TheKillerPenguin

My right leg is starting to get stronger than my left. What exercizes are there that can rebalance the strength and keep it balanced?

flyingasics

I think the whole right side of my body is alot stronger than my left, I'm kinda skinny and you can actually see how my right peck is bigger than the other one . It seems that I have to make a concious effort to pedal my weaker left leg than I do my right. I've been trying to pedal only with my left leg on rolling hills sometimes to help build it up.

BryanW

Break the right leg. While it's in plaster, the muscles will atrophy

More helpful suggestions might follow from other people.

TheKillerPenguin

ohhh man, you have no idea how much that made me laugh

Umbra

power cranks

BryanW

Actually, a more helpful suggestion from me. Just remembered there was an article on this very subject in last month's Cycling Plus. Couple of background facts: it says that someone with a 10% or greater imbalance between legs is thought to be at greater risk of injury; also, that some Elite riders have a 50% difference!

Sadly, the article spends most of its length describing why imbalances are a bad thing, and how to spot them, which you've already done. It doesn't have much in the way of advice for solving the imbalance, except to do sessions on a trainer using one leg at a time, alternating between easy gears to improve technique and harder gears to increase power. Bit obvious really. Don't see why you couldn't just do interval-type work out on a ride, going easy on the strong leg and putting the power through the weaker one?

TheKillerPenguin

Sounds simple enough, thanks for the advice.

Guest

How about strength training? It's the easiest way (well, not easy, but effective!) to work each leg separately and get both legs strong so you avoid muscle imbalances.

So many times, folks think the cycling will do it all. Wait until you get older and the bone density sets in, or wait until the muscle imbalance causes some type of injury and forces you off the bike for a month or so.

Weight training... you can isolate the muscles separately.

Koffee

TheKillerPenguin

Depending on the week I'll weight train with my legs 2 or 3 times for an hour at a time. I'll work in some separate lifting for each leg though =) wish I had thought of that

aadhils

Try jumping rope on your left leg. I don't mean one legged jumping, just put all your weight on your left leg.

Gangrel

Err.. Strength training workouts should really be limited to the 45min-1hr range, and only focusing on that one muscle group for that amount of time seems excessive.

Anyway, when working seperately.. do your weak leg first, then just match what you did with your strong leg. Keeps your strong leg from being neglected, but doesn't get it even further ahead.

TheKillerPenguin

Really? I wasn't sure if I was doing enough time in the gym. Is it really excessive? I work my glutes, quads, hams, calves and a couple of other ones i'm not sure about in that time, so I'm not just focusing specifically on one muscle.

slvoid

I wonder if riding a fixie would help.

lotek 

one legged drills on a trainer, or when you are out on the
road. Do interval type training using only one leg ( ride to next
stop sign with right leg only on pedals), then do same with left
leg.
Not only will it balance out your leg strength it will smooth out your
spin.
Look up one legged drills in the Training/nutrition forum.

Marty

Guest

No, it's NOT excessive at all. You are working several muscle groups, probably doing multiple sets, and doing several different excercises for one muscle group. From my vantage, it looks like you're doing pretty well. But do remember when you really get into the riding, you may not be able to keep up that schedule. It may compromise your riding, so make sure you get that weight training in now.

Koffee

Gangrel

Well you have to consider the legs are a good team and not as easy to isolate as other muscles in the body.

plus, I cant really think of TOO many exercises worth doing.. heres a hint.. those machines where you press your legs together, or spread them apart... are for girls

Personally when it comes to legs, I do hamstring curls, calf extensions, and either leg press or squats.. occasionally quad extensions..

But hey, if it works for you, go for it. Everybody is different. I generally work out a 2-3 muscle groups per session. If youre working out just one for the same length of time I think you might be overworking it.. there is a point to where you damage your muscles that they wont reheal.

I would definately abide by the 45-1hr rule.. unless you take super long rest periods

TheKillerPenguin

Watch it bud, I can do 200+ on those machines!

"Xenia, I cant breathe!"

Gangrel

*cough* girl *cough*

Anyway, I've been doing weights a lot longer than I've been doing cycling.. so I'm sure others could give you better advice on how to mix.