How to Stop Leg Burn When Cycling? Prevent Lactic Acid Buildup
How to stop leg burn when cycling? If you are struggling with the pain in your leg during your riding, this article is for you. Click here for more information!
Overview
As a cyclist, you must have suffered from leg pain during your workout at least once. Though you tried many ways, the result still stayed the same. So, how to treat the pain?
If you are still questioning yourself like that, you are lucky today. In this article, I will give you a thorough guide to overcoming all the difficulties appearing in your biking process. Scroll down now!
Why Do Your Thighs Burn When Cycling?
Your quadriceps and glutes are the two main muscles that are responsible for riding a bike. The burn you feel in your thigh muscles is linked to muscle fatigue, which appears after a long time cycling or strenuous activities.
This sensation leads to a decrease in calcium supply to muscles, creating the “burn in your thighs” feeling.
Although this feeling is uncomfortable, it will naturally disappear after a few days of rest. You can also build muscular endurance for your quads and legs by cycling more regularly, even just a few miles per day. Not only does it enhance your endurance, but it also lengthens the time for your muscle to get fatigued.
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How to Stop Leg Burn When Cycling?
Why do your thighs burn when cycling? Now you get the answer. But how to stop the pain?
Although this activity brings back many health benefits, it also comes with deep pain or burning during your workout and beyond. These are 5 steps that will come to save your day!
Step 1
Spend at least 10 minutes doing warm-up exercises that progressively raise your heart rate. After that, start cycling at a moderate pace.
Step 2
Gradually increase your speed throughout the first five to ten minutes of your bike. This will help your muscles to avoid instant strenuous pressure.
Step 3
Ride quicker for 30 seconds, then slow down to a moderate pace for 30 seconds, up to one minute. Repeat this cycle every 5 minutes. Remember to keep a fast but manageable pace in between.
Step 4
Change your biking route. If you are riding at a rapid pace on a flat route that hurts your legs, try an alternative route that requires less effort. However, this new route should be challenging enough for you to ride, don’t choose the one that is too easy to conquer.
Step 5
Stop cycling and take a rest. The easiest way to clear the pain is to take a rest. This will help your muscles have more time to relax and regain power. You can also drink some water to revive your whole body so that you can get ready quickly for the next miles.
Where Should You Feel The Burn When Cycling?
Ever wondered: “Where should you feel the burn when cycling?’’. According to scientists, riders have to deal with the burn from their legs and lungs on a regular basis. These burnings are connected to tired muscles, resulting in decreasing calcium in your muscles.
Specifically, when your muscles come to the tired point, they begin to release calcium, lowering contractions and triggering an enzyme that kills muscle fibers.
How Do You Prevent Lactic Acid Build Up When Cycling?
The more lactic acid builds up, the more pain you endure during your workout. So, how do you prevent lactic acid build up when cycling? If you still have no idea about preventing it, don’t worry, because I will give you some of the best tips to get the job done.
Stay Hydrated
Always remember to drink enough water, not only during your workout but also before and after it. Proper hydration will help your body perform at its best status, as well as slow down the lactic acid buildup process.
Rest
While biking regularly can improve your endurance, taking enough rest between workouts will give your muscles enough time to recover. It also allows your body to get rid of any excess lactic acid.
Control Your Breath
According to a study in 1994, a cyclist who practices breathing exercises produced a higher performance without rising lactic acid levels. This example has highlighted the importance of knowing how to control your breath to have a better result while biking.
So, what is the breathing technique here? Simply inhale gradually through your nose and exhale out through your mouth. You can also keep your breath for a bit longer after each time you inhale, up to your comfort. Simple, isn’t it?
Warm Up And Stretch
Some light stretches and warm-ups before each workout will substantially benefit your muscles. They can help develop flexibility, improve circulation, and lessen tension.
Pre-workout stretches also increase the amount of oxygen delivered to your muscles, which helps to reduce lactic acid generation and eliminate any lactic acid buildup.
How Long Does It Take For Legs To Get Used To Cycling?
The answer to the question “How long does it take for legs to get used to cycling?’’ varies significantly, depending on your workout habits. If you are a hard-working cyclist, after about 1 month, your legs can get used to it, and cycling becomes easier.
In contrast, this time will be longer (up to 3 months) for those who do not cycle regularly.
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Conclusion
I hope you find my article on how to stop leg burn when cycling useful. The solutions are on; the only thing to do right now is to bring them to practice. Grab your bike now and get ready for the next route. Surely, you will have a good time with these new methods.
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Jame K. Thomas
Hey guys, I am an avid cyclist who have raced competitively in the amateur ranks until my mid 30s. I love cycling because it offers both physical and mental challenges, as well as the sense of freedom that comes with riding outdoors. I have devoted myself to the communities and shared all that I know about this supper-duper lovely cycling. Hope that my experience in this blog could give you help.
