Originally Posted by
pedalhard
Not overtraining but riding hard and racing[?] 5 times a week mmmm? Your lying , where do they have races 5 days a week? Everyone needs a rest day or LIGHT ride after racing. If your riding as much as you say how do you get weak quad's? Mine are huge and I train at the gym to keep everything balanced.
Lets see:
Sophomore year of college (about 2.5 years ago) I started riding my bike seriously. Loved it. I got into training for races and racing that spring. Had a bad crash, like 5 broken bones in my face, reconstruction surgery, the works. That was in april sophy year. Had to go home from college, finish school work from home, then come back in the fall.
I watched every day of the tour from home. Wanted to destroy everything after my wreck. Cycling was how I coped.
The fall was me being weak as hell and building up. My first race back in the spring, I got pulled. 2 weeks later something clicked. During crit season, I raced 2-5 times a week and for a 2 weekend period, I didn't finish out of the money or points when I was racing for me.
1 tuesday night training crit. 2 races saturday, 2 races sunday. It's really not that complicated. Last fall, I had a retul fit which lowered my saddle, which made the knee issue worse because of my imbalance. I also started racing cross, and that didn't help either. Now, I'm rehabbing from that injury and a back injury. I'll be racing again in the spring, possibly 2-5 times a week. I hope that's okay with you, if it's not, I'll do it anyway.
I'm also curious what wattages you can hit with those tree trunk legs of yours.
So please, if you have a bone to pick with someone, check yourself.
Kthxbai.
Originally Posted by
knowledgdropper
Chondromalacia patellae & patellar tracking issues due to VMO weakness are, indeed, very common. Unfortunately, it appears to be magnified in the (enthusiast) cycling population. Functionally, the VMO really only "kicks in" for roughly the last 30 deg. of knee extension. When seated, can you guess how much knee extension is "blocked off" at the bottom of each pedal stroke? If your fit & seat height are correct, it should be about 30 degrees. The terminal 30 deg. of knee extension isn't seen much on a properly fitted bike. Obviously, not everyone will have RTC's unfortunate experience, but there are steps you can take to help prevent or correct the "strength imbalance". My favorite are:
1. Short arc quad sets in the form of (body weight) wall squats or (weighted) leg extensions. I prefer the wall squats, but just remember to keep the range of motion small- a 30 deg. arc is pretty short. Return to the start position in a slow & controlled manner.
2. Step-ups & Step-downs are nice because you can do them almost anywhere. When you step up, make a conscious effort to keep "squeezing" the VMO throughout the range. Hold it, still "squeezing", for a 3-count and return to the starting position slowly, still "squeezing" the VMO to control your speed. Relax & repeat.
3. Lunges are a nice way to strengthen the entire quad complex without neglecting the VMO. Just don't do them in public while wearing running shorts. Please.
Naturally, for those not coming back from injury or already possessing a high level of fitness, those exercises may seem quite easy. Those folks just need to be creative in increasing the intensity via more sets/reps, added weight, etc.
As always, YMMV & be sure to see a doc for any chronic or lingering problems.
Yup!
If you have one of those quad curl machines, then do those and add reps at the end when you work from 30* extension to full extension with your foot pointing outwards as this will target the inner quad. In addition, squats and lunges with a narrower (shoulder width) stance will allow you to recruit the VMO more, especially if you push outwards.
I've been lifting the last few months and the issue has been getting better. I did my first long ride in almost half a year today with very little discomfort. From now on, 2 gym days will be in my weekly training regiment.