it other than it rhymes so it must be good.

There is reasearch (not advice dished out by the old chap sitting on the back of the clubrun) which suggests that high pedallling speed is not necessarily good for amateurs, keep an open mind and read around the subject, "...research suggests that high cadence/low intensity combination  is not a good technique, When a rider pedals at a high cadence in a low gear, 60% of their power is used moving their legs up and down, while only 40% goes into turning the cranks...It is massively inefficient but we didn’t know all the reasons why.”
(https://www.cyclingweekly.com/fitness/why-amateurs-shouldnt-try-to-pedal...)

I concur. You have to rememeber to push the pedals to go faster, I often pass people whose cadence is so high they are just bouncing up and down in their seat. Smooth application of force is the thing you want.

As for suppliments, if you can buy it in a shop it will be legal. Unless you are a pro, don't worry too much.

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Boatsie [469 posts] 1 week ago
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Welsh boy wrote:

Oh no, that old cliche "Spin to Win".  Yet again, old folk lore passed on without any thought or reasonng behind it other than it rhymes so it must be good.

There is reasearch (not advice dished out by the old chap sitting on the back of the clubrun) which suggests that high pedallling speed is not necessarily good for amateurs, keep an open mind and read around the subject, "...research suggests that high cadence/low intensity combination  is not a good technique, When a rider pedals at a high cadence in a low gear, 60% of their power is used moving their legs up and down, while only 40% goes into turning the cranks...It is massively inefficient but we didn’t know all the reasons why.”
(https://www.cyclingweekly.com/fitness/why-amateurs-shouldnt-try-to-pedal...)

Inefficient might be true but at the same time if you can keep your footing at high cadence then you're likely to have a better pressure knowledge of balance when strolling along on a higher leverage.
Hence if the knees are hurting, the kicking is most probably missing the mark or the leverage is too much to recover from efficiently.
I'd rather less on leverage and pedal faster to do the same speed but probably reduce speed while joint hurting.
Bike fit might align kick better but if muscle's hurt? You beautiful man bro.. If joint's hurt? Say hello to someone real..

Spin to win.. That's the best saying ever bro.
Almost like, I'm glad your mad, I'm fit butt, I smell your shit, keep pushing wind, I can only ever best at second place.

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hobbeldehoy [20 posts] 1 week ago
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A man gotsta know his limitations. You don't say what age you are. You have to be realistic depending on various criteria, age, body type, weight, diet, etc. A lot of folk set unrealistic goals. My advice is to seek small incremental gains, follow a healthy diet, lay off the booze and get enough rest. As for supplements, I've experimented with stuff over the years, You could boost protein intake with a shake mix as athletes need more protein than average. I've tried creatine but I don't think it offers much benefit. Other than that all I can say is keep it real and don't get carried away with dreams of TDF glory. For that you will need EPO, a large bank balance and a preparation for disappointment.

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Welsh boy [692 posts] 1 week ago
0 likes
Boatsie wrote:
Welsh boy wrote:

Oh no, that old cliche "Spin to Win".  Yet again, old folk lore passed on without any thought or reasonng behind it other than it rhymes so it must be good.

There is reasearch (not advice dished out by the old chap sitting on the back of the clubrun) which suggests that high pedallling speed is not necessarily good for amateurs, keep an open mind and read around the subject, "...research suggests that high cadence/low intensity combination  is not a good technique, When a rider pedals at a high cadence in a low gear, 60% of their power is used moving their legs up and down, while only 40% goes into turning the cranks...It is massively inefficient but we didn’t know all the reasons why.”
(https://www.cyclingweekly.com/fitness/why-amateurs-shouldnt-try-to-pedal...)

.. Spin to win.. That's the best saying ever bro.

And that is coming from someone who is talking on another thread about using 52*12.  If you were to spin that gear you would be doing 40+ mph, which pro team are you riding for  1

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Boatsie [469 posts] 1 week ago
0 likes
Welsh boy wrote:
Boatsie wrote:
Welsh boy wrote:

Oh no, that old cliche "Spin to Win".  Yet again, old folk lore passed on without any thought or reasonng behind it other than it rhymes so it must be good.

