Quads or Hams

[maggiedatongue]

Hi everyone,

I'm new to the group. I found it earlier this week while searching for bike reviews and have been lurking and I love what I see! So today I signed up.

So my first question is this.....what are the primary muscles used when biking, quads or hamstrings? The reason I ask is I recently lowered my seat and now I really feel it in my hamstrings where I used to feel it in my quads and unfortunately my knees. I'd really like to learn proper technique.

Thanks.....have a good day!

[Kathi]

This is from a book called "The Pilates Edge, An Athlete's Guide to Strength and Performance" by Karrie Adamany and Daniel Loigerot

MUSCLES USED IN THE PROPULSIVE PHASE OF THE CYCLING STROKE
"On extension the gluteus maximus, hamstring and quadriceps are used. As well as the erector spinae.
On flexion the hamstrings, rectus abdominis, internal obliques, external obliques, and tranverse abdominis are used."


How much did you lower your saddle? Did you change your saddle position?When you lower or raise a saddle its sometimes necessary to move the saddle forward or backward.

Do you use clipless pedals? I'm having some of the same issues right now as I'm recovering from ACL surgery and have to use platform pedals on my bike. My therapist feels that my hamstrings are not getting strenthened equally to my quads without the use of the clipless pedals so I have to do more pt oriented workouts for the hamstrings.

I had a new saddle put on and its a little to far forward, after yesterdays ride I really felt my hamstrings. I don't know if thats what did it or the extra hamstring work I'm doing.

[VenusdeVelo]

You will definitely engage both muscles, and also the gluteus, or "butt" muscle ;-). Your usage depend on how you ride/pedal also -- as you push down on the stroke you will use your quards, but as you come up on your stroke, you can basically lift up and engage your hammies. This is a good technique to try when your quads are sore or worn out from a tough climb. I used it alot ot let them rest (but of course you need clipless pedals for it). If your knees are sore, then I would have your LBS to some fit checking. Tops of knees can mean saddle height (underextension), backs or sides of knees can mean something different. So it's hard to pinpoint and a fit is always recomended. Basically your knees should not hurt on a ride, if they do get it checked out.

Consider checking out some books on cycling to read up a little on pedal stroke techniques -- there are so many things you can learn about pulling up on your stroke, how to pedal a full circle, making sure to not lift the heel too much, etc. Alternative is to also ride with someone who is a good experienced rider and have them watch your stroke and give pointers.

Best of luck on your new rides!!

[maggiedatongue]

Ladies...thanks for the great responses!

Kathie...I dropped the saddle by about an inch and am not able to move it forward as it is as far as it can go. In all honestly, I think this bike is too big for me. It's a men's bike, 19" frame and I'm 5'9". I bought this bike 2 years ago and am only starting to really take an interest in it now and of course have only recently found this great forum! I find that I am reaching for the handlebars more than I would like to be reaching.

I don't use clipless pedals, but someday I will. The idea has been spinning around in my head, especially after reading many of the posts here.

Interesting about your hamstrings and ACL relationship. I hope your exercises and biking help you to get stronger and heal. I can't help but wonder if this is also a part of my problem with my hamstrings not being as strong as they should as I've been letting my quads and knees do all the work.

VenusdeVelo.....you've tapped into my dreams....someday I hope to grow up and actually have a butt! Perhaps putting many miles on my bike this summer will help!

On the downstroke, I'm using quads but since I lowered my seat I can really feel my hamstrings and may actually be using them more than then quads! I rode to work 4 times this week and could feel the hammies every day. And the knee pain comes at the top so perhaps what I am learning here today is that I am not set up properly on my bike, or it is too big for me. I shall investigate.

[VenusdeVelo]

He he ! I have extra butt to give away so I have to ride my bike to get RID of it !!

[Kathi]

Bike fit is so important, I've heard that tall women can have just as much trouble getting a bike to fit as small women if they need a shorter tt.

It is good your asking questions, the more you know about your needs the better you can communicate your concerns in the LBS.

A one inch drop is a lot. I think the rule of thumb, ( I could be wrong about this) is 1 cm at a time. I made a 4 cm change in the rise of my handlebars and my body complained for about a month afterwards.

I know it sounds like a lot of money but paying a qualified fitter for a refit will save money in the long run.