Climb01742
07-16-2005, 06:09 PM
the last 3 weeks have been my toughest training so far. until now i've been pretty injury free. today was a hard day of riding: a 40/40 day. 2 x 20 min at 65-75 rpm, 80-90% effort, then 2 x 20 min at 100 rpm, 89-90% effort, with 5 min rest between intervals, and with WU and CD about 2 hours in the saddle. tomorrow is 3.5 hours steady endurance.
and my body has shown me what my weak link is: left gluteus medius, which when its weak and tight, recruits the quadratus lumborum, and screws that up too! in normal human speak, think of your upper/outer butt muscle and your lower back/side. both of these have been locking up on me lately. i'm stretching like crazy, using a tennis ball to do trigger point stuff, and got a massage today.
if this were a regular summer, i'd back off a bit. but mt washington is in about a month. i'm trying to walk the edge between pushing my body without breaking it. well, i now know what i need to work on this fall/winter, strengthening-wise. your body will find its weak link. but for now, could anyone suggest an exercise or two to strengthen the glut medius? i'm trying lateral leg raises, with my leg angled back a bit. any other ideas? and any good stretches for the glut and the quad lumborum? any and all suggestions totally and genuinely appreciated. i had a feeling that the injury free spell was a lucky streak flirting with danger. now, if only i can tiptoe on this edge for 5 more weeks... ;) thanks!
and my body has shown me what my weak link is: left gluteus medius, which when its weak and tight, recruits the quadratus lumborum, and screws that up too! in normal human speak, think of your upper/outer butt muscle and your lower back/side. both of these have been locking up on me lately. i'm stretching like crazy, using a tennis ball to do trigger point stuff, and got a massage today.
if this were a regular summer, i'd back off a bit. but mt washington is in about a month. i'm trying to walk the edge between pushing my body without breaking it. well, i now know what i need to work on this fall/winter, strengthening-wise. your body will find its weak link. but for now, could anyone suggest an exercise or two to strengthen the glut medius? i'm trying lateral leg raises, with my leg angled back a bit. any other ideas? and any good stretches for the glut and the quad lumborum? any and all suggestions totally and genuinely appreciated. i had a feeling that the injury free spell was a lucky streak flirting with danger. now, if only i can tiptoe on this edge for 5 more weeks... ;) thanks!