Have you ever hit the road only to find your legs feeling like weights? You’re pedaling furiously, but you’re cycling with no power in your legs, and it’s frustrating, right?
Today we’re diving into why your legs might be throwing a power outage tantrum—that’s cycling with no power in your legs.
I’ve been there too, and it’s why I’m sharing what I’ve learned so far and dishing out some tips to help you kickstart your power and keep it going so you can wave goodbye to sluggish cycling days for good.
Let’s get started.
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REASONS WHY YOU’RE CYCLING WITH NO POWER IN YOUR LEGS
You might be on the edge of overtraining
If you’re giving it all on your bike but still cycling with no power in your legs, chances are you’re dishing out more miles than your recovery can handle.
(Stay tuned, I’ve got some solutions coming up!)
Recovery might sound like a snooze-fest, but it’s the secret sauce of training. Those easy-paced rides, those days off aren’t just a luxury—they give your body a break so you can rock your next bike ride.
Skip out on those crucial moments of chill, and your legs are going to protest and scream for some well-deserved downtime.
Not only will you have heavy legs from cycling, but a few other cycling overtraining red flags could also pop up too:
- Your sleep quality and regular sleep pattern might take a hit
- The sniffles may visit more often.
- The progress graph you’re tracking? That might drop.
- Your patience level is as thin as a racing tire.
Legs not recovering from cycling? Overtraining might be the sneaky culprit.
You might be stressed
Stress sneaks up on you, sapping your power and leaving you wondering why you have heavy legs.
We’ve all felt that feeling before—you’re exhausted, and your energy has taken a vacation—that’s also what happens when your brain feels worn out from doing challenging mental tasks for a while. And it doesn’t only mess with your brain but also how you ride your bike.
Let’s unveil the science behind this uninvited guest and learn how to tackle it head-on.1
Sixteen people hopped on their bikes after doing brain challenges or watching neutral documentaries. And guess what happened?
Those who finished the brain challenges found themselves tiring out on their bikes faster than documentary watchers. And it wasn’t because their bodies were tired but because their brains were feeling drained from those challenging mental tasks. And as a result of their mental fatigue, their bike power took a noticeable dip too.
You may have real-life stress that can sneak into your bike rides—from deadlines to meet or a tough time with a close friend.
Stress isn’t just a cloudy idea, it’s real and can make you feel physically drained on your bike ride, even if you’re not.
GOT LEG MUSCLE FATIGUE FROM CYCLING AND NO POWER? HERE’S WHAT TO DO
Got tired, heavy legs from cycling? Try a cycling recovery ride
These are your chill, laid-back bike rides that last around 30 to 40 minutes. These cycling recovery rides are your secret weapon for kicking lactic acid to the curb and boosting blood flow to your hardworking muscles.
So the next time you’re tempted to push yourself to the limit, remember that a recovery ride helps you hit the reset button for your muscles and prepare them for your next cycling adventure.
When should you do a cycling recovery ride? Try one when you feel like you want to keep moving without taxing your body too much.
But if you don’t feel like riding your bike, maybe you’re feeling under the weather, or you need a mental escape from cycling, then it’s time to embrace a cycling rest day.
Still feeling cycling fatigue? Take a total rest day
When you’re tackling those miles on your bike, your muscles are putting in some serious work but also developing tiny tears. This sounds alarming, but it’s all part of the process.
A rest day is a chance for your muscles to heal those microtears and return even more robust. You’ll press that pause button, put your feet up, let your body work its restoration magic, shake off that cycling fatigue, and then come back with a bang.
So the next time you’re feeling the weight in those legs and your energy’s taking a dip, remember – a rest day isn’t a sign of defeat. It’s your body’s way of saying, “I’m in this for the long run, so let’s take a breather and come back even better.”
Legs not recovering from cycling? Take a rest week for more recovery time
If you’re following a structured cycling training plan, rest weeks aren’t just an option—they’re a must.
Grab your calendar and circle those dates on your calendar every three to four weeks: it’s your designated rest week to give yourself a breather from the training grind. During this low-key week, go for gentle cycling recovery rides and complete rest days.
And the best part of the rest week? It’s all in your hands. Feel like lounging around? Go for it. Your week, your rules.
Let’s talk about the carbs and protein that turn around your heavy legs after cycling
If you’re putting in over 8 hours a week, it’s time to make friends with carbs. We’re talking more than 1.2 g/kg/h of carbs after each ride and a steady dose of 8–12 g/kg/day in your daily eats. These carbs are like your new best friend, recharging your muscles and prepping you for your next bike adventure.
If your total bike riding falls under 8 hours a week, you’ll balance protein and carbs to rescue your muscles from damage and kickstart your recovery. Let’s break it down: You’ll aim for about 0.2–0.5 g/kg/h of protein and keep those carbs below 1.2 g/kg/h to keep your wheels turning. 2
Are you cycling with no power in your legs? Tips you need to know
Have you ever hit the road only to find your legs feeling like weights? You’re pedaling furiously, but you’re cycling with no power in your legs, and it’s frustrating, right? Today we’re diving into why your legs might be throwing a power outage tantrum—that’s cycling with no power in your legs. I’ve been there too,…
Today we’ve unraveled the reasons behind why you’re cycling with no power in your legs.
But this isn’t the end of the journey—it’s just the beginning because I’ve got more cycling recovery tips to share.
Ready to take the next step? Grab this email freebie that will walk you through a comprehensive cycling recovery routine. From the moment you hop off your bike, to those crucial hours post-ride, you’ll have a blueprint for optimizing your post-bike ride recovery.
Sources
Biochemical and Immunologial Markers of Over-Training
Mental Fatigue Impairs Physical Performance in Humans
Active vs. Passive Recovery and Exercise Performance: Which Strategy Is Best?
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A group of 16 cyclists were split into two groups. One group did a difficult task for 90 minutes and the other watched a 90-minute documentary.
Then, both groups performed a high-intensity cycling exercise.
Researchers found that those who completed the tough task didn’t ride as long and felt the exercise was harder than those who watched a documentary. ↩
- International society of sports nutrition position stand: nutrient timing ↩