Join Date: Sep 2000
Location: Spokane WA
Bikes: Seven Axiom Ti, Trek 620, Masi cylocross (steel). Masi Souleville 8spd, Fat Chance Mtn. (steel), Schwinn Triple Bar cruiser, Mazi Speciale Fix/single, Schwinn Typhoon
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Do both types; high reps light weights for endurance, low reps high wieghts for power- get coaching if you can, it is very easy to hurt yourself. If no coaching is available go to the library, and have a friend watch you to check your technique. There are several excercises that are dangerous to do without a spotter and/or if your technique is not correct, especially if you are using free weights.
For injury prevention, it is VERY, VERY important to do hamstring curls. I cannot stress this enough! Many experts recommend that these curls be done throughout the year. Your goal should be a strength ratio of 3 to 2, quads to hamstrings. If you quads have a strength ratio af more than 3 to 2 vs your hamstrings, STOP developing them and work on your hamstrings until the ratio is correct. Cyclists tend to overdevelop the quadrecep, which WILL eventually pull the kneecap off track. The fix at that time is very painful surgery and recovery. When the symptoms devleop it will be almost certainly be too late to avoid the knife.
Also it is very important to develop the muscles on the front of your neck, (lie on your back and pull head up slightly puling your chin toward your navel, hold, repeat), or any muscle group that is unused, or "off balance" from the cycling strengthened opposing muscle group.
Get yourself into a good stretching regimen as well; ballet, modern dance, martial arts, or yoga techniques can all help. Stretch only when you are warm, (breaking a sweat), at the end of your workout or ride is best. Stretch gradually and do not "bounce" the stretch. Stretching, even by itself, will increase your speed and cut down on injuries and cramps.
Try "crunches" similar to stomach curls- lie on the floor with your calves in a chair, thighs perpendicular to the floor, arms on chest or hands at ears,(do not pull on the back of your head-this can cause injury), curl your trunk up and repeat. This exercise isolates the stomach muscles and works portions of the muscles not worked in curls.
[Edited by pat5319 on Feb 4th at 02:41 AM]