There is reasearch (not advice dished out by the old chap sitting on the back of the clubrun) which suggests that high pedallling speed is not necessarily good for amateurs, keep an open mind and read around the subject, "...research suggests that high cadence/low intensity combination  is not a good technique, When a rider pedals at a high cadence in a low gear, 60% of their power is used moving their legs up and down, while only 40% goes into turning the cranks...It is massively inefficient but we didn’t know all the reasons why.”
(https://www.cyclingweekly.com/fitness/why-amateurs-shouldnt-try-to-pedal...)

.. Spin to win.. That's the best saying ever bro.

And that is coming from someone who is talking on another thread about using 52*12.  If you were to spin that gear you would be doing 40+ mph, which pro team are you riding for  1

Skewen Drag Off pebble stone smoothies bro.
 1

I rarely get it up though. I doubt the miniVs via drop bar pulls would like attacking descent angles that feel twisted.. Lol.

According to the computer she likes the want to go home flat run road in 52-17 at 39.8 kmph..

Realistically, from my eyes your probably that Welsh Earth Cycling Champion and have a far better knowledge basis to describe with.
I'm lucky enough to have enlarged Quad ligaments. When ultra scanned the nurse pointed out that my ligaments were big. (Unless wording wrong, the bit that joins bone to tissue). I pointed at my other knee which was inflated to near that of a basketball and he said something similar to, 'Holy shit. '

If in doubt of hurt, spin to win  3

Slowing down in an easier cog must be better than damaging a vulnerable injury.

I average 22kmph.. Pro childish  1

My baa D..
Computer reads my best at 7km flat, 43.9kmph max 30.4kmph average in 52-17.
Wanting to get home and sleep after a 14 hour labour day at work.
happy offence intended, pros make me look weak if compared.

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hawkinspeter [4096 posts] 1 week ago
2 likes

@Boatsie - instructions unclear. I now have a clove of garlic stuck in my ear, some horseradish up my nose (made my eyes water) and I can't even think about the blueberries.

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Mungecrundle [1568 posts] 1 week ago
2 likes
hawkinspeter wrote:

@Boatsie - instructions unclear. I now have a clove of garlic stuck in my ear, some horseradish up my nose (made my eyes water) and I can't even think about the blueberries.

Consider yourself lucky you don't suffer from bloating.

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hawkinspeter [4096 posts] 1 week ago
4 likes
Mungecrundle wrote:
hawkinspeter wrote:

@Boatsie - instructions unclear. I now have a clove of garlic stuck in my ear, some horseradish up my nose (made my eyes water) and I can't even think about the blueberries.

Consider yourself lucky you don't suffer from bloating.

.

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Boatsie [469 posts] 1 week ago
0 likes

Lol.
Spinnythings wins dingalings.
Ring with Ming until the bore sings.
Bog cog might,
Take off easy and enable slow flight.
Glide with pride and feel that.

Love ya work.

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Boatsie [469 posts] 1 week ago
1 like

I love the Welsh..
Such a beautiful flag to share a common boat rule shows a great race of people.
 1
Green starboard.
Red Drag On hence approaching port.

My bodies hammered too bro.
Since a adult I've been dead twice, had a broken lower back, broken neck, recognized heave on Earth yet remain surprised when intruders trespass without warrant in structures built with a maze in precision and... Well having thrived amongst thieves...
If I cycle to work I feel better..
Simple as..
I Dare you to engage bog cog and ride a km. Then adjust fitment.
Another brother from a human mother

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aerobean [6 posts] 1 week ago
1 like
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hawkinspeter [4096 posts] 1 week ago
1 like
aerobean wrote:

Ecdysterone. https://www.researchgate.net/publication/333322619_Ecdysteroids_as_non-c...

Sounds like something Popeye would use

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peted76 [1585 posts] 1 week ago
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@viktorapo 

New to cycling and sore knees.

The 'problem' could be anything.

1st thing I'd look at is a bike fit, spend more than £80 and get a proper one which looks at your cleats too. Look here to find your nearest one https://ibfi-certification.com/find-a-fitter 

 

Also you say you want to ride more and feel less sore/knackered, if your muscular sore and not ligament/joint sore.. then you're simply overdoing it and yes you can mitigate this somewhat, protein is probably the main supplement, but also stretching post workout and rolling/massages will also help. 

