Why are my legs so sore? Should I cycle through it?

[MajoritySix]

I'm 26 and female. Quite slight, and I had a spinal operation a few years ago that put a stop to most exercise. I've kept my weight in check but was too weak to ski last year, so started walking (struggled a lot with leg pain originally but doctors said it's all fine), then running 2-5 miles. I got a bike at the start of November and have been using it inside every other day with Zwift and a turbo trainer. My FTP has gone from 79 to 97, but... My legs hurt when I cycle. I cycle quite slowly I think (cadence usually around 70), my legs feel too weak to go faster all the time. I can hold around 100w but more than that is exhausting.

Today I only made half an hour before my legs felt like they were going to fall apart. I'm not sure whether to stop then? They don't hurt now that I'm off the bike. I'm walking around 3 miles on my days off to keep my legs free and having two days off over the weekend for recovery as well as every other day in the week. Using lucozade sport to ride, nothing else (bought Whey protein but it's horrible tasting!).

I REALLY want to be able to ski this year. Any advice? I'm just back from getting my bike fit checked and apparantly it's all good.

Thanks

 

[ColinJ]

If you can run 5 miles then you should be able to spin away on a turbo trainer for 30 minutes so I suspect that you might be using a gear which is too high. Try a lower gear which gives you a higher cadence for the same power and see if that helps.

 

[Crackle]

A couple of things spring to mind, vary your routine and perhaps do some stretching and foam rolling to look after your legs.

 

[Cuchilo]

It sounds to me like you are getting a lactate burn in your legs .

 

[fossyant]

It does happen certainly when you are beginning or up your training. Have a day of or take an easy day on Zwift. You ideally want your cadence a bit higher 80-100 rpm.

As someone whose just gone through a broken spine, has there been any issues with leg strength after your operation.

 

[Dave 123]

Another thing to consider is how much you're drinking.
Make sure you're drinking all the while.

 

[screenman]

Another thing to consider is how much you're drinking.
Make sure you're drinking all the while.

What sort of wine would you suggest?

Change gear to a nice easy one and stop pushing hard, ride at 80watts.

Does the bike fit?

 

[Dave 123]

What sort of wine would you suggest?

Change gear to a nice easy one and stop pushing hard, ride at 80watts.

Does the bike fit?

I could have sworn I typed 'water'!
Never mind!

 

[screenman]

I could have sworn I typed 'water'!
Never mind!

I am the opposite on the drinking bit, you need some but not too much Is my feelings, I would never have a drink on a 25 but would on a 50.

 

[Milkfloat]

Is it both legs or just one? The start of my journey of a 'twat back' was leg pain. Turns out it was the never being compressed by one of my discs.

 

[S-Express]

I'm 26 and female. Quite slight, and I had a spinal operation a few years ago that put a stop to most exercise. I've kept my weight in check but was too weak to ski last year, so started walking (struggled a lot with leg pain originally but doctors said it's all fine), then running 2-5 miles. I got a bike at the start of November and have been using it inside every other day with Zwift and a turbo trainer. My FTP has gone from 79 to 97, but... My legs hurt when I cycle. I cycle quite slowly I think (cadence usually around 70), my legs feel too weak to go faster all the time. I can hold around 100w but more than that is exhausting.

Today I only made half an hour before my legs felt like they were going to fall apart. I'm not sure whether to stop then? They don't hurt now that I'm off the bike. I'm walking around 3 miles on my days off to keep my legs free and having two days off over the weekend for recovery as well as every other day in the week. Using lucozade sport to ride, nothing else (bought Whey protein but it's horrible tasting!).

I REALLY want to be able to ski this year. Any advice? I'm just back from getting my bike fit checked and apparantly it's all good.

Thanks

From having no bike to having a bike, Zwift, turbo trainer and an appreciation of both cadence and FTP in just three months is impressive.

Noting your spinal issue - assuming you have no diagnosed weakness or functional issues in your legs, then the only other explanation is going to be fitness related. Forget about wattage, take the bike off the turbo and get riding outside for a few weeks. There's a time and a place to start monitoring power, cadence and nutrition, but three months into a new hobby is a bit early.

 

[PhilDawson8270]

Another thing to consider is how much you're drinking.
Make sure you're drinking all the while.

I read that as make sure you're drinking all the white.

Maybe I shouldn't pour that next glass

 

[Bollo]

Are you using a smart trainer that connects to a computer that controls resistance (i.e. bkool/kickr/Tacx Flux etc) or a standard turbo that just increases resistance as your back wheel goes faster, with Zwift giving you an estimate of power based on speed? If it's the latter, than I wouldn't get hung up on the numbers - they'll be a guide to any improvements in your fitness if do regular FTP tests, but could be way-out in absolute terms. I also have a general gripe against FTP obsessives, but I'll leave that to another thread.

70rpm cadence does sound slow so like others have said, maybe drop the resistance and make a conscious effort to pedal a little faster. It'll soon become second nature. A low cadence isn't necessarily bad - I know an elite-level triathlete who grinds away at 70rpm generating terrifying power, but if you're managing an injury then the less strain placed on your body the better.

Road cycling is an unbalanced exercise in that only a limited set of muscles get worked out during a ride. Fix the bike to a turbo and things become even more constrained, so getting the bike out of the pain-cave and on to the roads/trails/cycle paths will help exercise a greater range of muscles. Even then, I don't know if the muscles you use for cycling are the same as those you use for skiing. Cycling will improve your fitness, but this might not translate directly into your ability to ski comfortably.

I'll throw this out, but you could try riding rollers. They're low resistance compared to your average turrbo so you'd need to maintain a higher cadence to balance. It's difficult to describe but you also have to engage with the ride in a way that you use don't on a turbo, even one that's wired to a computer. Besideswhich, the only time in the past two years that my now 15 year old daughter has bestowed 'cool' upon me is when she saw me riding rollers no-hands.

 

[Drago]

I'm with Screenman. Check the bike fits properly - I'm netting the seat is too low. Get the basics sorted before looking for more esoteric answers.

Good luck.

 

[S-Express]

Does the bike fit?

I'm with Screenman. Check the bike fits properly - I'm netting the seat is too low

Just in case nobody read the OP...

I'm just back from getting my bike fit checked and apparantly it's all good.