Thread: My quads are SCREAMING for rest!

Have you tried deep-tissue massage?

Originally Posted by DOMS

Have you tried deep-tissue message?

no - sounds painful!

Originally Posted by MtnBikerChk

no - sounds painful!

It is very painful...but in a good way. And helps to speed recovery.

Here's the low-down from Wiki:

"Deep tissue massage

Deep tissue techniques are generally designed for more focused massage work. Working a specific joint, muscle or muscle group, the practitioner can access deeper layers of the soft tissue. Starting superficially and easing into the depth of the muscle slowly often allows more movement. This is the recommended approach in this modality since each person experiences pressure differently. If the pressure is applied too deeply or too quickly, the muscle may tighten to protect that area, and unnecessary damage or inflammation can be induced. Very little lubricant is used as the pressure doesn't travel much over the skin.

The most commonly used 'tools' during deep tissue massage may include, 3 and 6 fingers, reinforced fingers, a flat elbow, opposing thumbs, the heel of the hand or foot, and the forearm. See also: Myofascial Release"


Short version: make sure you get a good physical therapist.

Cut back on your milage for a bit and stretch more. It could also be the way you ride. If you don't change your position on a long ride then it is easy to fatigue your quads or hips. Try standing up and moving forward and backward in your seat in small increments. I also change the hight of my seat by half an inch every few months which helps a lot. You also may be pushing too big of a gear and not spinning enough. How many miles a week are you doing, you may have just increased your milage too quickly. Also, it's a good idea to balance your rides out: long rides/ easy recovery/ hills/ sprints/ pace/ long rides/ off/ etc.

You answered your own question. I'd go 4 days but you know your body better. Listen to your body. When riding listen to your body as it relates to the gears. That's what gears are for, use them to push you or to save you.

take a week off

massage

hot tub

what is your nutrition like?

what is your sleep like?

if you aren't recovering from your rides, then you need to look at your overall program set up

Originally Posted by P-funk

take a week off

massage

hot tub

what is your nutrition like?

what is your sleep like?

if you aren't recovering from your rides, then you need to look at your overall program set up

I keep telling IAB we need a hot tub!! LOL

Well I've come to the conclusion it's a combination of things - not stretching after (consistently) is a big one. Also not really cooling down after but probably the biggest thing is I've changed my riding style and I'm forcing myself to pedal CORRECTLY which is a big change. My saddle height is fine and the rest of my form is good too.

My nutrition is good and my sleep is good too - although I could ALWAYS use more sleep (minimum 8 hours).

Thanks all.

Sorry to go off topic, but what do you mean by "pedal correctly"?

Originally Posted by DOMS

Sorry to go off topic, but what do you mean by "pedal correctly"?

Feet always parallel to the ground - no "toe down" positioning - push down/pull up - consistent strokes.

so then I googled it to see if I could find a better explanation - and this (is long but) says it all:

Perfect Pedaling Technique [BIKE/SPLIT]

by forcing my heal down when cadence is slow (ie: tough to pedal/uphill etc), I'm getting more power out of my quads - something they're not used to!

so thanks for forcing me to find my own answer LOL!

Thanks for the info!

I've just started biking (nothing to serious yet) and I'm sure that this info will help a lot.

I'm also willing to be that this is the major cause of your destroyed quads. Your probably just have to wait until your quads adapt to the new, tougher, requirements.

Originally Posted by DOMS

I'm also willing to be that this is the major cause of your destroyed quads. Your probably just have to wait until your quads adapt to the new, tougher, requirements.

Probably is.

But I also kick ass up hills now too!

Originally Posted by MtnBikerChk

Probably is.

But I also kick ass up hills now too!

Poor, poor IAB...

Originally Posted by DOMS

Poor, poor IAB...

I dropped him like a sack of potatoes last week! LOL

DOMS are you in clipless pedals? It's best to learn the the technique without being clipped in. Are you riding a mountain bike or a road bike?
If you look at a pro cyclist the often have big strong hips because that is were you generate most of your power. Cycling is all about making even circles, conserving energy and learning to relax even when you are tired.
There are so many tips that I could tell you to make your riding more enjoyable- like when you are standing and riding up a hill if you find your center/ balance point and relax your grip on the bars you will save a lot of energy. Also, when climbing try to focus on your breath more and pulling yourself up with your abdominals- it's hard to explain. Also, balance and turn with your hips more- too many people turn and waste energy when all they need to do is lean. Also, play around with your cadence- count how many revolutions per minute you pedal on average (flat) and then experiment with a higher and low cadence...

