[Closed] Can a low intensity turbo spin help with DOMS/thigh pains?

Not sure what the science on this is, but I've had some success with a short easy spin after long days in the mountains. Legs still feel tired but i *think* they're less sore afterwards.

I've found anything longer than 30-40 mins to be counter productive.

This works for me. Nice easy spin for a half hour or so definitely helps.

In my experience it's beneficial yes, I also have good success with using a foam roller to get my legs back to feeling something like.

As above, 20 or 30 mins of light work with little or no load (i'm thinking less than 120w) certainly helps me.

30 mins at no more than 55% of ftp is good. Set up a quick workout block in Zwift with erg mode and you don’t have to do any thinking just pedal away and the computer sorts the watts for you (if I was competing with you I would say 100% of ftp for one hour)

Yes a steady low stress spin should help disperse the lactic acid and keeps the joint moving/lubricated to stop you feeling stiff

(if I was competing with you I would say 100% of ftp for one hour)

LOLZ!!!!

OK.. 35 min at 120w..

Do i need to make the workout before hand, or just click ERG and 'go', then dial it down to 120??

DrP

EDIT -just looked..seems I'll make a quick workout when on training screen...

I think there is a 45 min riders choice workout you can select and then use the arrows to adjust the intensity.

A turbo session of really light load stimulates the immune response and will aid with recovery. But that really means barely any effort at all. I.e. raise the heart rate a little above resting. If you even get to an aerobic effort, you've probably gone too far. It's really something to get the circulation going and no more. And just cos it's easy, that doesn't mean to say go for longer; you can induce more fatigue if you go too long regardless of it being easy.

sounds like what you're missing recently is sprint intervals

I never used to warm down on rides. Now im getting older i cant get away without doing it and force myself to spin at <100w for the last 10 minutes. I find this helps more than a spin the next day.

make sure you warm down and compression tights after exercise eased my doms. Always make sure to drink loads after too.

My understanding is that provided your form is OK, exercising through DOMS won't do any harm.

It's only ever running that knackers my thighs. I think it's the bouncing up and down... might look to get some thigh compression tight things...
Yeah..sexy....

DrP

DOMS is from eccentric loading of muscles i.e. forcing them to extend against the contraction force. This happens when running, because you're using your muscle to oppose the downward motion of your body. I get it from running if I haven't run for a while.

However by far the worst I ever had it was cycling at the track when I used a lot of reverse power to slow down quickly after laps. I was in agony for days. Don't do this, there's a reason people take ages coasting to a stop 🙂

Massage definitely helps with DOMS, foam roller is good too. I just need to follow my own advice...
*waddles off like John Wayne*

When I first started lifting weights in the gym I got DOMS or if I’d had a week or two off due to holiday or illness the first session back I’d get DOMS pretty bad.

My trainer advised exercising with DOMS is fine and I did it a few times and actually felt better afterwards. Just don’t go to your absolute max and it never did me any harm. The trainer did take time to check my pain was DOMS and not an actual injury.

Regular stretching, foam roller and light movements to keeping the blood flowing and muscles loose all helped too.

When I was running ultras a few years back, I found that changing into skins recovery compression tights afterwards and keeping them on overnight (which feels weird!) helped with immediate soreness. A gentle 30 min turbo spin a couple of days later normally cleared any lingering DOMS