Chubba Posted May 16, 2011 Share It has become painfully apparent that I need to strengthen my quads. How can I do this? During the Houw Hoek tour my quads cramped 5kms towards the end of Day1 and about 20km towards the end of day2. I managed to ride through it, but my quads are very sore today. I didn’t even come close to my peak heart rate, so my fitness is good. I have been spinning (60 minutes) and MTB'ing at least 3-4 times a weak (Tokai - all the single track up to silvermine gate, and at least once a month Noordhoek peak) I also try to road ride up the glen to top of signal hill and then to the end of tafelberg road on my road bike, a couple times a month. I understand that I have poor leg genetics, but I NEED to get them stronger - How? Nutrition is not the issue as i was well hydrated and stopped to have a snack at each water point as well as an energy bar in between. Link to comment Share on other sites More sharing options...
robmac Posted May 16, 2011 Share Install an asian loo at your house Link to comment Share on other sites More sharing options...
swartpiet Posted May 16, 2011 Share Hi Chubba, Trying to just get your quads stronger is unfortunately not gonna solve your problem. PM me so I can help you with advice and a 12 week training program I have developed. Don't worry Its free, no string attached. A few other guys here on the hub have already received the program and my training philosophy which is currently doing wonders for me and my friends. Link to comment Share on other sites More sharing options...
raptor Posted May 16, 2011 Share Hi Chubba, Trying to just get your quads stronger is unfortunately not gonna solve your problem. PM me so I can help you with advice and a 12 week training program I have developed. Don't worry Its free, no string attached. A few other guys here on the hub have already received the program and my training philosophy which is currently doing wonders for me and my friends. Could you maybe send it to me aswell Link to comment Share on other sites More sharing options...
obree Posted May 16, 2011 Share Leg strength is rarely a limiting factor in cycling, the only race where it makes any difference is the 500m and 1k TT on the track. If you can squat down so your knee joing is at 90deg your legs are strong enough to cycle. Cramping is not caused by leg muscles not being strong enough ! Ride more, harder, faster, longer that will solve your problem. Link to comment Share on other sites More sharing options...
RacerX Posted May 16, 2011 Share Get a singlespeed. Seriously. That way you can "weight train" and still ride. Works for me. Link to comment Share on other sites More sharing options...
Captain Fastbastard Mayhem Posted May 16, 2011 Share Echoing Racer X - for the singletrack on the way down, put your seatpost lower and rest on your quads. You'll be amazed at how fatigued your quads are at the bottom, especially if you've been giving it stick on the downhills. Don't sit down on the way down, rather let your legs (as opposed to your ass) abosrb the bumps and jumps. Your quads will gain a lot of strength in a short amount of time... It's kinda like doing one long, drawn out 20 to 30 minute squat, with your bodyweight as the squat... Just keep your pedals flat and your butt off the back of the seat! Link to comment Share on other sites More sharing options...
Tiny K Posted May 16, 2011 Share AFAIK your quads will cramp because you are working them more than what you do during normal training rides, but this isn't the be all and end all. It could also be hydration and nutrition that plays an important role. my 2c. Swartpiet - would love to have a look at that training prog too thx. Link to comment Share on other sites More sharing options...
Captain Fastbastard Mayhem Posted May 16, 2011 Share AFAIK your quads will cramp because you are working them more than what you do during normal training rides, but this isn't the be all and end all. It could also be hydration and nutrition that plays an important role. my 2c. Swartpiet - would love to have a look at that training prog too thx. Spot on. I used to suffer from huge cramps in my calves on a weekly basis. Then I changed my diet (from all *** to hardly any ***) and they've almost entirely disappeared. And when they do appear, they're much less intense. Link to comment Share on other sites More sharing options...
Eugene Posted May 16, 2011 Share Also, do not forget muscular imbalances. If you are going to train or strengthen quads, you need to train/strengthen your hamstrings too. Squats/lunges/leg press are all pretty good exercises to strengthen the quads, but they must be executed correctly to avoid knee and lower back problems. Legs curls and stiff legged dead lifts are perfect for the hamstrings. Link to comment Share on other sites More sharing options...
zaShadow Posted May 16, 2011 Share It has become painfully apparent that I need to strengthen my quads. How can I do this? During the Houw Hoek tour my quads cramped 5kms towards the end of Day1 and about 20km towards the end of day2. I managed to ride through it, but my quads are very sore today. I didn’t even come close to my peak heart rate, so my fitness is good. I have been spinning (60 minutes) and MTB'ing at least 3-4 times a weak (Tokai - all the single track up to silvermine gate, and at least once a month Noordhoek peak) I also try to road ride up the glen to top of signal hill and then to the end of tafelberg road on my road bike, a couple times a month. I understand that I have poor leg genetics, but I NEED to get them stronger - How? Nutrition is not the issue as i was well hydrated and stopped to have a snack at each water point as well as an energy bar in between. I had the exact same issue in the Sabie race as well as Saturday's Lionman. I went prepared with my USN Cramp Block and though I felt that it worked a bit, I still cramped 'n little and my right leg's quad muscles are extremely sore today. I also ensured to stay well hydrated (finished 1 bottle of 32GI, finished one bottle of water, had two small cups of coke at most water points, had two bananas and one packet of 32GI chews). My training rides are quite hard, but I have noticed that I stop more during training rides. I'm doing Magalies Monster in two weeks and would also like some pointers on what to do different. Edited May 16, 2011 by zaShadow Link to comment Share on other sites More sharing options...
swartpiet Posted May 16, 2011 Share Could you maybe send it to me aswell Will do, PM your email address. Link to comment Share on other sites More sharing options...
swartpiet Posted May 16, 2011 Share I had the exact same issue in the Sabie race as well as Saturday's Lionman. I went prepared with my USN Cramp Block and though I felt that it worked a bit, I still cramped 'n little and my right leg's quad muscles are extremely sore today. I also ensured to stay well hydrated (finished 1 bottle of 32GI, finished one bottle of water, had two small cups of coke at most water points, had two bananas and one packet of 32GI chews). My training rides are quite hard, but I have noticed that I stop more during training rides. I'm doing Magalies Monster in two weeks and would also like some pointers on what to do different. PM me and let me help you in the right direction. Just know that there;s not always a quick solution. Link to comment Share on other sites More sharing options...
Minion Posted May 16, 2011 Share Also, do not forget muscular imbalances.This was part of my problem. I had a knee injury that caused me to favour my right leg over the left, so the right was doing more work and cramping. There could also be a setup issue that causes you to favour your quads over your glutes and other muscles. Link to comment Share on other sites More sharing options...
Chubba Posted May 16, 2011 Share This was part of my problem. I had a knee injury that caused me to favour my right leg over the left, so the right was doing more work and cramping. There could also be a setup issue that causes you to favour your quads over your glutes and other muscles.Have done the set-up which helped a bit. On longer distances i cramp. Link to comment Share on other sites More sharing options...
Trance Dance Posted May 16, 2011 Share Have done the set-up which helped a bit. On longer distances i cramp.On longer distances i cramp. Take a teaspoon of PCP and harden the f*ck up! Link to comment Share on other sites More sharing options...
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