Road Cycling It is by riding a bicycle that you learn the contours of a country best, since you have to sweat up the hills and coast down them. Thus you remember them as they actually are, while in a motor car only a high hill impresses you, and you have no such accurate remembrance of country you have driven through as you gain by riding a bicycle. -- Ernest Hemingway

Ham/quad soreness

Old 04-07-09, 10:52 PM
  #1  
rousseau
Senior Member
Thread Starter
 
rousseau's Avatar
 
Join Date: Oct 2005
Location: Southwestern Ontario
Posts: 2,697
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 55 Post(s)
Liked 1 Time in 1 Post
Ham/quad soreness

Sunday I spent part of the afternoon putting a pegboard up on the wall of my shed. I did a fair about of drilling and cutting, much of which entailed either bending my knees or squatting on my haunches for many minutes at a time.

The result? Sore hamstrings and quads. Oh my, they are sore. And what's interesting is that while Monday they were sore enough to preclude a ride, today (Tuesday) they were even a bit worse! I'm expecting them to feel better tomorrow, though.

My problem is that outside of riding, I just sit at a desk. A lot. Seems like I'm only exercising cycling-specific muscles when I ride. So, once I'm all healed up, what kind of exercises should I do to keep my hams and quads in some semblance of shape so that I can do, you know, other activities like building and stuff without suffering for a few days afterwards?

By the way, here's the finished product on the day I completed it. Pace Red Green, the ladies might not find me handsome, but they sure do find me handy.



Well, okay, there is only one particular lady who might feel that way. Sheesh, alright, I'll be honest, she doesn't actually give a rat's patooey that I managed to install some pegboard in the shed without breaking any bones or electrocuting myself. So, no, Red Green's ladies don't find me handsome or handy. In fact, they're not even looking for me.

I'll shut up now.

Last edited by rousseau; 04-07-09 at 11:18 PM.
rousseau is offline  
Old 04-07-09, 11:29 PM
  #2  
thirdin77
Senior Member
 
Join Date: Jul 2007
Location: San Jose, Ca
Posts: 1,213

Bikes: 09 Specialized Tricross Sport

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
IMO just you usual leg strengthening routine. Squats, lunges, step ups and step downs, all with your body weight as resistance. These are all "functional" exercises, they mimic how your body functions when you're doing a task, like installing pegboard.

You can go to the gym and use the machines that work individual muscles but they aren't considered as functionally beneficial as they don't require multiple muscles or joints to work in unision and you don't have to practice balance and agility when doing them.

You can do functional exercises like lunging and squatting with additional weight like dumbells or a barbell but the more weight you add, the more sore you'll be the next day if not two days afterward.

That's why many cyclists don't do heavy strength training, if any, as it may force them into downtime, i.e. non-riding time.

I recommend you see a functional exercise book like David Musnick's Conditioning for Outdoor Fitness though you still could use a general weight training book but those usually concentrate on body buiding.

There are exercise guides for road cyclists but I don't think they will necessarily have the functional exercises which will condition your muscles for your tasks.

You'll still be sore the day after you do your projects but probably less sore and probably for only one day rather than potentially longer.

Last edited by thirdin77; 04-07-09 at 11:37 PM.
thirdin77 is offline  
Old 04-07-09, 11:35 PM
  #3  
Nachoman
well hello there
 
Nachoman's Avatar
 
Join Date: May 2005
Location: Point Loma, CA
Posts: 14,951

Bikes: Bill Holland (Road-Ti), Fuji Roubaix Pro (back-up), Bike Friday (folder), Co-Motion (tandem) & Trek 750 (hybrid)

Mentioned: 5 Post(s)
Tagged: 0 Thread(s)
Quoted: 338 Post(s)
Liked 17 Times in 12 Posts
I tore my hamstring a year ago. Squatting with dumbbells is one of three exercises my P.T. recommended.
__________________
.
.

Two wheels good. Four wheels bad.
Nachoman is offline  
Old 04-08-09, 09:03 AM
  #4  
rousseau
Senior Member
Thread Starter
 
rousseau's Avatar
 
Join Date: Oct 2005
Location: Southwestern Ontario
Posts: 2,697
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 55 Post(s)
Liked 1 Time in 1 Post
Originally Posted by thirdin77 View Post
IMO just you usual leg strengthening routine. Squats, lunges, step ups and step downs, all with your body weight as resistance. These are all "functional" exercises, they mimic how your body functions when you're doing a task, like installing pegboard.
Thanks for that list. My objective is to have a somewhat more balanced exercise regimen, in spite of the fact that the only thing I really like doing is riding.
rousseau is offline  
Related Topics
Thread
Thread Starter
Forum
Replies
Last Post
WesMorrison
Clydesdales/Athenas (200+ lb / 91+ kg)
52
07-15-19 11:17 AM
KendraA
Bicycle Mechanics
11
05-07-13 12:23 AM
pgoat
Foo
16
10-31-08 07:48 AM
Netdewt
Road Cycling
10
08-28-08 05:49 PM
BigFloppyLlama
Road Cycling
7
04-11-04 04:56 PM

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off


Thread Tools
Search this Thread

Contact Us - Archive - Advertising - Cookie Policy - Privacy Statement - Terms of Service

Copyright 2018 MH Sub I, LLC dba Internet Brands. All rights reserved. Use of this site indicates your consent to the Terms of Use.