Small but very important muscle
In the human body, there is a muscle called the iliac, or hip flexor. It is located in the groin area. Performs the following functions:
- bending the knee;
- hip extension.
Therefore, when riding a bicycle, it plays a significant role. When even a slight pain is felt in the iliac muscle, it is necessary to stop riding or reduce the load.
Arms, shoulder girdle and back: we distribute the load correctly
When cycling professionally, the muscles of the arms, shoulder girdle and back receive minimal stress. Therefore, pumped up arms is an almost impossible task. The only thing to expect is to keep the muscles that hold the steering wheel in good shape.
The back muscles are slightly more involved. If a person is just learning to ride a bike, it is very difficult for him to maintain a correct fit. The work of the back muscles is highly dependent on the position of the saddle.
If the bike is sports, the saddle is almost in line with the handlebars. At the same time, the stabilizing muscles of the back receive a significant load.
In the presence of a walking model of a bicycle, it is necessary to rest the muscles of the back at regular intervals, since keeping it in an upright position all the time is a rather tedious exercise.
The muscles of the shoulder girdle of the hand are applicable for such manipulations: turning the steering wheel, keeping the steering wheel and the front wheel in balance, especially on steep climbs.
The load on the muscles of the arms, shoulder girdle and back occurs in the following situations:
How to build muscle while cycling
Bicycle. how much in this word. A well-known phrase. And how it warms the souls of thousands of pedal lovers. What could be better than a ride through your hometown, a winding forest path. just discussing bike news with your like-minded people or developing new routes.
Riding a two-wheeled friend is not only a lifestyle, but also a huge benefit to the body. When cycling, almost all muscle groups are involved. And how many positive emotions and positive will our nervous system receive?
Cycling helps to avoid shock loads on the musculoskeletal system, such as when running. This is an ideal way to get physical activity, having such diseases: scoliosis, osteochondrosis, flat feet.
If you look at professional cyclists, the question immediately disappears: “Is it possible to pump up legs on a bicycle?” Everyone who pedals more or less regularly has beautiful, prominent and inflated leg muscles. But besides the legs, there are other muscles that are no less involved in the process of riding.
We swing the press
When cycling, the oblique abdominal muscles are most stressed. They are involved in such maneuvers:
- uphill climbs;
- riding standing.
The inflated press helps to keep the correct fit in the saddle, keep your back flat when riding, and in a sporty fit, regulate the forward tilt of the body.
The inflated press greatly facilitates the process of movement on a two-wheeled friend
Cycling. a beautiful butt in the end
Despite the fact that the cyclist sits on the gluteal muscles, when riding a bike, they are significantly trained. The buttocks are one of the main female problems. Swimwear, beautifully tight trousers or short shorts. cycling will help to avoid problems with a saggy butt.
You can build gluteus maximus muscles in the following cases:
- keep the body in balance and correct fit;
- help the work of the front muscles of the thigh and pump up the legs.
Swing your legs
It is the muscles of the legs that are most stressed when cycling. Therefore, if the task is to give your legs a beautiful shape, pedaling is the perfect solution to the problem. Which muscles get the load?
Upper muscles: The quadriceps and hamstrings are the percussion muscles for this exercise. Inflating the quadriceps occurs when going uphill, and the biceps when the leg is working from the lower position of the pedal.
The calf muscle belongs to the lower leg. Its inflation occurs at the moment of pressure on the pedal with the toe of the foot. In this process, the muscles of the hamstrings are connected to the pumping.
Muscle performance is highly dependent on the speed and terrain in which training takes place. Also, the load depends on the fit on the bike. In a sitting position, the front of the thigh sways. Standing. buttocks and hamstrings.
There is another muscle to be noted that gets training when cycling. This is the heart muscle. Heart stress during cycling equals track and field running.
For the correct preparation of the training regimen, it is advisable to contact professional trainers. They will develop an individual plan for increasing the load, in which health remains normal (trains the heart and legs within the age range).
