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Now that I've got a taste of climbing, how do I get my quads(8 posts)
|Now that I've got a taste of climbing, how do I get my quads||bill|
Mar 17, 2003 2:43 PM
|to stop hurting?
Actually, my quads as such are okay (fine is a bit strong, but they're okay). I'm tender, however, just up from my knee sort of on the inside side of my leg. Not the joint itself, and not underneath the patella. Just that meaty little spot just on the lowest part of the femur on the inside just before you get to the patella. It's funny, because it's not terribly painful to turn the pedals or anything. It just doesn't feel great, and it's tender to the touch. I'm thinking that my tendons maybe were a little less ready for the workout than my less than ready quads. I don't think that it's a joint ligament, but I could be wrong.
Anyone have insight? I rested today; I'm thinking about some rollers (basement-type, not low-hill type) tomorrow. I know that I need to heal before real effort, but I don't want to stop completely.
On Saturday, I got a little taste of what you all out West call climbing, although it probably still paled. We climbed up to the Blue Ridge Parkway here in Virginia, a four mile climb over one set and then a 10 mile climb up to the Parkway. I'm not sure what was the elevation. I don't know how long it took -- days maybe -- but it hurt. I was on the verge of cramping for much of it (don't need no lectures about fluids, salt, food, etc. thank you very much -- I thought that I had ingested/was ingesting enough, but learned my lesson).
|slow riding and rest||DougSloan|
Mar 17, 2003 2:56 PM
|I ride slowly and rest to heal up. Hot tubs help, too. Drink plenty of water and get protein.
Your persective does change after doing big climbs. We routinely do 2500 foot climbs (over 3-8 miles), sometimes 3 or 4 times on a weekend ride. Hard to imagine until you've done it. Last weekend I did a century loop I've done 50 times, with about 8,000 feet climbing. That was essentially 3 climbs, too, not rollers.
|massage & foam roll||lonefrontranger|
Mar 17, 2003 3:24 PM
|This is where self massage comes in very handy. You are feeling the effects of lactic buildup in the muscle tissue. My VMO (vascus medialis) hurts quite often too, it's a side effect of lots of seated climbing or TT-type big gear pushing.
I do self massage on my quads by using some lotion and gently massaging the sore spots towards the heart with the legs slightly elevated. This works well for sore calves, too. Massage after a workout, hot shower or hot tub session so the muscle is warm and "opened up". Once you've massaged the worst of the knots out (be gentle but firm), elevate your legs for 5-10 minutes until you feel your pulse throb a bit in your ankles. This is a common race-day recovery technique; many times I have seen and been part of a hotel room full of bike racers with their feet up on the headboards of the beds.
I also have an 8" stiff foam roller I got from my gym, and use this in "myofascial release" technique. Basically you lie on the foam roller with it perpendicular to the muscle grain, and roll slowly using your body weight to release the knots. This is highly effective yet highly uncomfortable. According to my teammate, VMO and lateral quad are roughly equivalent to labor pain.
Another option is simply to hire a professional massage therapist and go for a monthly session. Despite self massage and foam rolling, I'm looking forward to my session with my soigneur on Thursday!
|Why would the tenderness be focussed on that one spot? that's||bill|
Mar 17, 2003 3:32 PM
|what I can't figure out. It makes sense that it's a muscle, of course, because my muscles were SCREAMING (it was disturbing to see the skinny types passing me -- I wasn't the last up, but I'm not sure that anyone lost more ground on the leaders, or at least no one who otherwise had been hanging with said leaders for the earlier part of the ride), but I'm confused as to why the muscle doesn't hurt for the entire length of it. Well, it does hurt, just not as much.|
|specificity & adaptation||lonefrontranger|
Mar 17, 2003 3:40 PM
|You said yourself you are relatively new to climbing. Therefore it follows that your VMO is relatively new to that specific range of torque, and you are developing it in new ways. It is adapting, and the pain you feel is the micro tears and lactic buildup that will eventually lead to a bigger muscle and more specific power in that motion if you keep it up (within reason and with adequate recovery).
My VMO does about the same thing. It doesn't hurt along the length, only in parts. Some days in the belly of the muscle, some days on the attachments; it just depends on what I've been doing. Climbing days it hurts in the attachment (down by the knee). TT days or flat windy RR days, it hurts more along the length or in the belly. Does that help at all?
|learn something new every damn day. Thanks.||bill|
Mar 17, 2003 3:55 PM
|re: Now that I've got a taste of climbing, how do I get my quads||toomanybikes|
Mar 17, 2003 5:45 PM
|60 degrees today and sunny. 40 miles and of that 18 miles of uphill, some of it steeper than others.
Have to get in shape so I can get out to the Rockies in a month and do some real climbing!
|re: Now that I've got a taste of climbing, how do I get my quads||Vikingbiker7|
Mar 18, 2003 6:35 AM
|Go to the gym and do leg extensions. I get the same pain when I climb alot. I live in the flats, so climbing is rare for me. Knees are weird things. The extensions will strenthen and support your knees. Do them one legged, that way you get an equal work out.|| |