Why Your Legs Feel Like Concrete on the Bike (And How to Fix It)
Newsletter (#132)
Ever been halfway through a ride and your legs just… quit on you?
It’s not always about pushing harder.
More often, it’s about what you’re doing off the bike.
While coaching cyclists over 40, here’s what I’ve seen: heavy legs usually aren’t a sign of weakness—they’re a signal. Your body’s trying to tell you something.
Here are 10 common reasons your legs feel like bricks—and how to fix them fast 👇
1. You’re not resting enough.
Cycling every day without proper recovery? That’s a one-way ticket to fatigue city.
Fix it: Take 1–2 full rest days a week. Active recovery is fine (think: walk, stretch, chill spin), but skip the “no days off” mentality. Recovery is when you actually get stronger.
2. You’re going too hard, too often.
Intervals are great. But if every ride leaves you gasping, you're overdoing it.
Fix it: Follow the 80/20 rule—80% of your training should be easy, conversational pace. That 20% hard effort? Save it for structured interval days.
3. You’re underfuelled on carbs.
Riding fasted or low-carb? No wonder your legs are sluggish.
Fix it: Eat balanced meals (especially the night before a big ride), refuel post-ride with carbs + protein, and during longer rides, aim for 60–90g of carbs per hour. Think: bananas, gels, dates, or a proper sports drink.
4. You’re not getting enough protein.
Protein isn’t just for gym bros. Your legs need it to rebuild.
Fix it: Aim for 1.5–2g of protein per kg of bodyweight per day. Spread it across your meals—don’t dump it all into a single shake.
5. You’re skipping strength work.
No gym = no go. Weak glutes = overworked quads = heavy legs.
Fix it: Add 1–2 strength sessions per week. Focus on compound movements like squats, lunges, and Romanian deadlifts. Bonus: It’ll make you climb like a goat 🐐
6. You’re timing your strength workouts wrong.
Doing heavy squats the night before a long ride? Yeah, your legs will hate you.
Fix it: Lift on easy ride days or your rest days. Keep the hard rides and heavy gym days apart when possible.
7. Your technique is costing you energy.
Mashing pedals, rocking your upper body, or gripping the bars too tight? That’s wasted energy.
Fix it: Focus on a smooth pedal stroke and relaxed upper body. Sometimes, it’s not power you lack—it’s efficiency.
8. You’re not hydrating properly.
Most cyclists underdrink. If you wait until you’re thirsty, it’s too late.
Fix it: Hydrate consistently throughout the day. On the bike, sip early and often. Especially on hot days or longer rides.
9. You’re low on electrolytes.
Cramping or fatigue? It’s not just water you’re losing—electrolytes matter too.
Fix it: Add sodium, potassium, and magnesium into your hydration strategy. A quality sports drink or adding sea salt to meals can help. So will leafy greens and bananas.
10. You’re sleeping like crap.
No sleep, no recovery. And your legs know it.
Fix it: Prioritize 7–9 hours per night. Create a wind-down routine: no screens an hour before bed, keep your room dark and cool, and go to bed at the same time each night. Simple, not easy.
Wrap-Up:
Heavy legs aren’t always a training problem—they’re often a recovery problem.
Tweak a few of these habits and you’ll start feeling fresher, riding stronger, and actually enjoying your time in the saddle again.
Your next ride shouldn’t feel like a slog.
It should feel like you’ve got another gear to give.
Whenever you're ready, here are the ways I can help you:
- The Cycle Lean Blueprint: This comprehensive, all-in-one product is everything you need to shed kgs and ride faster.
- The Cycle Lean Collective: Get ready to transform your fitness journey with our new and improved monthly membership program.
- Personalised One-on-One Coaching: Get the results you are aiming for with our one-to-one service. Explore our tailored coaching options designed to help you reach your goals fast.