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Last question. What causes delayed-onset muscle soreness(18 posts)

Last question. What causes delayed-onset muscle sorenessKristin
Oct 22, 2003 9:29 AM
And why don't I get it anymore after riding. I did a VERY strenuous right this weekend. Though I rested a lot during the ride, I rode through sections where my quads were on fire for more than 10 minutes. But I had absolutely no next day stiffness. What's up with that?
microscopic tearing of muscle fibres. nmSteve_0
Oct 22, 2003 9:33 AM
nobody really knowsColnagoFE
Oct 22, 2003 9:41 AM
microscopic muscle tears are only one theory. it tends to lessen as your body get accustomed to a particular exercise though.
decent layman's article hereColnagoFE
Oct 22, 2003 9:47 AM
Thanks for the articleKristin
Oct 22, 2003 10:05 AM
It explains that they have prooven no link between LA and DOMS. I was kinda thinking they were connected, which is why I had expected to be sore the next day. I also don't "feel the burn" as much on the bike as I used to. I push myself hard still, but I guess my legs are a lot stronger than they used to be.
You may think this is strange..butgtscottie
Oct 22, 2003 11:43 AM
If you have been riding as much as you say you have been then I would assume that you are getting in better shape. Hence the lack of pain. As you get stronger it will take more effort to get the burn. Strange I know but true.
Oct 22, 2003 9:53 AM
If you get waves of soreness and then none and then another wave, check it out.

Oh you mean for biking. I have no idea, but I'm sore.
Could be just over the lactic acid threshold.bimini
Oct 22, 2003 10:09 AM
The burn for 10 minutes is probably due to lactic acid build up. You were probable at a level of exersion just over the lactic acid buildup treshold and just under a level that results in microscopic mussle damage (and the subsequent rebuilding and strengthening of these muscle fibers).

This is a good zone to train in for long term endurance such as Time Trialing. If you took a Heart Rate at these points, make a note of it. You would like to keep your heart rate just under this for 40K timetrials. Maximum energy output but just under lactic threshold. Possibly at or just over this rate for shorter term Timetrials.

Harder, shorter term efforts are what result in the microscopic muscle damage, delayed-onset soreness and strengthening.

Your legs have probably built up strength to operate in this range without damage but your metabolisim is not quite able to get rid of the lactic acid fast enough. Training in this zone can cause your body to adapt and process the lactic acid more efficiently.

No expert, just some stuff I remember reading in a couple of books.
Dunno, but every time I feel it, my muscles grow ...Humma Hah
Oct 22, 2003 10:23 AM
That soreness that sets in the second day after a big workout, for me at least, is a great indicator that my muscles are growing.

Smile when you feel that dull ache.
I second Humma Hah. Sore is good!boyd2
Oct 22, 2003 11:41 AM
About 6 years ago I had a back problem kept me down for 1.5 years. I could only exercise lightly and really missed going hard. All that I could do pain free was swim. Well I had surgery and it was perfectly sucessful. After a few months I was doing some pretty hard workouts. After one hard workout I became sore and I realized that I had not been in that condition for years. I was down right giggly! Since then I smile every time I get sore and remember that year and a half is in my past and I am getting stronger every day.

I know that doesn't answer your question, but anytime someone tells me they are sore that is what I think about.
You hit the nail right on the head!theBreeze
Oct 22, 2003 11:42 AM
The muscle damage that is probably the significant contributor to DOMS stimlates muscle repair and thus muscle growth IF THERE IS REPEATED STIMULI. In other words, continue to excercise regularly if you want a cumulative training response.

This is why you hear trainers say you can't just exercise once or twice on the weekend and expect to see any significant fitness gains. Likewise, when you don't feel it anymore that generally means your body has adapted to the current training stimulus. If you do something new, it may come back. Which is why, even though I cycle all year 'round, when I start running in the winter my quads kill me for a few days.

The theory of microscopic muscle tears being primarily responsible for DOMS is backed up by an increasing amount of research. DOMS has been found to be associated with abnormalities in muscle fiber substructure and mitochondrial swelling.
you don't need DOMS to progressColnagoFE
Oct 22, 2003 1:08 PM
If you are constantly getting DOMS each workout you are probably overtraining. DOMS is not a reliable indicator that you have worked hard enough.
Didn't mean for every workout. Only w/significant new challenges.(nm)theBreeze
Oct 22, 2003 2:23 PM
Heck if I know, but....4bykn
Oct 22, 2003 12:48 PM
I was sore as hell on Monday. Any period of rest that day(15 minute break, 40 minute lunch) and I'd really hurt for a couple minutes 'til things got stretched out.
Yeah. I don't know why I don't get that anymoreKristin
Oct 22, 2003 1:12 PM
Other riders who've been riding longer and are in better shape then me still get it. But I don't. Its weird. I worked out really hard on Saturday. The only think I could think that would have been different is I took really long breaks. My longest continuous stretch in the saddle was 1hr:24min. And I rested at least 20 minutes at every stop.
Here is a test53T
Oct 22, 2003 2:03 PM
Do you run? If not, do 30 minutes hard on the treadmill. I bet you will have some DOMS the next day.
oh my aching hipsColnagoFE
Oct 22, 2003 2:40 PM
I have been trying to get some running (on treadmill) for cross-trainig purposes. Man is it hard on the body! And to think I used to run 10 miles a day on pavement. Oh to be young again.
riding hard nmDougSloan
Oct 22, 2003 2:52 PM