I’m gonna tell you how to fix this & it’s SOOO simple. A wiley old endurance biker taught me this trick.
Notice when you start to get those aches? 1:45. How long does it take to deplete liver/muscle glycogen? About 90 minutes.
One thing about muscular glycogen is that it is associated with a lot of water. If you deplete you loose water. You’re losing water from tissues that house the glycogen. So imagine your muscle like a gel pad…when it’s got all that glycogen & associated water in it everything is firm and supportive. As glycogen depletes and water comes out it turns into a flaccid bag that doesn’t support as well. And you start to get achey.
So, simple solution. For longer rides set a 20 minute timer and take down 22 grams of fast acting carbs on that timer. Hydrate accordingly. Your aches will be much improved.
Another trick that Allen Lim taught me: before a ride mix two tablespoons of dextrose and 1/3 tsp of salt in a liter of water. Drink it before you start the ride. (gotta luv a guy who will tell you ‘don’t buy my product. here’s how to do it yourself for much cheaper’) You’re sure to start off hydrated and it’s like having an extra 32oz water bottle on your bike. The downside is you’ll have to take a nature break but since you’re indoors anyhow…