Increase physical activity and duration of training should be gradually. If the muscles ache pleasantly, the workouts are successful.
If muscle strain occurs, you need to take a warm bath, have a relaxing massage or calmly swim in the pool.
In order to avoid cramps in the calf muscles, it is necessary to eat baked potatoes or dried fruit compote.
Cycling is a great combination of outdoor activities and health benefits. Happy walks and beautiful legs.
How to properly sit on a stationary bike to pump up your glutes
Let’s go from the opposite. the wrong landing on the stationary bike is unacceptable because of two things:
- decrease in efficiency. by taking the wrong posture, improperly leaning, you can reduce the load on the trained muscle groups; and then you will simply waste your training time without achieving the expected effect;
- the possibility of harm. with an improperly adjusted exercise bike or improper fit, there is a risk of injury or overloading of the joints, squeezing of blood vessels; at the same time, the result may not appear immediately, but from this it is no less unpleasant.
Therefore, when starting training, it makes sense to know how the simulator should be adjusted in accordance with your anthropometric parameters and the specific tasks that you set for yourself. In this matter, it is best to consult with a professional trainer, fortunately, there are a great many women’s sports clubs.
It should be noted right away that the gluteal muscles are loaded more efficiently on a horizontal stationary bike. This is due to the fact that when you press the pedal and straighten the leg, the thigh is almost on the same axis with the spine. At this moment, the gluteus muscle is stretched, its tension. Therefore, pumping up the ass on a horizontal stationary bike is easier than on a vertical one or, even more so, than on a spin bike.
The peculiarity of the horizontal trainer is a comfortable fit, reminiscent of the position of the body when riding a pedal boat-catamaran. Sitting in a horizontal trainer chair, do not put your hands too much on the lower handles (which are near the seat). Make sure that the back does not slouch, be completely relaxed.
When using a vertical trainer, the spine should be slightly tilted forward, try to keep your body in one position. Bent arms lie freely on the handles, not tense. The knees are directed forward (not protruding to the sides), the feet are parallel to the floor. When training on any stationary bike, with the foot farthest from the seat, the leg must be fully extended. However, on vertical machines, to effectively pump up the gluteal muscles, you will need to work while standing and make significant efforts.
Is it possible to pump up the ass while riding a bike
Before answering this question, let’s try to figure out which muscles and how intensively they work in cyclists. Immediately, we note that some muscle groups are involved in pedaling, therefore, they carry the main load. Others. take part in maintaining balance, maintaining a certain position of the body, and are also used mainly when turning or driving over rough terrain. The latter include the muscles of the arms, back and abs.
But we are more interested in those muscles that are under significant stress, which means that they can increase (pump up) due to cycling. One has only to look at any professional cyclist to notice thoroughly pumped legs. Indeed, while cycling, the main work is performed by the muscles of the legs: rectus femoris (rectus femoris), wide lateral (vastus lateralis), broad medial (vastus medialis), sartorius muscle (sartorius), gastrocnemius muscle (gastrocnemius).
But now we are most interested in whether it is possible to pump up the buttocks while riding a bicycle. Of course, the buttocks carry a significant load, but during normal riding this load is static. But there is a way out. As soon as the cyclist begins to ride over rough terrain and, in order to maintain balance, switches to a standing position. rises above the saddle. the gluteal muscles immediately begin to experience a serious dynamic load.
Is it possible to pump up the ass on an exercise bike
When exercising on a stationary bike, in contrast to landing on a bicycle, the athlete’s back is straight, due to which the gluteal muscles are actively involved. When the leg pushes the pedal of the machine, the gluteal muscles work in the same way as during the squat on one leg, or rather, during the extension of the hip joint. Rotating the pedals is like alternately squatting with one leg or the other.
If at the same time a high load is set on the exercise bike, there is an intensive pumping of the gluteal muscles, especially the large (musculus gluteus maximus) and middle (musculus gluteus medius). The gluteus maximus muscle (musculus gluteus minimus) is also pumped when the hip is extended on the supporting leg, but the intensity of the load on it is lower than on the gluteus medius muscle.
