My calves are the weak link!!

[COBRY]

I started riding road bikes seriously in February, 2003. I am happy with my progress. All of my major muscle groups seem to have normal soreness, but my calves don't seem to evolve at the same rate as my quads, hamstrings, gluts, or even abdominals or back muscles. I've tried having the bike fit by numerous shops, carbon shoes, changed the placement of my cleats on the shoes, all different seat heights and positions, adjusting orthotics, all sorts of diet changes and every stretch and strengthening exercise known to man.
The bottom line is that they don't seem to respond to strengthening without being very sore----very sore!!!! The only thing I can come up with is that it may just take a few years for them to catch up because of decades of downhill skiing, and motocross bikes, in which with a rigid boot, my calves may not been utilized as much as other muscle groups. Does any of this sound like I may be on the right track? Any suggestions would be great!!

[Bockman]

calves are tough, tough muscles. Usually they are mostly comprised of slow twitch fibers (think, 'dark meat') and are tough to exercise to exhaustion. Stretching them and perhaps doing some one legged drills will certainly help.

[Machka]

Try walking about 5 kms a day, through at least ankle-deep snow, with heavy boots.

I did that one winter and I had calves of steel!

[Baggsy]

Do sets of 'Toe-ups' with extra weight in each hand. Graduate to doing them on a step...find some plyometrics that center on them, and have a ball!

[DannoXYZ]

Calves are actually the strongest muscles in the body for their size and weight. Be sure your pedaling motion doesn't have the calves fully tightened up all the way around.

[BikingCT]

I have the same issues with my calves. Other muscles "get fit quick" but my calves always lag behind. My wife mocks my chicken legs. No matter what I do, my calves don't get any bigger, but they have gotten stronger and gained more endurance. Note, I'm also 6'3" 250 lb, so my calves were naturally strong to begin with from carrying around this frame.

This winter, I specifically focused on three things to improve my calves:

1. Calf exercises. As another poster described, specific calf strengthening exercises helped a lot. As part of my normal weight training regimen I used to ignore my calfs. Now I do various exercises included some of those described (which are easy to do at home) as well as using the calf-specific equipment in the gym (if you have access to/go to a gym).

2. Stretching exercises. I'm not talking about stretching before or after a ride (though that certainly makes sense). I have included various stretching exercises as part of my normal routine. I have "naturally tight" hamstrings and my original goal was to gain some flexibility there. Well, all of the regular tretching has aided my calves as well.

3. Changing my pedalling style. This probably had the biggest impact. When I really started to pay attention to my pedal stroke, I realized I was pedalling toe down all the way through the rotation. I've now gotten better at "flattening" my foot in the upstroke, which has significantly helped my calf endurance.

These three things have really helped and I have not had nearly the tired calves I used to have. I'm not saying these solutions are what will necessarily work for you (especially #3). However, it may give you some ideas.

Good luck!

[COBRY]

Thanks for all of the input. You all brought up some interesting things for me to look into. Today, when I went on my Sunday climb, I did notice that I seem to be doing sort of an isometric deal with my calves when I was applying a lot of pressure to the pedals. So, in light of that, say for instance, when I am standing while climbing a very steep section, how much range of motion should my calves see? I have also noticed that maybe I need to somehow stretch my toes at the same time I am stretching my calves. I have built this wedge to stretch my calves on while I am standing. But, it seems like maybe the bottom of my feet may be tied into my calves somehow(????) and I am not getting those muscles stretched. I am 6'4", 195 lbs., and have fairly tight hamstrings that I have to work at keeping loose all of the time. So, maybe those are tying into my calves somehow. I'll try to see if I can get someone to watch me pedal, or go to a shop and try to ride their trainer and see if they can evaluate my form in a climbing type situation.
Thanks for all of the help!! Bry

[cod3man]

Calves are actually the strongest muscles in the body for their size and weight. Be sure your pedaling motion doesn't have the calves fully tightened up all the way around.

I always thought it was the tongue.

I would try to train it outside of cycling- seeming as that is what you have done and it hasn't worked, right? Maybe try basketball, weight lifting, chasing sunsets on a beach etc....

[Baggsy]

I thought about this over the weekend, and remembered what we did in college to get the calves going strong in early season track...jump-rope! Get to where you can do 20 minute stretches at high cadence and you shouldn't have to worry about your calves for a long time...alot of other advantages too...

[bonutz]

I'm not too experienced with working out, but I went trail running this past weekend and there were these stairs, about a foot apart in sets of fours with two or more feet inbetween each set, and there were 5-7 sets, if that makes any sense at all. we ran up and down 10 times and my calves have never felt so sore/stiff. I can only surmise that means theyre getting stronger. I guess try running up hills or stairs, it just might work.

[yak]

Calves are actually the strongest muscles in the body for their size and weight. Be sure your pedaling motion doesn't have the calves fully tightened up all the way around.

Nope. It's your tongue. But it doesn't help you go faster.:p