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
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by BNA » Thu Sep 17, 2009 5:45 am

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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
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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
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