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Strengthening Connective Tissue, Part 2
Resistance Training for Endurance Cyclists
by Dan Kehlenbach & John Hughes
- Resistance training overview [ Part 1 | Part 2 ]
- Increasing core strength [ Part 1 | Part 2 ]
- Developing leg strength [ Part 1 | Part 2 ]
- Improving muscle balance [ Part 1 | Part 2 ]
- Strengthening connective tissues [ Part 1 | Part 2 ]
- Improving upper body endurance [ Part 1 | Part 2 ]
Strengthening connective tissues, to reduce the risk of injury.
The knee is vulnerable to overuse injuries such as tendonitis. Continue doing the three single-leg exercises described in part 1 to strengthen the connective tissue around the knee. These can be done two days a week throughout the cycling season. Do one set of 20 reps with light weight 5 or 6 days a week, using more resistance. Tightening the muscle and holding (the isometric contraction) is what's important.
Single-leg short-arc quad extension: Seated with leg flexed 20 to 30 degrees and a weighted belt around your ankle. Straighten leg and lock knee, hold for 5 - 6 seconds, then lower 20 to 30 degrees. Do not do full range of motion leg extensions, which place tremendous compressive forces on the knee.
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Single leg abductor: Lying on your left side with a weighted band around your right ankle. Tighten your quads to lock your knee, and raise and lower your right foot.
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Single leg adductor: Lying on your left side with a weighted band around your left ankle. Tighten your quads to lock your knee, and raise and lower your left foot.
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