Racer X Virtual Trainer

Hi All,
Hope you are well and things are good for you

Ok, just a quick question :- "Recently I have been finding that for about two days after I do my cardio training that my legs seem stiff and feel tired but by the third day they just about fine, I think this is due to Latic acid build up.
After I train I do 10mins warm down on at static bike with basically no resistance and then 10mins of stretching."

"So should I just do more time on the bike for my warm down or is there something else I can do to flush the latic acid out?"

Or is it something completely different?

I have upped my cardio workout a little , I have added a minute to my row so it could just be my legs getting used to it.

Many Thanks,

It's not lactic acid build up and forget the notion of "flushing out the lactic acid". It doesn't quit work like that.

Give me some more details about your training in general. How much volume are you putting in (ie how long are your workouts)? Are you doing strength training and cardio? How often do you ride? How many days are you allowing for recovery? What form of cardio are you using? How much sleep are you getting each night? What is your morning heart rate (if you don;t know, start tracking it each morning)?

_________________
Tim Crytser
Your Virtual Trainer
www.racerxVT.com

Hi Tim,
Thanks for coming abck to me so fast on this I really appreciate it

Ok, I'm just going to answer your questions in list form I hope you don't think that lazy of me.


How much volume are you putting in (ie how long are your workouts)?

Cardio workout is about 46mins that I'm actually training for so that's discounting warm up and warm down.

Weights workout is about 1 hour minus warm up and warm down

Are you doing strength training and cardio? YES

How often do you ride? Most weeks I ride once per week but sometimes twice if testing, either practice on saturday or race sunday

How many days are you allowing for recovery? I have wednesday and saturday off

What form of cardio are you using? I run and use my rower

How much sleep are you getting each night? 8hrs sometimes 8.5hrs

What is your morning heart rate? 47 bpm

Many Thanks

Do you notice that your legs feel tired and sore only after running or does it happen with the rower as well?

_________________
Tim Crytser
Your Virtual Trainer
www.racerxVT.com

Hi Tim,
Well I actually Run and Row on the same day I do a 24min Run followed closely by a 22min Row.
I think what it might have been was at the time I upped my row I upped the reps and weights on a couple of my weight exercises trying to get alittle more endurance and I think It just might have been abit much for my body to adapt to so I have reverted back to my old weight workout but kept the longer Row and it doesn't seem as bad and I feel I have more energy aswell so going to stick with it for a week or so and hopefully things will be ok

Unless you think it might be something else that is causing the issue?

Thanks

Well, I would definitely say it is related to the increased weight training. I would stick with the increased weight for 4 to 6 weeks and see if the soreness goes away. I'll bet it does. You may also experiment with eliminating the run. Running is very high impact and almost always results in leg soreness. At least it does for me. Although if you are a seasoned runner you really should not have soreness as a result of running. But if you only run once or twice a week, I could see where soreness from running could be an issue.

_________________
Tim Crytser
Your Virtual Trainer
www.racerxVT.com