“Why Am I Sore After a Workout?”
That Post-Workout Ache: What’s Really Happening
November 14, 2025
Written by Sally Larrington-Brown
You finished an incredible ride, crushed your core set, or changed your body angle to make your RX session tougher and the next day, your body lets you know it. You wake up stiff, sore, maybe even laughing (because it hurts to move).
That soreness has a name: Delayed Onset Muscle Soreness (DOMS). It’s the feeling of your muscles adapting to the new challenges you gave them.
When you exercise especially when trying something new or increasing intensity, your muscles experience tiny microtears. Don’t worry, it’s not damage; it’s growth. As your body repairs those *fibrers, it builds them back stronger and more resilient.
* Your muscles are made of thousands of small fibres woven together. These fibres stretching and pressing together is what moves your organs or body. Your muscles weave together like a quilt that covers your body. They run in all directions and work together to move you.
The Science of Soreness (Simplified)
Eccentric movements (like lowering into a squat or slowing your pedal stroke) stretch muscles under tension.
This controlled stress triggers inflammation, a normal part of healing.
As your body sends nutrients and oxygen to repair those areas, you feel soreness, a sign your body’s adapting to get better.
It’s your body’s way of saying: “Hey, we’re making progress!”
How Long Does It Last?
Soreness usually peaks between 24 to 72 hours after exercise. If it lasts longer or feels sharp and localized, it may be an injury not DOMS.
Good soreness: dull, even, easing with movement.
Bad soreness: stabbing, swollen, or lasting over five days, time to rest or seek help.
How to Soothe Soreness and Recover Like a Pro
You can’t always avoid DOMS, but you can recover smarter.
Keep Moving: Active recovery (like a light ride or yoga flow) boosts circulation and helps flush waste from muscles.
Hydrate and Refuel: Muscles need water and nutrients to rebuild. Focus on protein, electrolytes, and colourful foods.
Stretch and Roll: Post workout stretching and foam rolling loosen tension and improve flexibility.
Rest and Sleep: Recovery isn’t lazy, it’s essential. Your body repairs best during deep sleep.
Stay Consistent: The more regularly you train, the less severe soreness becomes over time. Your body adapts!
Mindset Shift: Soreness = Strength in Progress
Instead of dreading soreness, reframe it. That post class ache is proof of commitment, effort, and growth. It’s your reminder that you’re stronger, more capable, and moving closer to your goals every time you show up.
So, next time your legs, arms or upper body are screaming after a fun Ride or RideRX session, smile because your body is saying “thank you for making me better.”
Keep Showing Up, Keep Moving Forward
At Cyclebeat we celebrate every drop of sweat and every sore muscle because they’re the signs of transformation
