Originally Posted by
BROOKLINEBIKER
Hi everyone,
I am trying to find ways to engage my hamstrings and gluteus muscles when I pedal. When I am pedaling through the 6:00 position only my quadricep muscles seem to be activating. If I try to force my hamstrings to fire by pulling my ankles from 4:00 through to 8:00, I end up with a sore lower back. My physical therapist says my hamstrings have normal flexibility. I use Frog pedals and drop handlebars. How can I fix this?
You need to work on pelvic floor and anti rotation core exercises. When you push/ pull, it's causing your pelvis to turn and rotate the lumbar spine, leading to your sore lower back. The lumbar spine isn't designed for movement, it's supposed to be kept neutral by the core muscles. I guarantee your back pain will be eliminated once you develop greater pelvic control.
In terms of hamstring flexibility and cycling, you need greater than normal hamstring flexibility for the aero position. In order to activate the glutes, focus only on applying power on the downstroke, apply power from the hips and through the heels without letting the ankle flex under pressure, then relax the entire hip and leg during the backstroke or return phase.
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Vincent Vergara
Personal Trainer/ Coach
B.S. Kinesiology
EatSleepTrainSmart.com