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I’m slowly getting fitter, but I’m really struggling with sore hamstrings on the bike. Due to the weather/mud we’ve been using the cross bikes on the road etc. After 30 miles I’m getting sore hamstrings and have to keep standing up on the pedal to stretch them out. On the turbo (smart with FulGaz) today I had the same after 45 mins (not a particularly hill route). Any suggestions?
At the moment my week typically includes one ride (20-40 miles), 1 hike (6-10 miles), two gym strength sessions and 1 turbo or swim. I also do Pilates/stretching 4-6 nights a week to keep my back in shape. I had a hamstring graft ACL reconstruction 20 months ago, but it happens in both legs. At the moment I’d really struggle to ride more than 3 hours.
Make sure your saddle isn't too high & that it isn't tilted backwards. A few degrees nose down can help to ease the strain on the hamstrings
Check your bike fit - my hamstrings are quite sensitive to saddle height for road riding and I need to run a slightly lower seat than I would off-road.
Then when you're in the gym get stuck in to some Romanians and Bulgarians.
Have you increased your mileage suddenly, or changed anything on the bike e.g. lower bars/higher saddle?
I caused a bit of tendonitis/osis (sp??) at the base of my hamstrings as I raised my saddle a bit and suddenly started doing more miles tucked down on the hoods or in the drops. Basically I didn't give my hamstrings time to adjust to the new position and this combined to cause lots of little micro tears in the tendons that didn't get a chance to heal. Took some time off and returned gently and it was all fine.
d'oh! didn't see the other replies...
We do swap the seat post in and out of the bike in the turbo so we can both use it. There is a good chance a result it’s slightly high as I don’t measure it properly each time. I’ll check it against my road bike. We also flipped the stem (though up!) on the cross bike recently - I guess a chance that has messed with my fit on the bike a bit (i.e. helped my back and shoulders but moved the tightness elsewhere). I’ll have a look. Thanks for the thoughts.
Then when you’re in the gym get stuck in to some Romanians and Bulgarians.
I do quite a lot of deadlifts at the moment as it’s my favourite exercise!! I have also started to use the hamstring curl machine more to try and help. I don’t do Bulgarian lifts/squats though - will try that.
I have to do these hamstring curls on a ball to 'release' my hamstrings or i get knee trouble. They are 5x more effective than just stretching IMO YMMV
Hi
Kettlebell swings?
The thrust seems well related to stating pedalling in feeling and closer in speed too.
I think deadlifts are king for strength, though.
The saddle /sit bone interface can cause inner thigh pain referred right down the leg, are you sitting too much? Personally I don't sit at all. I know, its tiring.
Are you doing enough mobility/stretching?
A few yoga "sun salutes" every morning might help there.
Pre and post ride too perhaps.