Closing the question of whether it is possible to pump up the buttocks on a stationary bike, let’s make another Accent:
- a small load at a significant speed and duration of training leads to a decrease in the layer of subcutaneous fat, improves the relief and increases the elasticity of the buttocks;
- high load at a moderate, comfortable pace for you with a short duration of the “approach”. a fragment of the workout. leads to an increase in the muscle mass of the most involved muscle groups.
How to pump up your ass on a bike
It turns out that the more winding the trajectory of movement, the more abrupt descents with subsequent steep ascents meet on the way, the longer such a route, the more chances to pump up the buttocks on the bike. Ideal and a lot of luck if an equipped cross-country bike track is within reach. But if there is no such opportunity, it does not matter either: if you wish, you can always find a suitable training ground. The main thing is not to get carried away too much, remember about your main goal, about safety measures and not go to extremes like extreme north shore, sprint-dh or bmx-super-cross.
The load on the muscles is largely determined by the speed of movement and the terrain in which the training takes place. The position of the bike also matters: when you lean on the saddle, the front of the thigh is pumped, when you pedal while standing. the back of the thigh and gluteal muscles. You should also take into account cardio loads, which are also significant. The involvement of a professional trainer is helpful in designing the correct training regimen. The training schedule, as well as an individual plan for increasing the load should be drawn up taking into account the general health and age norms.
How to pump up your butt on a bike and exercise bike
The largest muscles in a person are the gluteal muscles, this cannot be an accident. It is these muscles that determine the beauty of the gait, support the body evenly, and are a significant object of figure aesthetics. This article is for those who not only want to have beautiful buttocks, but also expect to give them an attractive harmonious shape using a bicycle or exercise bike. You will find out if this can be achieved and what you need to do to get the best result.
How to pump up the buttocks on a stationary bike
The most effective way to increase the size of your glutes on a stationary bike is to include high-intensity periods in your workout. In the beginning, it can be 3–4 periods of 1–1.5 minutes for a twenty minute workout. At the end of the main part of your workout, despite fatigue, do 2-3 sets of air squats, sumo squats, or dumbbell squats. This supplement at the end of your workout will significantly improve your performance.
During exercise, try to focus on exactly those muscles that you want to increase, try to feel the tension in them, feeling the contraction and relaxation of each bundle of fibers, strive to build mass consciously. Of great importance is the regularity of the workouts themselves, as well as adherence to the general daily regimen, a healthy lifestyle, the absence of bad habits and, of course, belief in success.
Arms and shoulders
At first glance, it may seem that the cyclist’s upper body is absolutely not working when riding. And this opinion finds obvious confirmation in the physique of professional athletes. they have very developed muscular legs, but at the same time, their arms and shoulders, as a rule, lag far behind.
But in fact, the muscles in the arms and shoulders, although not as much as the muscles in the legs, also work when riding. Especially if it is skiing in the mountains, off-road, sand, etc. To lock the steering wheel in a static position, you will definitely need to strain your arms and shoulders. Otherwise, the bike will simply sway and you will lose your balance.
The triceps play the most important role. They act as shock absorbers, allowing you to control the distance from the cyclist’s chest to the handlebars, thereby compensating for the stresses that arise when hitting obstacles or falling into a hole.
Of course, do not forget about the work of the muscles of the arms when lifting the bike to the desired floor or stairs. Although such a load will not pump your muscles, it will definitely keep them in good shape.!
What explains the popularity of the bicycle?
This type of transport is relatively affordable both economically and physically, since even a non-professional athlete can easily ride it and even cover rather long distances. During cycling, almost all systems of the human body are involved. When riding a bike, people also enjoy emotionally, as it is a relatively easy sport that does not require much physical effort and has a minimum number of risks.
