Question

Tired legs.
As an ex-racing cyclist, I have been unable to maintain a reasonable degree of fitness due to work and being a little overweight. However, I have noticed that during the last two years, my legs seem to get tired as soon as extend myself, in particular while climbing. Lactic acid takes its toll, and takes me up to 10 miles to reduce. While my weight is around 14 stone, it is only centred in one spot, the rest of me is OK. I have had massage to see if this improves, but it does not. I endeavour to get out most weeks and turbo if the weather is bad. My heart rate is normal, I sleep well, but the leg tiredness is worrying. Any suggestions?

Geoff Boore, West Sussex

Answer
Hi Geoff,

Certainly sounds like you are experiencing a common problem as your legs have become less efficient at coping with lactate build up. Very simply you are exceeding your aerobic or lactate capacity. Your muscles are becoming oxygen deficient and accumulating lactate acid, which you are unable to recycle. This leads to the familiar burning in the legs and severe fatigue.

Firstly I would examine your nutrition whilst riding. I won’t go into this but flicking through old CW issues will point you in the right direction for what you need to be eating and drinking. If this area is satisfactory start working on climb efforts to increase your lactate threshold.

Here’s and example; Find a road with a long, steady climb. Concentrate on continuous riding without stopping for the full interval. You should be aiming to ride with your heart rate between 80 and 85% of your HR max, with a fairly high cadence of over 75 if possible. Increase the time of intervals from 5 minutes up to 15/20 minutes, initially with 10 minute rests between. Each time you perform these increase the interval time and the number of efforts. It shouldn’t take long before you start noticing improvements. It will likely take more commitment that one ride a week however, providing there is sufficient recovery time between.