engaging the ***

[elk]

:p
When I ride I feel almost all the "burn" in my muscle group name escapes me
(front of my thighs)

How does one engage one's rear muscles..gluts etc...to do more work?

elk

( and you thought this was going to be more about the icky guy in the lbs...:rolleyes: )

[Zen]

Those would be your quadriceps.
To get your butt to do more work you'd have to stand, or kind of crouch-hover over the seat.
To get your hams more involved (and hip flexors) pull up on the opposite leg from the one you're pushing down with.

[VeloVT]

I believe you will always be using absolutely more quads than hams, but you CAN emphasize the hams relatively more by changing your seat position. Moving forward a bit, like on a tri bike, will allow you to recruit more hams and glutes.

Of course, you need to be mindful of your knees when fiddling too much with your seat fore-aft position. You might start just by trying to slide forward on your seat when climbing, etc, and see how that feels. If you think it makes sense to try something more and your LBS is generous about fit tweaks, you might have them set you up on a trainer and gradually move your seat forward a bit.

[Zen]

You can do all that in the course of a normal training ride, on hills for instance. I wouldn't mess with the seat at all.

[elk]

even more reason to switch out the B67s for the B67...more sliding room...

[Zen]

When you had your bike fit, you had your seat placement decided as well, right?
I mean, is it where it's supposed to be?

[Kano]

I found those muscles when I got the special pedals -- toe cages work too, but the "clipless" pedals and cleated shoes really made a difference. Halfway through our first real ride with them, I said to DH, oh my! I have butt muscles!

Karen in Boise

[Zen]

Oh. yeah. I was taking it as a given that you were clipped in.
Are you?

[elk]

nay, not clipped in...no cages...but this is the first time I've heard a good reason to do it...;)

as far as where the seat is supposed to be...I'm not sure...still working on it....

e

[BleeckerSt_Girl]

I have no trouble engaging the butt and hamstring muscles.
Elk- I just sit up straight (like you can do now with your albatross bars!) and concentr4ate on relaxing the front thigh "quad" muscles.....instead, try to power your pedaling from the butt and hip joints and keep relaxing the tops of your thoighs. I find this works best on a long low incline where it's good to switch to after your quads are burning for a while. It's almost a mind thing- your muscles follow if your mind keeps telling them.
I learned that "power up from the hips and butt" trick right here on TE under a hills thread. It's GREAT when you start running out of steam on a long hill. :)
....But it also happens to work your butt and hamstring muscles nicely. ;)

And yes, standing and powering your way up a hill will help those muscles too.
But don't forget you WANT bigger quads anyway- they are the biggest most powerful leg muscle i think.

:) :)

[KnottedYet]

My riding pattern (on cleats or on platforms) uses a lot of butt. So I've got this rather ummm "rounded" posterior when viewed from the side. Buns of Steel! (and I've got wide hips, so I'm just looooooovely to behold, I'm sure...:eek: )

I seem to kick in more butt when I concentrate on good posture and keeping my lower abs firm.

Remember, the quads are a two-joint muscle complex. Part of them is also a hip FLEXOR. (brings your knee to your chest) So you've got to be kicking in a hip EXTENSOR to counterract that as you push down on the pedal. Your butt and hams are the biggies there. (but hams are a 2 joint complex, too.... so someone's gotta be counterracting the knee flexion activity if you are trying to use the ham as a hip extender as you push on the pedal) (quad and ham can get a good tug-o-war going!)

Butt: hip extensor
Quad: hip flexor, knee extensor
Ham: hip extensor, knee flexor

Upshot is, if you are pedalling you are automatically using your butt at least some and if you can concentrate on the muscles a little you can raise it's activity.

It's all about the co-contractions...

[elk]

once again...i go out onto the streets armed* with more excellent information.
it all comes down to the same thing, eh? expanding the consciousness into the body....
(my favorite question: where in the body IS the mind?)

thank you

elk

*replace with proper muscle group

[annie]

I've found that when I spend more time riding "in the drops," I automatically use my gluts and hammies more than when I ride slightly more upright. I also agree that if you focus your attention on using those muscles, no matter what your position, you will use them more efficiently. The benefit is more strength in your pedaling, and a more even load on your muscles, which lets you use all of them for a longer time. Or so the theory goes...................

Annie

[kelownagirl]

My butt muscles always hurt when I climb steep hills....

[KnottedYet]

My butt enjoys our leisurely walks up steep hills. The singing birds, the sparkling rays of sunshine, the lovely flowers, the gentle breezes... :D

[elk]

My butt enjoys our leisurely walks up steep hills. The singing birds, the sparkling rays of sunshine, the lovely flowers, the gentle breezes... :D

flowers, birds, breezes....that turn into singing winds....but Knot, I thought you climbed said hills in Seattle!!

I must be sitting on my saddle right 'cause this butt is writing a letter to the editor...:rolleyes:

e

[Dianyla]

And yes, standing and powering your way up a hill will help those muscles too.
But don't forget you WANT bigger quads anyway- they are the biggest most powerful leg muscle i think.

Not necessarily. Some of my knee pain problems are a result of overdeveloped quads, relative to my other leg muscles. I find that I have a habit of leaning too far forward, rounding my back, and tucking my tailbone under which makes me rely too much on my quads. This posture gets me in trouble in almost all situations: riding seated in the saddle, standing up out of the saddle going up a hill, walking up stairs, walking up a hill, backpacking, etc.

I have to consciously stand up a little straighter, arch my back a little, and stick my tailbone out in order to engage my butt muscles. This helps a lot with my knee issues.