I participated in a sport Wednesday which I have not done in 8-10 months and of all things it left my quads extremely sore. I’m guessing they are sore from using different muscles than while running and cycling.
I’m trying to justify going for a long ride today by telling myself that they are different muscles. Is this being stupid? Should I take today as another massage/active recovery day?
Yes, you are being stupid. What do yo expect to accomplish other than having a disasterous recovery and risking injury?
Despite rumors to the contrary, a day off won’t kill you.
Define training? What I mean by that is…is this what you mean by active-recovery. If so, that would my choice - do the lower intensity active-recovery type intensity to help reduce soreness. But, if you mean higher intensity (or even moderate level) intensity, then it’s most likely to be counter productive. At least that has been my experience.
As for distance… well, I tend use good old common sense. Stop before you feel tired. There is little gained if you do a recovery ride to exhuastion. And, when I say exhaustion… I mean you legs go flat (or any part of the body that is sore - goes flat).
If it is your quads… I think you would get a bigger bank for your “recovery” buck by swimming and avoiding biking or running all together. The second biggest bang for your “recovery” buck would be good old walking or equivalent active-recovery activity.
If it was me - I’d make it another massage/active recovery day. I always like to think of training in “longer implications” terms.
FWIW Joe Moya
Take the day off. Nothing is worse than suffering unnecessarily on a long bike ride. I know because I’ve done it. Won’t be fun at all.
Thanks, that’s what I thought. And a day off means yard work which will kill me 
If it’s a girl who’s in charge of your massages… take the massage… 
then go for a run !
I probably would, but I’m stupid that way. Although, a nice low intensity ride is often the best thing for sore legs…just be disciplined and keep it low intensity.
I’ve also found that a light weight workout will also work out a lot of kinks & soreness.
But, more importantly, what sport was it that made you so sore?
G
Hid,
Muscle soreness is a symptom of overstressing. Your recovery from that previous exercise is nowhere complete or near its end. You need another recovery day. If you must ride, make it an active recovery ride. Ride very easy. Zone 1 or zone 2 but no higher. Do not chase down rabbit cyclists, etc. Let everyone you pass on you other rides relish this day and their success at catching and dropping you. If you can’t restrain yourself from this “humiliation”, then don’t ride at all. You will only be doing more damage, not getting stronger.
The training secret is that you get stronger when you rest and recover! The formula is exercise (stress) the muscles, then rest (recover) to let them rebuild and get stronger. Then do it again, etc. The rest is the key. Failure to rest sufficiently between workouts can lead to overtraining syndrome. Symptoms of this condition include steady decline in performance and loss of desire to train, malaise, general loss of previous enjoyment the sport, etc.
Take another recovery day, by the end of the week, you will be stronger for it than if you tried to train before adequate recovery from your last effort.
Thanks, that’s what I thought. And a day off means yard work which will kill me
Hid–What Wants2RideFast failed to tell you, inexcuasbly I would suggest, is that there should absolutely not be any yard work on a recovery day.
I agree with gleveq–I’d so a very easy spin, maybe even on the trainer, just to flush the legs out. Or a nice walk or easy swim. Usually the second day is even more painful.
clm
Here’s what a physical therapist has to say on the subject,…not that those guys know what they’re doing or anything.
"Dealing With Soreness
Let’s say you overdo it one weekend by hiking and playing flag football or pick-up basketball. What are your options? Most experts would say the soreness will go away in 3 to 7 days with no special treatment. But there are some things you can do that may reduce the soreness and speed your recovery to some extent.
Initially, you should avoid any vigorous activity that increases pain, though you may work the unaffected areas of your body. By exercising unaffected areas or by performing low-impact aerobic activities such as biking or walking at a moderate pace, blood flow can be increased to the affected muscles, which may help diminish soreness.
Other measures include applying ice, gently stretching, and massaging the affected muscles, which may be helpful for some people and poses little risk if done sensibly. Also, nonsteroidal anti-inflammatory medications like aspirin or ibuprofen may reduce the soreness temporarily, though they won’t actually speed healing. These medications are available over the counter, and they can be prescribed by physicians in greater strengths. And there is some evidence that vitamin C may decrease soreness.
Finally, you should allow the soreness, weakness, and stiffness to subside thoroughly before vigorously exercising the affected muscles again, and don’t forget to stretch and warm up before your targeted activity. If your pain persists longer than about 7 days or increases despite these measures, consult your physician.
Remember: This information is not intended as a substitute for medical treatment. Before starting an exercise program, consult a physician."
Captain Ross is a physical therapist and instructor in the department of biology at the United States Air Force Academy in Colorado Springs. He is a member of the Orthopedic section of the American Physical Therapy Association.
Thanks everyone. I suppose I should have stated my question a little different. I’m pretty familiar with recovery and active recovery. Typicall if I was this sore from running or cycling, or even lifting I would swim. Tuesday I did something to my shoulder so I’m taking a few days off from swimming.
The soreness I’m experiencing is in completely different muscles than I use in cycling or running. So basically if my legs are sore I swim and work arms but the muscles in my legs that are sore are not muscles that I put much strain on while cycling. This is where my question comes from. If you have muscles in your legs that are sore but they aren’t what you use for cycling; should you cycle? I’m guessing no because of the supporting role which these muscles play.
If you have muscles in your legs that are sore but they aren’t what you use for cycling;<<
What the heck muscles are you talking about???
DFL,
You are absolutely correct. Sorry about my omission.
For factual support of DFL’s statement, go to cyclingnews.com and read about Tyler Hamilton being kicked off the Phonak team on Thursday after it was discovered he was doing yard work. This activity is expressly forbidden in pro cycling contracts.
For that matter have you ever heard of a professional cyclist speaking of how much he enjoyed doing yard work? Or how much he hated doing yard work? You don’t because they don’t do yard work!
Now shape up Hid. Don’t let the “little woman” brow beat you into doing something (yard work) that may well ruin your cycling future.
I’ve definately done some training on legs that felt like they belonged on a cadaver. If you allow for proper recovery (rest, nutrition, massage) then I think an occasional overload workout only makes you stronger.
It doesn’t feel too good though.
***What the heck muscles are you talking about??? ***
I didn’t think they existed. I used to race motorcycles and I’m selling my old race bikes. Before selling them I decided I should put on the leathers and take them for s spin. I woke up the next day sore and the following day VERY sore. I rode 126 miles and a little over 9000 feet at 217 watts the previous weekend with very little fatigue. I never expected to get sore from dragging my knee on the tarmac. I forgot just how demanding it was.
For what it’s worth - riding a motorcycle in that way works your quads differently than riding a bike. It’s a whole new kind of sore.