Training & Nutrition - Hamstring Help

I've searched the archives, read about the 3:2 ratio
(quads to hamstrings), and given I don't belong to
a gym what's the best way to go about getting
there?
The reason I'm asking, 2 nights ago adjusted saddle
position (moved foward about 1cm) and rode
trainer for 50 minutes at easy pace (70-80 rpm).
No Knee pain but I've got really sore Hamstring (just one).
Anybody got any ideas?

thanks in advance,
Marty

Help strengthening hammies?

stiff legged deadlifts! I know you said you don't belong to a gym - so maybe find something you can use that's heavy enough.

you hold (in my case) the barbell in front of you, arms down - and slowly bend over (careful to keep your back straight and bend only at the hips). as the weight lowers, you will feel pull on your hamstrings.

here's a pic for ya:

http://www.exrx.net/WeightExercises/Hamstrings/BBStrBackStrLegDeadlift.html

careful not to lock your knees out though - that guy in the pic is outta shape and not the best example - but at least it's animated and will give you an idea.

Good luck!

It could be a flexibility problem, not a strength problem. I am (by nature, I think) exetremely un-flexible. I started doing regular stretches and occasional yoga and, boy, my hamstrings, knees, calves, quads, back, abs... they are all better for it. Stretching sucks big-fat-harry-ones at first, but it is worth it once you become more flexible.

Peace,
Gavin

I ride. I fall down. I get up.
Meanwhile, I keep dancing.

I have read that hamstring problems can be caused by having a saddle that is set too high. How much knee extension do you have in your current saddle position?

You may have adjusted your saddle too much at one time,
( moving a saddle forward effectively reduces saddle height!!)

You may have moved it too far forward, see references to tibial tuberosity, set-back for-aft adjustment in earlier threads

You may have a leg length difference

If you don't stretch AFTER exercising, DO SO

Home Exercize: Get some surgical tubing, bunjee cords, old inner tubes etc., tie them to something, sit in a chair and do some leg curls.

Get some weights and a weight bench with a "leg bar", check out yard sales, thrift stores and newspaper ads to save money.
( I found an Olympic weight set at a yard sale a while back and just bought a weight bench at Wal-Mart of all places!, total spent -$150.00)

If you don't have a commercial gym nearby or can't afford one, check out you local State or Community College, you can may be able audit a P.E. class inexpensively. Very often the College is REQUIRED to offer facilities to the commmunity at no charge or for a nominal fee.

Ride Careful
Pat

when I tested tibial tuberosity, Plumb bob was about 1-2 cm off
spindle, not bad for a wild guess at position.
Leg extension seems neither excessive, nor too little (have slight
bend at knee when at 6:00 position, in a heel down
position I can straighten my leg completely).
What I did notice when I climbed back on (took 2 days off to allow
hams to stop hurting) was that new position is causing me
to spin more, with more power thru bottom of stroke. So I'm
thinking this was a simple working the muscles more,
and need to stretch more (which I did last night!)
No ham pain fyi.

thanks for the advice,
Marty

I believe you are experiencing hamstring soreness because you moved your saddle forward. It's not that a forward saddle will cause this, but it's probably because your hamstring muscles are firing differently now that you moved up.

Lotek,
re: plumbob test, the 'bob should INTERSECT the spindle or be within 1 cm or LESS. If you are more than 1cm off center you are asking for leg trouble, Many experts advise to make it "spot on"

Ride Centered,
Pat

Pat,

Since last post I've repositioned so I'm spot on.
No pain, burning tendons clicking knees
etc. since the adjustment...we shall see.
Got the new resistance unit for Cycleops mounted
on Sunday after it sat on porch all night.
I can testify that cold fluid unit is REALLY
tough.....OUCH:D

Riding smarter
Marty