 |
 |
 |
 |
 |
 |
 |
 |
|
 |
|
| ||||||||||
|
Strength Training to Prevent Cramps Strength Training for Century, Brevet and Other Endurance Cyclists by Coach John Hughes John Hughes is the author of Distance Cycling: Your Complete Guide to Endurance Cycling. Muscle imbalances can cause cramps. If you have strong quadriceps and relatively weak hamstrings, then your hamstrings will fatigue first while pedaling and are more prone to cramp. Or if you have relatively weak calf muscles, they'll cramp first. These are the cycling muscles, any one of which may be weak compared to the others:
Three of these muscles that cross two joints are more prone to cramping:
What muscle cramps when you ride? This muscle may be weak relative to the rest of your leg muscles. Pick the appropriate exercise from the following to target that muscle. Start with one set of 15 reps of the exercise. Gradually increase the reps and then sets until you are doing three sets of 20 reps. Do the exercises three non-consecutive days a week. You don't need to join a gym. You can use dumbbells, gallon jugs of water, cloth bags filled with canned goods or wear a backpack. You also need an exercise ball from Amazon.Developing Leg Strength
Two or three days a week, do three sets of 15-20 reps of one of the following strength exercises, which are progressively more difficult. For each of these exercises, the knee of the front leg should remain directly over the ankle - the knee should not go forward in front of the toes, which would place added stress on the knee. Quadriceps, Hamstrings and Gluteals:
Gastrocnemius and Achilles. Calf raises target the gastrocnemius and Achilles. Stand with the balls of your feet on a step or block with heels hanging down. Rise up on balls of your feet until your feet are pointed down like at the bottom of your pedal stroke and then lower back down. When you can do three sets of 20 reps then do single leg calf raises, which are much harder. Stand with ball of right foot on a step or block and heel hanging down. Rise up on ball of foot and then lower back down. Start with one set of 15 reps and build back up to three sets of 20 reps. Alternate one set with right leg, then one set with left leg. Gluteals: Do bridging with an exercise ball to strengthen your gluteals. Lie on your back with your feet resting on an exercise ball. Stretch your arms out to the side with your hands resting lightly on the floor for balance. Tighten your core muscles to raise your butt up off the floor — your body should be close to a straight line — hold for 3-5 counts and lower.
When you can do three sets of 20 reps, switch to exercise ball one-leg bridging. Lie on your back with your feet resting on an exercise ball. Lift your right leg up and point at ceiling. Tighten your core muscles. Use your left glute muscle to raise your butt up off the floor — your body should be close to a straight line — hold for 3-5 counts and lower. Single leg is much harder than two-leg so start over with one set of 15 reps. Do a set with one leg, then a set with the other. Hamstrings: Use your exercise ball to do hamstring curls. Lie on your back with your feet resting on the exercise ball. Tighten your core muscles to raise your butt up off the floor — your body should be close to a straight line. Press your heels into the ball, bend your knees, pull the ball to your butt and return to straight. Do a full set of the desired number of reps before lowering your butt back to the floor.
When you can do three sets of 20 reps then switch to the exercise ball one-leg hamstring curl. Lie on your back with your feet resting on the exercise ball. Tighten your core muscles to raise your butt up off the floor — your body should be close to a straight line. Lift one foot off the ball. Bend your other knee and pull the ball to your butt and return to straight. Keep your butt in the air and one foot off the ball for a full set of the desired number of reps. Single leg is much harder than two-leg so start over with one set of 15 reps. Do a full set with one leg, then a set with the other. Adductor: Hook one end of a resistance band or tubing around your left ankle and the other end under a door or around a table leg. Stand with your feet about 18" (45 cm) apart with your left leg nearer the door or table. Put your weight on your right leg with the knee slightly bent and, if necessary, hold onto something for balance. Pull your left foot to your foot leg and cross in front of your right ankle and then return slowly. Do a full set with one leg, then a set with the other. Abductor: Hook one end of a resistance band or tubing around your left ankle and the other end under a door or around a table leg. Stand with your feet about 18" (45 cm) apart with your left leg nearer the door or table. Put your weight on your right leg with the knee slightly bent and, if necessary, hold onto something for balance. Pull your left foot to your foot leg and cross in front of your right ankle and then return slowly. Do a full set with one leg, then a set with the other. More Information
|
||||||||||
