Stopping Leg Burn When Cycling

Cycling can be as vigorous an activity as the rider wants it to be - cycling can be gentle, or it can be incredibly difficult. Almost everybody who cycles though will be familiar with the leg burn associated with cycling and pushing hard. Those pushing themselves hard on the bike will quickly realise that they need a decent level of fitness and endurance, to get the most of out of each ride. Leg pain during cycling, also known as leg burn - can be incredibly frustrating, and we discuss cycling pain and leg burn in greater detail in this post.

Leg Pain When Cycling Causes

There are an almost unlimited number of causes of leg pain, with old and new injuries potentially causing problems. In this post, we look only at muscle fatigue as a cause of leg pain. The upper body during cycling is usually pretty OK when it comes to fatigue, with the repetitive and hard leg motion causing most fatigue. The stress placed on the legs when cycling, especially at pace or uphills, produces lactic acid. This lactic acid causes the legs start to hurt.

Typically a build up of lactic acid in the legs can be felt with pain in the back of the legs, most often the back of the thigh and the back of the calf. These pains are both experienced during the ride and often afterwards, where the pain can be classified as delayed onset muscle soreness.

Preventing Leg Pain

Cold & Stiff Muscles

There is no escape for the full range of leg muscles when cycling, if you are riding with stiff legs - the repetitive cycling motion will result in pain which can hinder performance. It may be noticed cycling, that your pedal stroke will begin to shift outwards, as the muscles continue being uncomfortable, this is your body’s way of avoiding cramp and stiffness.

Hydration & Nutrition

Hydration & Nutrition is one of the most overlooked causes of leg pain and cramp when cycling. Fuelling your legs using electrolytes is the best way of helping your muscles stay stronger for longer. When your leg muscles have no electrolytes to consume when exercising, the body produces lactic acid which then leads to cramps.

Overtraining

Overtraining is discussed a great deal, it’s true that your muscles can only work so hard - and when they are overworked without chance to recover, there are raised levels of lactic acid within the legs, which causes cramp and discomfort.

Cycling Leg Burn Prevention

Stetching

Leg Stretches are one of the most effective ways that you can prevent cramp. Stretching before & after excersise helps keep the muscles supple, and flexible. Prior to exercise, carry out dynamic stretches to get the legs warmed up for intense exercise, after the ride - carry out static stretches to flush as much lactic acid out of the muscles as possible.

Nutrition

One of the best ways to prevent cramp is to properly hydrate and fuel up before a ride, this allows your legs to use the right nutrients - preventing cramp, whilst also building your own personal confidence in your performance.

Workload

Don’t be tempted to do too much too soon, which can result in injury and severe muscle soreness. Instead slowly build up the tempo & intensity of your rides.