Strengthening the knees

The foundations for successful riding

Strengthening the knees

Postby kibnedyo » Wed Sep 16, 2009 11:40 pm

Three weeks back on the road bike and a few prior on the MTB prior (about 1500klms total) and I feel i am getting fitter, but I still feel the strain around the knee when climbing.

I am getting better at resisting the urge to give in to the pain, so feel knees are getting better but training logs only reveal minor gains if any. I am looking to add more hills to training courses now after restricting myself to flatter courses getting miles into the legs. I joined my first group Saturday, but lost them around 20klms when we hit the hills. Keeping up with flats is ok, hills/climbing is where I really need to improve. I seem to be at least 5kmh slower than the group on the hill climbs at the weekend.

Just looking for a few extra ideas I can use to strengthen the knees. Bearing in mind 46yo, and pretty serious osteo-arthritis in knees (hence avoiding impact sports which was main cause -25years of hockey/running 100k per week). So far riding has not caused knees undue stress/extra pain so weight loss goal is intact and succeeding which is good as weight ballooned when running ceased.

Questions are:
1. Is there a better foot/body position? (I tend to raise the heel above the pedal when climbing, Conscious of this I try to keep it lower/horizontal with the Pedal and feel this has helped)
2. Can I cross train to help? I have started work at local YMCA as a swimming instructor and one of the perks is use of other facilities, like the weights/gym, including spin bikes etc so have a perfect opportunity.
3. How long is reasonable to expect to see improvements (weeks/months)?

I have commited myself to do the Rainforest ride at Apollo Bay in November -140klm with 2x10klm odd climbs and I want to give myself the best chance at making these climbs without walking..... and destroying myself for the rest of the ride. Any suggestions/advice gratefully accepted.

Bill
kibnedyo
 
Posts: 346
Joined: Mon Aug 17, 2009 12:33 am

by BNA » Thu Sep 17, 2009 5:45 am

BNA
 

Re: Strengthening the knees

Postby aussie » Thu Sep 17, 2009 5:45 am

for your knees, i also feel what your describing and find that finding a good stretching routine helped alot with my knees
Image
User avatar
aussie
 
Posts: 67
Joined: Wed Sep 09, 2009 6:13 pm

Re: Strengthening the knees

Postby grosry » Thu Sep 17, 2009 8:15 am

aussie wrote:for your knees, i also feel what your describing and find that finding a good stretching routine helped alot with my knees

+1 i currently have knee problems and my physio program to get them back to cycling AND running is series of stretching exercises. normally 3 to 4 months you will start to see improvement if you are doing you are doing your program around 3 - 4 times a week when you are progressive overloading.
"Pain is temporary. It may last a minute, or an hour, or a day, or a year but eventually it will subside and something else will take it's place. If I quit however, it will last forever." - Lance Armstrong
User avatar
grosry
 
Posts: 889
Joined: Sat Jan 31, 2009 4:32 pm
Location: Geelong


Return to Training

Who is online

Users browsing this forum: No registered users



Top Bikes & Gear
Torpedo 7 Torpedo7 AU
Cell Bikes Cell Bikes AU
Ground Effect Ground Effect NZ
Ebay Ebay AU
Chain Reaction Cycles CRC UK
Wiggle Wiggle UK
ProBikeKit ProBikeKit UK
Evans Cycles Evans Cycles UK
JensonUSA Jenson USA
JensonUSA Competitive Cyclist