Weak Hamstrings

[velohiker]

When I train extremely hard or race I normally blast my hamstrings and glutes to the point where it takes a couple of days of continual stretching to recover. I'm 53 and have only started racing in this past year and I was wondering if this indicates overly weak hamstrings or a problem with my spin. Quads never seem to be a problem. Also in the gym I cannot lift very much weight when doing exercises that hit the hamstrings. Can anyone suggest some exercises or routines that can help strengthen the hamstrings?

Thanks

 

[wiredued]

I would try lowering my seat a bit and/or take Hyaluronic acid on training days to keep tendons hydrated.

When I train extremely hard or race I normally blast my hamstrings and glutes to the point where it takes a couple of days of continual stretching to recover. I'm 53 and have only started racing in this past year and I was wondering if this indicates overly weak hamstrings or a problem with my spin. Quads never seem to be a problem. Also in the gym I cannot lift very much weight when doing exercises that hit the hamstrings. Can anyone suggest some exercises or routines that can help strengthen the hamstrings?

Thanks

 

[greyg8r]

When I train extremely hard or race I normally blast my hamstrings and glutes to the point where it takes a couple of days of continual stretching to recover. I'm 53 and have only started racing in this past year and I was wondering if this indicates overly weak hamstrings or a problem with my spin. Quads never seem to be a problem. Also in the gym I cannot lift very much weight when doing exercises that hit the hamstrings. Can anyone suggest some exercises or routines that can help strengthen the hamstrings?

Thanks

Deadlifts target the hamstrings, glutes and lower back - muscles needed by all cyclists.

http://exercise.about.com/od/lowerbodyworkouts/ss/deadlifts.htm

 

[fleshbroiler]

Not sure if this will help much. I agree with the previous post that deadlifts are a good exercise for the hamstrings. I regularly do box squats, deads and good mornings, but cycling isn't my only interest. One of my favorite pieces of equipment to isolate the hamstrings is the Glute-Ham Raise machine (GHR). You can perform a bunch of different exercises on it including the glute ham raise. I hope that doesn't sound too confusing. If you can get access to one for a while I think you'd find it worthwhile.