However, saying that, one of the issues with riding hard and pushing yourself is recovery, there are a gazillion books and papers written on this. One of the 'takeaway points' of this is that training easy allows you to ride seven days a week as opposed to riding hard and needing recovery days and that it's more efficient training to train easy than have to take time off to recover. It's a massive topic that a lot of people will have other ideas on, but my point is that if you simply might not be giving your body a chance to recover and adapt.

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Boatsie [469 posts] 1 week ago
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I don't want to lead astray neither. I just like cycling too. I had a tumbling round pass my ear many years ago. At that range the round wobble sounds like a helicopter blade turbulence hence protecting loved ones from lies is at least more than none of mans reason to have walked away accused of fearing the sound of a helicopter blade. Dad was lucky in a sense. He was a head armourer during Vietnam conflict and deloyed to front yet during time of flight, the conflict ended, hence they landed on Vietnam, had to remain in plane during refuelling and flew home.

A lot of earthlings understand time via our relationship with our planets rotation. None or more understand coordination of prisms and densities thus allowing a broader view of our 4th dimension and in a sense; a spring while enjoying the entertainment of coordination using 3 dimensions.

80 quid is a lot to me. I've been riding 40 years.
My understanding of using the lowest ratio isn't to see how fast you can spin because that'll probably do a different sort of damage.
Damage if you over spin, damage if you force upon a misalignment.
Basically low ratio so that there is near no force. Slow ride.. Spin.. Find your balance. Micro adjustments made by self will determine where comfort is.

If you want muscle growth.. Repetitive motion on a slightly easier cog will benefit a lot less wear and speed might be slower but will become much faster sooner.
Beans are really good. Brown rice is much better than white regarding nutrition and I believe potatoes even better nutrition.
I love mung beans.. (Probably because it rhymes with dung and they look funny).
I just like the exercise man, I'm broken in lots of physical places, even had my forehead broken. A lot of these other blokes here are much better cyclists than i(IMO) , I'm happy to have a tall cog to gently press on and a short cog to kick hard(if that makes sense).
Hence growing slow feels great

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hawkinspeter [4096 posts] 1 week ago
1 like
Boatsie wrote:

I don't want to lead astray neither. I just like cycling too. I had a tumbling round pass my ear many years ago. At that range the round wobble sounds like a helicopter blade turbulence hence protecting loved ones from lies is at least more than none of mans reason to have walked away accused of fearing the sound of a helicopter blade. Dad was lucky in a sense. He was a head armourer during Vietnam conflict and deloyed to front yet during time of flight, the conflict ended, hence they landed on Vietnam, had to remain in plane during refuelling and flew home. A lot of earthlings understand time via our relationship with our planets rotation. None or more understand coordination of prisms and densities thus allowing a broader view of our 4th dimension and in a sense; a spring while enjoying the entertainment of coordination using 3 dimensions. 80 quid is a lot to me. I've been riding 40 years. My understanding of using the lowest ratio isn't to see how fast you can spin because that'll probably do a different sort of damage. Damage if you over spin, damage if you force upon a misalignment. Basically low ratio so that there is near no force. Slow ride.. Spin.. Find your balance. Micro adjustments made by self will determine where comfort is. If you want muscle growth.. Repetitive motion on a slightly easier cog will benefit a lot less wear and speed might be slower but will become much faster sooner. Beans are really good. Brown rice is much better than white regarding nutrition and I believe potatoes even better nutrition. I love mung beans.. (Probably because it rhymes with dung and they look funny). I just like the exercise man, I'm broken in lots of physical places, even had my forehead broken. A lot of these other blokes here are much better cyclists than i(IMO) , I'm happy to have a tall cog to gently press on and a short cog to kick hard(if that makes sense). Hence growing slow feels great

Can I interest you in a 4-dimensional time cube? https://timecube.2enp.com/

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Boatsie [469 posts] 1 week ago
2 likes

Loving it squirrel  1

Yet to circle we would travel a radius and understanding a radius squared would envelope an allowance to contain a square we could start to understand a circle of time. A carbon based prism might indicate a star using such coordination of time. A maze in a thought.

Or.. Spin to win.

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