Still Pedaling

Since it's been awhile from when I rode last, during my first rides I noticed my legs ached terrible. I didn't even go 2 miles before I started to feel a lot of discomfort. I realize that m legs are building up a lot of lactic acid. So I did some research this morning on how to deal with it. Obviously the number one thing is to get into shape and stay there. I came up with these 13 steps to reduce lactic acid in the legs:


1. Stay Dynamic To Reduce The Buildup Of Lactic Acid In Your Muscles
2. Use Baking Soda
3. Consume Fatty Acids
4. Have An Intake Of B Vitamins
5. Be Careful When Lifting Weights
6. Cooling Down
7. Stretching Before Any Workout
8. Warm Up Prior To Any Exertion
9. Stay Hydrated
10. Breathe Deeply
11. Workout Frequently
12. Slow Down When You Feel A Hit
13. Increase Your Intake Of Magnesium

Is there anything one can add to this list? The one thing I will not enjoy is drinking baking soda in water.

tds101 

#2 baking soda is high in sodium, so use sparingly. Pickle juice works wonders as well to prevent/alleviate cramps, but is also high in sodium. I've used the pickle juice,...it was DELICIOUS! LOL!!!

#5 those "micro tears" are what builds muscle, and are necessary for strength gains. If the goal is simply endurance, lifting lighter weight, with higher reps, is the better option. Otherwise, enjoy the weight workouts, as they help in the long run.

#7 stretching before a workout is no longer recommend, as it destabilizes joints and can CAUSE injury. It's now recommended to slowly warm up via the activity to be performed, and to stretch AFTER the workout is finished. This also helps with flushing out some lactic acid.

#12 slowing the workout intensity when the burn begins allows for the muscles to recover a bit, so it's actually one of the best things to do when you feel the burn coming on. Also, alternating high/low intensity works as well. (It's the same thing I mentioned, just worded slightly different).

This article is based on some outdated information/material. Be careful with what it contains. Livestrong provides better info, even if they're sometimes running on old info as well.

https://www.livestrong.org/ls-home/a....google.com%2F

Also, Google for some answers on specific bullet points in the article you shared. You'll get more specific information that way as well. Still, it's not a bad start.

rhenning

I would recommend moving this post to one of the fitness sections. Good info but doesn't just apply to folding bikes.

Still Pedaling

You offer sound advice, except I'm not too keen on the pickle juice idea. LOL

Lifting light weights is a great idea. I have some that I haven't used in a long time. Best get them out now.

Thanks for your input on this. I very much appreciate it.

Cheers
Wayne

tds101 

I was hesitant about the pickle juice myself,... until I cheated, and mixed in some sweet pickle juice. It was DELICIOUS!

Still Pedaling

You do have a point there. I always hang here, and never gave a thought to the relevancy of the post regarding folding bikes. Very sorry. Perhaps there's someone that can do that for me. I have no idea how to do that.

Cheers
Wayne

Still Pedaling

Well, maybe that might just sweeten the deal then.

rhenning

Just copy your or all of these posts and paste it in the new section. Not hard to do. I suspect you will get more and maybe better responses. Roger

canklecat

The lactic acid theory is out of date. Check some more recent medical and science journals for the latest on what's really going on with muscle soreness after exertion. Apparently it's still not entirely clear what's causing it, so theories about fixing the problem are also imprecise. Most folks end up doing what they think works best for themselves.

bhkyte

Ok quick reply.Other ideas.
1) specific train to increase your aerobic threshold.
2) trian to increase you anaerobic threshold.
3) supplement with vitamin E. Recent support?
4) creatin phosphate supplementary. new thread! Basically not worth for ordinary participates as you need to alternate on and off periods as CP is produced by body naturally and you can only peak raised creatin levels for a short term. So useful only for short peaks of higher performances ie competition etc. Or a training aid. Quick summary I know. There is a lot more depth to this subject.
5) Using lower gears so as to reduce power needed on each stroke.
Last one is possibly most beneficial.

Previous poster correct to point out that Delayed onset muscle fatigue (DOMS) is not necessary related to latic acid andis poorly understood.

fietsbob

rest with your legs well over your head. against a wall or the bed headboard?

One of my X-GF's that was her favorite reading a book position.. (30 years ago)

bhkyte

Good for reducing swelling, but will probably increase latic acid retention in short term?

tds101 

The creatine that most use is creatine monohydrate, and it's great for strength. Does help with sprint training as well,...

Still Pedaling

Hmmm. Interesting. Have to try that.

fietsbob

Massage.. it works for the Pros.

BassNotBass

I hold to three basic tenets:

1. warm up, ride, cool down
2. stretch and massage
3. most importantly, keep the legs moving... that's something I learned back in the 80s when I first got turned onto riding fixies. Coasting costs. It's the same with walking, hiking and running, stay in motion and never rest until you're ready to stop.

tds101 

I had a little cramping in the quads on a pedalflow ride 2 nights ago. Last night, before my ride, I had about 2 ounces of sweet & sour (mixed) pickle juice. My legs were a bit tired from work, but I didn't get the leg cramps. Then, as always, a little stretching afterwards. And, as suggested, ALWAYS warm up before going hardcore.

invisiblehand

When it comes to cycling, I found spinning in a lower gear versus mashing in a high gear improved endurance considerably.

KBentley57

#2 has been shown to be not factual.

Some links:
https://www.ncbi.nlm.nih.gov/pubmed/26988768
https://www.ncbi.nlm.nih.gov/pubmed/26863442
https://www.ncbi.nlm.nih.gov/pubmed/26815179

Though they do show that in high enough doses to affect blood pH, the gastrointestinal effects aren't worth it.

profjmb

Does lactic acid buildup work differently on folding bikes?

SkunkWerX

That is exactly what I do on my longer rides. It works for me.

I also try to ration energy up front, during the first 1/3rd of the ride, no matter how well/strong I am feeling.

YMMV

bhkyte

Yes. But muscle fatigue is different from latic acid build up.
However, its academic really what the cause of muscle fatigue is, but what do to about it.

Strictly speaking I am not sure keeping moving as suggested by bassnot bass would theoretically increase latic acid build up, but it may address other factors like keeping a muscle warm and increasing blood supply to the muscle.
Oxygen is needed to oxidise latic acid so the amount of latic acid produced is reduced by cirulation effects and things that increase oxygen uptake into the cells. Ie temperature, hydration, or increasing venus return whilst coasting maybe by using the legs?
So maybe bassnot bass is correct if the venous return effect of pedalling increases oxygenisation at a greater rate than the latic acid resulting from unnessary pedalling?

Pedalling quickly increases venus return, ie the return of blood to the heart by using the leg muscles to squeeze and release to help pump blood back to the heart.
So the idea that faster pedalling in a lower gear helps reduce latic acid build up has therotical basis at least

smallwheeler

right.
oxygen is needed to oxidize the lactic acid. that's why i supplement with magnesium, potassium, and pornographic quantities of arginine. i've also invested in a banana holder which has been very useful in further supplementing energy requirements with the added benefit of attracting curious and flirtatious comments from the ladies. it's a win/win, really.

badmother

Plse tell me you are joking..

Edit. My son wanted to know if your banana holders are from Brooks. He is really interested in the side effects and want to get some..

smallwheeler

got you to respond so, clearly it works...