wapad Posted March 7, 2016 Posted March 7, 2016 I would like to know how to activate my quads more when using a stationary trainer. I have been setup on BG fit. when i use my bike on the road everything is good. When I use a trainer my hamstrings seem to get really tight after about 20 mins and my quads dont feel like they are taking any load. any advice?
Super J Posted March 7, 2016 Posted March 7, 2016 Common problem...... riding on a indoor trainer or rollers teaches you to pedal much more efficiently as if you stop pedalling for a moment, the wheel will stop where as on the road momentum will keep you rolling, so on the road you basically just using quads to generate a downwards force, on a trainer or rollers you start pedalling in a much more fuller circular motion, without realising, you are beginning to follow through your pedal stroke, not just a downwards force from TDC to approx 180 deg, now you actually starting to pull back and maybe even up a little on the upwards/return stroke..... I do rollers through winter and the fisrt week back on them is a serious pain curve!!
Dicky DQ Posted March 7, 2016 Posted March 7, 2016 You will probably find that you relax much more on the road. an IDT is a continuous workout. pay attention to your riding style on and off the trainer and you will find the reason.
Disylizzy Posted March 7, 2016 Posted March 7, 2016 Some silly sounding advice, but it does work... Do squats but think about using your glutes, or any time you climb up stairs think of your glutes doing the work, and then take it through to on the bike. ie, think of your glutes helping with the pedal stroke. Another way to activate your glutes more is to lie on your stomach, one leg straight and the other one bent 90 degrees. Then the leg that is bent, try to lift it up your knee from the ground by using only your glutes and not your lower back muscles. EDIT: I'm sleeping walking today and I read glutes and not quads I'm going to go hide now...
Joe Low Posted March 7, 2016 Posted March 7, 2016 Some silly sounding advice, but it does work... Do squats but think about using your glutes, or any time you climb up stairs think of your glutes doing the work, and then take it through to on the bike. ie, think of your glutes helping with the pedal stroke. Another way to activate your glutes more is to lie on your stomach, one leg straight and the other one bent 90 degrees. Then the leg that is bent, try to lift it up your knee from the ground by using only your glutes and not your lower back muscles. EDIT: I'm sleeping walking today and I read glutes and not quads I'm going to go hide now... All those glutes, it sounds like bum advice
Recommended Posts
Archived
This topic is now archived and is closed to further replies.