Originally Posted by Bakerboy

DOMS are you in clipless pedals? It's best to learn the the technique without being clipped in. Are you riding a mountain bike or a road bike?
If you look at a pro cyclist the often have big strong hips because that is were you generate most of your power. Cycling is all about making even circles, conserving energy and learning to relax even when you are tired.
There are so many tips that I could tell you to make your riding more enjoyable- like when you are standing and riding up a hill if you find your center/ balance point and relax your grip on the bars you will save a lot of energy. Also, when climbing try to focus on your breath more and pulling yourself up with your abdominals- it's hard to explain. Also, balance and turn with your hips more- too many people turn and waste energy when all they need to do is lean. Also, play around with your cadence- count how many revolutions per minute you pedal on average (flat) and then experiment with a higher and low cadence...

Wow, a second excellent post that'll help my biking. Thanks!

I don't use clips. I ride a mountain bike.

That tip about standing while going uphill sounds especially great. I'll try to utilize all of that info.

Thanks, again!

Originally Posted by Bakerboy

DOMS are you in clipless pedals?

how do you figure?

edit: oops - on the phone - wrong quote - you said it's easier without clipless - that's what I'm referring too.

^ If you can maximize the efficeny of your stroke without the aid of being in clips when you use you clips you will be more aware and used to the technique. Try going up a hill in your clips and then do it again without being clipped in (in the same gear) and you will see how efficently you really spin and what needs to be worked on.

Originally Posted by Bakerboy

^ If you can maximize the efficeny of your stroke without the aid of being in clips when you use you clips you will be more aware and used to the technique. Try going up a hill in your clips and then do it again without being clipped in (in the same gear) and you will see how efficently you really spin and what needs to be worked on.

I think it's too hard (and not really worth it IMHO) to try to do that with out the stiff sole of a good cycling shoe directly connected to the pedal.

And do you mean toe clips at least or no clips at all? If nothing, how do you use the upstroke?

AND if you use toe clips, to get them tight enough I think it's actually dangerous because you can't get out of them fast enough.

Originally Posted by MtnBikerChk

AND if you use toe clips, to get them tight enough I think it's actually dangerous because you can't get out of them fast enough.

I wondered about that. If you're clipped in and you fall over (or worse), aren't you pretty much SOL?

Originally Posted by DOMS

I wondered about that. If you're clipped in and you fall over (or worse), aren't you pretty much SOL?

with toe clips that are real tight - YEP, IMO.

so get yourself some clipless pedals and good shoes!! and start practicing!

It's easier to do it with mountain bike clipless pedals than road pedals.

If I am working on my stroke I often go wearing regular flat shoes with my clipless pedals and practice like that then when I go out again I clip in and it feels so much easier.

I'm mostly saying this for DOMS sake because he is new to riding but it works for anyone.

Originally Posted by Bakerboy

It's easier to do it with mountain bike clipless pedals than road pedals.

what's the difference?

Oh, crap. A couple of bikers are going to throw down!

Originally Posted by DOMS

Poor, poor IAB...

Yeah but I just got a new toy so I win.

Originally Posted by DOMS

Oh, crap. A couple of bikers are going to throw down!

well it's your fault!

Originally Posted by I Are Baboon

Yeah but I just got a new toy so I win.

I think I just lost a couple of bucks from my wallet by just looking at that...

Originally Posted by MtnBikerChk

well it's your fault!

That's right, blame the n00b.

You bikers are scary people. Tangling with the FBI, destroying bars, intimidating witnesses, and getting all of those scary tattoos.

I don't think I want to get into your world, now.

Originally Posted by DOMS

You bikers are scary people. Tangling with the FBI, destroying bars, intimidating witnesses, and getting all of those scary tattoos.

I

LMAO - wrong kind of bikers.

we're pansies who wear spandex.