Modern bicycles are complex units when viewed from the perspective of advanced production technologies. Everything is done to make the person who decided to ride a bike comfortable. These devices are relatively light, they have reliable brakes that help to stop the unit almost instantly. Almost all modern bicycles have several speed modes that switch depending on the desired speed of movement, as well as the terrain where the athlete is on this mode of transport.
During the process of cycling, all the muscles of the thigh are developed. A large load, as a rule, is carried out on the quadriceps, but the rest of the muscle groups take on a relatively even load. When cycling for a long time, the upper legs may hurt, which indicates muscle fatigue, but with frequent riding this type of transport, the muscles become more trained.
During active cycling, these muscles work together with the quadriceps. An increased load is carried out on the buttocks, since it is they who serve to maintain balance while on the bike.
To cycle fast, you need to have trained abdominal muscles. Also, long cycling trips allow you to develop them. The body and back must be held in the correct position, and it is also necessary to be able to hold the body while leaning forward evenly. These muscles that work when cycling should be trained from the first day of cycling, as this will provide an easy ride, in which the person will be much less tired.
What muscles work?
It should be clarified that cycling involves almost the entire body. This also applies to the press, and muscles of the back, and legs, and arms, and lower back, etc. at least they all work to keep your body upright.
Of course, some muscle groups work more and some less. Basically, when driving, the muscles are involved:
It is a small iliac muscle that sits in the groin area. It participates in the process of providing flexion and extension of the leg at the knee, and also helps to regulate the movement of the hip. This muscle is easy to develop, but can be injured by serious cycling. Caution should be exercised when cycling as it can cause discomfort when working out the hip flexor. In this case, it is necessary to interrupt the workout so as not to bring the muscle to stretching or tearing.
Tips on how to ride a bike more efficiently for muscle training
- Remember that muscles train, and also promotes their growth, only an ever-increasing load. If you feel pain in the muscles the next day, it means that the training was a success, and your efforts were not in vain. The load should be increased.
- Regular cycling at a leisurely pace will not allow you to build muscle. In order for the muscles to work most efficiently, a serious load and regular training are necessary.
- Interestingly, the muscles work at different intensities. So, in a cycle from twelve to six (or when pressing the pedal), the gastrocnemius muscle, muscles of the thighs and buttocks are maximally used. In the cycle from six to nine o’clock. the back of the thigh. And in the cycle from nine to twelve o’clock. the iliac muscle.
- Muscles actively work in this way only under the condition of circular pedaling. Therefore, cycling shoes are needed, as well as clipless pedals.
- With pronounced soreness in the muscles, a bathhouse, a sauna, and a warm shower will help. You can also do self-massage. Stretching is necessary after training. The fact that the muscles are aching means that they are swaying. Dont be upset.
- Often, after the load was too intense, cramps in the calves may occur. It is especially unpleasant if it happens at night. This suggests that the body lacks potassium ions (they could be released along with sweat). Therefore, the deficit should be replenished: eat baked potatoes, a handful of raisins, drink dried fruit compote.
What muscles work when cycling
Realizing movement on such a device, the work of many muscle groups is carried out. Therefore, we will understand in more detail what muscles the bike develops, pumps and strengthens.
This list includes the following muscle categories:
- legs and buttocks;
- hands together with shoulders.
Asking the question which muscles are maximally involved and trained during cycling, we can say with confidence that these are absolutely all groups of the whole body.
Considering the load that goes on the legs, the quadriceps, calf muscles and the so-called hip flexor are involved. The greatest load falls on the quadriceps, because they are entrusted with the function of pressing the pedal. The calves begin to work when the foot is extended, which presses the pedal. The hip flexor is one of the most vulnerable parts. It helps the leg when knee flexion occurs.
The muscles of the buttocks also work during active cycling. They work in parallel with the quads and help keep the human body in the position that will be as correct as possible. The biceps of the thigh will be maximally involved if the cyclist lifts the leg up together with the process of pressing the pedal.
