Training & Nutrition - advice and opinions please

Hello all. A bit of a dilema I'm in, and I'll try to give as much information I can:

I'm 41 years old and I ride nothing but the road. My riding consists of only three days a week because of my busy work schedule. In those three days I try to get a hill day in, a quicker tempo ride in, and a medium intensity day in. I work third shift (midnight shift) and get my sleep right after my work shift which lets me sleep in the morning. I get 7 to 8 hours of sleep every morning and then get my rides in shortly after breakfast around 4 or 5 p.m. I then stay awake until after work again. My problem is that I have a pesky "Bilateral Hamstring Tendonitis" that seems to keep rearing its ugly head. I had this before toward the end of last years riding season and seemed to go away with very, very light riding on the trainer of the winter months, which I'm sure gave me a great base. Now that I'm back on the road I can feel the "twinge" again, not when I'm riding, but usually that night and/or the next day. I really don't feel that I'm over training but it still comes none the less. I have substituted my hill days with an easier medium intensity day to see it that helps but it still arises. I have also reduced my bike to an easy single gear (42 x 18) to keep myself from working too hard. I'm always sure that I get a proper diet and always refuel after my rides. I also be sure to get my stretches in (as shown by the PT I had last season to aid with the tendonitis). Could it be that after my rides I go directly to work instead of sleeping first? My job is a physical one which involves me to be on my feet constantly with much climbing and squatting. It is becoming very frustrating and any help or advice is greatly appreciated.

bump, please.

I don't know floyd, I had a slight case of tight hammies earlier on this year but it got better over time, and uh, rest. That's all I can offer. I think the running forums are a better place to ask about this kinda thing.

Thanks.

Do you do any hamstring specific weight work with the PT?

Do you do any hamstring specific weight work with the PT?

Yeah, he had me do some reverse leg lifts with an elastic band for resistance. It helped. During the next winter's weight training I'm going to focus more on my hamstrings. I think alot of riders don't realize how much the hamstrings work when cycling and how much tightness builds up there. When I started my PT I could only bend over (with knees straight) and reach to just below my knees. At least now I can bend over and touch the floor.

Try a longer warm-up with some stretching. Then stretch after the ride. Also lowering and pulling back the seat will stress the hamstrings less. Although that will put more load on the quads and knees.

gotta totally agree with Danno here. Strengthening goes hand in hand with stretching, and so many forget or never consider how important it is for muscle and associated connective tissue to remain supple to work the best. A regular stretching program would be good for anyone, certainly in your case.
Just happened to suggest that in another post here regarding 'core' conditioning.
here's the gist of it:
Back in 2000 I bought "Complete Stretching" - Maxine Tobias & John Patrick Sullivan - ISBN 0-679-73831-2.
A total killer book with regards to comprehensive stretching routines. Based off Yoga, I gotta say its the one thing that really help speed my recovery after a v-serious mishap about 2.5 yrs ago.
I still struggle with trying to achieve the flexibility and strength they exhibit in their book - but I'm slowly coming back. Not as religious as I should be, but I do try to do a routine, I've established from that book, 4-5x a week.
British Publisher and not sure if its still in print, but an AB FAB reference if you can get your hands on it. 5 thumbs up
- - -
give stretching a try, works especially well for hamstring issues, which can sometimes also bug me. Combine with hip/groin flexibility stretches since that area is all totally tied together. Do as much as you can. The book above is hard-core stretching and may be more than most wish to try, But modified stretches, as they note, are a great start.
hope it works out for you

Thanks everyone.

Just a wild thought, but the shoes you wear for work might make a difference as well since you are on your feet the whole time. It definitely affects feet, legs and back if shoes are not supportive. Also, you should have more than one pair of work shoes so they can be rotated and not worn on consecutive days. Hope you are better soon.

And try some good insoles in your work shoes. Good luck!

I'll try a secondary pair of shoes and/or perhaps some insoles. Thanks for the advice.