Best exersise for quad development?

[Chubba]

On longer distances i cramp.

 

 

Take a teaspoon of PCP and harden the f*ck up!

I take viagra for that.

[MDW]

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.

Chubba

 

Most people have aching legs after a hard ride, its normal.

I am not sure how old you are, what you weigh, how many years you have been cycling for etc. But I saw there was a training program below, but there is no generic for everyone, you need to take your current abilities and improve upon them.

Nutrition, training and recovery are key, the question is how do you manage all three within your current regime. You need to also train towards specific goals, training without a key focus is useless if you dont know exactly what you are working towards.

 

If you can give me some more specifics I can really help you, but I would need to know a fair bit more about you, as mentioned above.

 

all the best

M