The muscles of the back and the press will be involved when cycling. In this way, the correct body position and the straight position of the entire back can be maintained. The maximum work of these muscles is carried out when bending forward, so it is very important that they are strong.
When wondering what muscles train and swing the least while cycling, this includes a group of muscles in the shoulders and arms. You can see that professional cyclists mostly have inflated buttocks and legs, and not shoulders and arms. The muscles of the arms and shoulders are actively used when descending, driving sharp turns, since there is a need to maintain the balance of the steering wheel.
When standing on the pedals, the shoulder girdle is involved, since the load falls on the whole body. Therefore, when moving on a flat road, arms and shoulders practically rest, and getting on hilly terrain, they will have to work hard.
What muscles work on a bicycle
Among the methods of transportation, through the use of which you can not only relax and breathe fresh air in nature, but also improve your own physical fitness, such a means of transportation as a bicycle occupies a special position. This vehicle not only contributes to the rapid burning of excess weight, but also promotes the process of pumping up muscles. Therefore, we will figure out which muscles work and swing when cycling.
Tips to Increase Riding Efficiency
Having figured out which muscles are affected by cycling and which ones are pumped up to the maximum, you should pay attention to simple tips for increasing the performance indicators of riding this popular vehicle:
Tone Your Glutes With Katie Holmes’s Spinning Instructor
- Constantly increasing the load will promote muscle growth. If, after training, there is a burning sensation in the area of \ u200b \ u200bthe muscles, then the lesson was not in vain.
- Slow cycling will be enough to strengthen the muscles. For pumping up you need active and serious loads.
- Purchase of special shoes and contact pedals to maximize body musculature.
- Mandatory execution of special stretching exercises, which will help to avoid unpleasant painful sensations.
Therefore, when the question arises, which muscles the bicycle trains, it is safe to say that it affects the entire muscles. The main thing is to use this vehicle for the benefit of yourself and your own body to the maximum.
The main tip for moderate knee problems is to use cycling shoes and clipless pedals. This will relieve the harmful stress on the joint and allow less effort when driving. Especially important with runs from 30 km per day.
As many of you probably know, pedaling while cycling in the vast majority of cases is done with your feet. Particularly inquisitive people could even notice that the legs are intensely bent and unbend at the knees. But not everyone suspects about potential problems, namely, pain and arthritis / arthrosis, which can easily overtake an inexperienced biker and stay with him for life, depriving not only a bicycle, but also a normal life.
It is about the maximum preservation and prolongation of the combat readiness of these important places of the biker that we would like to talk today, so that it would not be excruciatingly painful for the body parts of ourselves, our beloved, killed by a reckless attitude towards them. In this article, we will mainly consider only the problems of pain in the lower extremities associated with their joints (we will only mention ligaments / muscles in passing. but this does not mean that they are not important).
And don’t say we didn’t warn you. Praemonitus praemunitus.
Does the buttocks swing when cycling
Anatomy and physiology
Within the framework of our article, it is enough to imagine that, in a first approximation, the joint is a flexible articulation of two bones, separated by a lubricating fluid with the clever name “synovial”, which ensures the sliding of the articular surfaces. Accordingly, problems begin with a decrease in the amount of this fluid or an increase in its density. friction increases, pain appears, bones may even touch, injuring the cartilage, which in the long term leads to arthrosis.
Any sport has its own occupational diseases. In cycling, this is, in particular, injuries of the knee (and, to a lesser extent, hip) joints, because the cyclist’s knees experience a prolonged and unnatural (from the point of view of human physiology) load. If this effect on the knees is not very long, and alternates with sufficient rest, it does not lead to problems. But in the case of joints working for wear without a recovery period, quantitative changes lead to a qualitative leap.
What happens when a kettle who bought a bike yesterday (and even a year ago), having learned about marathons, travels a long distance? Physical fitness. okay, tired. it will rest, but. ignorance of the cadence, sports passion, big gears. and that’s it, a person’s joints are injured for life.
The fact is that the “weakest link” in the musculoskeletal system is the joints and ligaments. Bones and muscles are a real deal :)). Muscles ache from exertion, but then pass without consequences, joints are easy to chill or overload, and ligaments. to “break” (which suffers from representatives of “sharp” sports, such as volleyball. basketball. tennis). That is why you need to be careful when choosing a gear when driving (read. cadence and, accordingly, load). And if the increased frequency does not threaten anything except excessive fatigue, then the excessive load with a small cadence without proper preparation (I repeat. WITHOUT preparation!) Already shines with complications, which can then be remembered for a very long time. And with the preparation.
Joints, unlike muscles, do not swing or exercise, and cannot be protected. And in case of injuries, they practically do not recover, except perhaps by a surgical method. Torn ligaments also do not heal, restoration of a torn ligament is possible only with the help of sewing in a prosthesis. Even stretched ligaments are not fully restored. So the joints and ligaments should not be overloaded, but protected from stress and hypothermia. (Although for the sake of completeness, it is worth mentioning that in some places we came across references to the existence of joint training methods. but we have not been able to find it yet.)
It has already been said that when cycling, the knee joints are in an unnatural position. And the loads, respectively, are different. It is even worse to ride with improperly established contacts, with an incorrect fit, with an incorrect cadence, with the wrong technique. Previously, at cycling schools, coaches were very careful about this, says Alexey Nikandrov, a bicycle school coach, Asbest: “There are no knee problems in a cycling school, because from the first days we teach the cadence, about 100 and not less than 80. Classes. 6 days a week. Warm-up, including flexibility, general physical training. Jumps, 200-300-400 times, depending on the readiness of the athlete. Correct installation of the clip-on pedals is very important. Put it crookedly. the joint works asymmetrically, you can ruin it very quickly, in just a few workouts.
The main causes of knee pain can be two. ligaments / muscles or poor lubrication of the joint capsules (this is highly dependent on nutrition) and other joint problems. It is not at all a fact that both knees will hurt at once. only one can hurt.
If these pains appear at the beginning of the season, then the reason may be that you have not rolled in yet.
Nobody can tell 100 percent about the reasons. A sports doctor specializing in this topic can clarify a lot about the knees during a personal examination (we hope you know that sports doctors and ordinary doctors are two big differences and four small ones).
It can be anything from bruises to salt deposits. If the pains become regular, then it is probably better to see a doctor. joints are too serious a thing.
We will not intimidate our reader with creepy details of arthritis-arthrosis and other ankylosis (who does not know. complete fusion of the articular surfaces with a complete lack of movement in the joint). those interested can find the details on their own (for example, in the article by Alexei Kavelin “The problem of knees” and how it to avoid ). We will only mention pain, limitation of mobility, an increase in the size of the knees due to joint swelling. Ask yourself. do you need it? over, to prevent this from happening, you need to know and follow the very simple rules listed below.
The reason is Dehydration. Not drinking enough on the road. a lack of fluid in the body again leads to a decrease in the amount of lubricant released in the knee. over, water comes out of the joints before the body begins to feel thirst. Decision To drink every 20 minutes, even if cold or not feel like drinking isotonic drinks to maintain salt balance and replenish carbohydrate losses.
By the way. and drink less soda, it is exactly the same calcium, they say, washes out of the body.
Mineral still water is best, and it is advisable to constantly change it.
We must also remember about the desalination of the body. It arises precisely as a result of prolonged and profuse sweating, which is facilitated by heat and abundant drinking. Therefore, even in the heat it is necessary to drink less, preferably some mineral water (even better a special mixture. isotonic solution), which at least partially replenishes the salts in the body. You can add a little common salt to the water, for whom it does not taste good. on the contrary, sugar (although the effectiveness of this is questionable) and acid.
If you don’t drink, the knee joints will be covered, everything is very simple. Essno if you are not driving at a plush pace and working. Again, everything is very individual.
Reason. Low cadence The lower the rotational speed, the more effort is exerted on the pedal, and therefore on the knee joints. Joints and ligaments are injured not by speed, but by force. Better often and easily than hard but slowly. Slowly scraping with a heavy load to pedal. slowly kill the joints of the knees.
Some people think that when riding in large gears, the legs “swing sharply”. We want to disappoint them. they do not “swing”, but “hammer”. That is, muscle mobility is lost and there is an increased load on the joints. First, delight: “Wow! I twist slowly, but I go fast! “, and then it hurts excruciatingly. but nothing can be done. the joints are” beyond repair “.
Not just low cadence is bad. Low cadence is harmful, when a high gear is selected and it is simply impossible to pedal more often. Those. pedaling turns out to be power. If you pedal like this for a long time, then it is harmful for the knee joints. In this case, it is necessary to downshift and maintain the desired speed due to the higher cadence.
Solution The solution is to ride in LIGHT gears, pedaling quickly, the first one may feel like you are spinning idle). A healthy cadence is over 60-70. Racers sometimes turn 160-180. The old road rule: cadence in the range of 80-100 (110 is certainly cool, but you shouldn’t chase it stupidly!), Plus the proverb: lung hurts. shift down, legs hurt. shift up. Alternatively, do not twist at all. That is, twist, but in “short bursts”. Remember one more saying. “It is better to talk than to break”.
The optimal mode, both in terms of efficiency and the load on the knees, is considered to be 100-110 rpm. True, without a warm-up, you will not be able to rotate so quickly.
It is more useful for the legs to twist faster. Without bringing it to the point of absurdity, of course. Depending on the load, the cadence should be kept in the range of 80. 120 rpm (the higher the load, the higher the cadence). is already for athletes because it is still difficult to twist so quickly.
It should be added that excessively high cadence is also harmful. Each has its own limits, one maximum is 80, and the other holds 100.
Top 5 Tips To Avoid A Sore Ass On Your Bike | GCN’s Pro Tips
When to switch? When it becomes uncomfortable, then switch over. Discomfort is either “chattering” (too small gear), or “breaking” (big). The first is preferable. you won’t overload the joints. Try to stick to the rule “less is better”. when you just ride, naturally. That is, keep the gear on the verge of “chattering”. about 39×19 for 28 km / h or 39×17 for 30-32. “Dummies” can do it easier: as it becomes difficult (or quickly). switch.
Actually relieving the knee and raising the cadence is possible with the contact pedals (or in extreme cases the toe clips). it is much easier to maintain high cadence in them. First of all, the contacts allow you to better distribute the load on the legs: work occurs along the entire stroke of the connecting rod. This improves efficiency and relieves knees.
Another opinion is that contacts and toklips have nothing to do with it. Only the nature of the load on the muscles depends on toe clips and contact pedals. And the ultimate cadence depends solely on fitness. By the way, a computer with a cadence sensor is very useful for this. it allows you to monitor the cadence and hold it even in case of extreme fatigue. Of course, it is quite difficult to bring your cadence to the level of a professional messenger, and yes, in general, it is not very necessary, but to bring it to the normal level of 75-80 is easy if you just follow the cadence and switch not when it becomes difficult, but when cadence will fall.
Pay attention to the technique. strictly speaking, one should not “reap”, but “twist”. That is, to press in the front part, to pull up in the back, and in the “dead spots”. at the top and bottom. “bring”. It’s easy to say. And it takes a long and boring way to train. on the bench, on long winter evenings :). Or in the mountains, where every movement counts and whether you like it or not, you have to turn it right.
For the development of cadence there is an exercise. you stick a gear with a ratio of 2.1-2.4 in the morning and ride like that all day, uphill, downhill, quickly and slowly. It is very useful. We recommend doing this in gear 44-18.
IMHO, something like OFP should help. pull yourself up on a horizontal bar, do push-ups, etc. it strengthens bones, joints, tendons. After a couple of months of light exercises with a barbell, all the consequences of old injuries completely disappeared. my shoulder joints hurt.
You can try to increase the cadence, and train the joints to load, rolling a little, but as often as possible. Ideally, leave every day, as soon as the knee hurts, go home.
Train a joint not only with a bicycle. Gymnastics, swimming pool, exercise equipment (carefully!). the best.
The point about high cadence and low load on the legs and knees has a downside, because in addition to the joint, the ligaments of the joint can also hurt. If you cycle a lot and hardly walk, your knee ligaments will partially atrophy, and it becomes easy to get injured in everyday life or from any accidental jerk while riding. I think in this case it is sometimes worth training the ligaments of the knees, for example, with a small number of squats. Enough and no extra burden.
Cause. Unheated and / or cooling knees / joints When pedaling, knees are loaded very seriously, and on a bad road and uphill they work in extreme mode. Knee joints can be easily damaged if they are “cold”, not heated, and it is easy to get cold in autumn and winter. at the same time, a sufficient amount of lubricant is not produced in the joint (its viscosity is too high), the load and friction increase.
about how you can kill your knees. ride in blown bike poles. Freezing the knee joint is VERY easy. Topical in winter.
Decision Before leaving, do (still at home) 15-20 squats.
Drive at a very calm pace for the first few kilometers.
Smear with warming ointments and put on warm knee pads, at temperatures below 20, knee insulation is mandatory, even if you ride in shorts, knees must be insulated!
Warming agents (sports rubbing, pepper patches) are used to provide more favorable conditions for the functioning of synovial fluid when pedaling in severe meteorological conditions: low air temperature, rain, etc. Cycle shirt sleeves. It is not recommended to use knee pads made of elastic fabrics, which are widely used in sports games.
You can also note the extremely soft skein with an elastic bandage, 2 hours before the trip. the knees themselves warm up robustly, even without the finalgon and the like. The load on the “warm” joint is several times less harmful. the main thing then is not to get cold and constantly keep warm.
At normal times. harden the joints (with cold water from the shower, and it is better not only the knee, but the whole body).
A knee pad will help prevent these misfortunes. If there are no problems, then it is simple, elastic. In severe frosts. with neoprene and insulation. If you are prone to injury, and after injury, it is better to use special joint braces. Knee pads and bandages perform several tasks at the same time:
- create compression of the joint, prevent stretching of ligaments and muscles;
- isolate, retain heat, without interfering with skin respiration, improve blood circulation, enhance metabolic and recovery processes, reduce pain;
- during the work of the joint, there is a constant micro massage of the skin and active points;
- protect from bruises and abrasions.
Sometimes, even in the warm season, it is worth putting on a knee pad at the beginning of the trip to quickly warm up the knee joint.
clothes will be needed in the fall: it becomes possible to catch cold joints, and this is already fraught with rheumatic diseases.
And you also need to be careful to keep your feet warm. In the rain, it is better not to ride at all or to ride in waterproof warm pants. In winter, dress too so that your feet are not cold.
Cause. Overloading of the knees due to improper fit Solution Change the fit: saddle tilt / pin height / stem / handlebar. all this allows you to change the fit within good limits. Den Prozorovsky: At first I also suffered. There was a short, slightly raised stem and KK steering wheel. Now the hands go numb, then the priest, then the knees ache. Couldn’t pick up the landing.
Now there is a 72 cm handlebar (ITM Millenium DH with butted and raised), horns, a long stem with a negative angle (looks strange, but I feel comfortable), a Bontraiger pin, and a simple IKE saddle. The frame is 22 inches, but I myself am 120 kg and 2 meters. Max. mileage per day. 200 km. Asphalt / soil. No negative emotions, except for a slight pain in the muscles (and even then because he was breaking up the hills like a locomotive). After bathing and taking ascorbic acid with gluconates / orotates in the morning everything is OK. Yes, also a double-crown fork, 130 mm. Really working.