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Cycling

Quick Reference​

AspectDetails
Primary MusclesQuadriceps, Gluteus Maximus, Hip Flexors
Secondary MusclesHamstrings, Calves, Core Stabilizers
Energy SystemsPredominantly Aerobic (endurance); Anaerobic (sprints)
Common InjuriesPatellofemoral Pain, IT Band Syndrome, Low Back Pain, Neck Pain

Muscles Trained​

Cycling involves continuous rotational movement through the pedal stroke, with different muscle groups activating during specific phases of the cycle.

The downstroke from 12 o'clock to 6 o'clock is where most force production occurs.

Quadriceps (Primary Driver)

  • Vastus lateralis, medialis, intermedius, and rectus femoris
  • Most active from 0-90 degrees of the pedal stroke
  • Responsible for knee extension under load
  • Typically becomes the dominant muscle group in cyclists

Gluteus Maximus

  • Activates during hip extension
  • Most active from 0-135 degrees
  • Critical for power output, especially when climbing or sprinting
  • Often underdeveloped relative to quads in casual cyclists

Hamstrings (Supporting Role)

  • Assist with hip extension during downstroke
  • Work synergistically with glutes
  • Typically less developed than quadriceps in cyclists

Joints Involved​

Movement Pattern

  • High-repetition flexion and extension
  • Typical cadence: 80-100 rpm = 4,800-6,000 repetitions per hour
  • Range of motion typically 70-110 degrees

Demands

  • Patellofemoral joint experiences significant compressive forces
  • Proper bike fit critical for joint health
  • Common site of overuse injuries (tracking issues, IT band friction)

Considerations

  • Seat height affects knee flexion angle
  • Too low: excessive knee flexion, quad dominance
  • Too high: hyperextension, hamstring strain
  • Cleat position affects knee alignment through stroke

Energy Systems​

Characteristics

  • Primary system for rides over 2-3 minutes
  • Utilizes oxygen to metabolize carbohydrates and fats
  • Sustainable for hours with proper fueling

Intensity Zones

  • Zone 1-2 (Easy/Endurance): Can maintain conversation, 60-75% max heart rate
  • Zone 3 (Tempo): Comfortably hard, 75-85% max heart rate
  • Zone 4 (Threshold): Sustainable for ~1 hour, 85-95% max heart rate

Adaptations

  • Increased mitochondrial density
  • Enhanced capillary network
  • Improved fat oxidation capacity
  • Greater aerobic efficiency

Training Examples

  • Long steady rides (2-6+ hours)
  • Tempo intervals (20-40 minutes)
  • Sweet spot training (88-93% FTP)

Common Imbalances​

Cause

  • Prolonged hip flexion during cycling
  • Hours spent in seated, flexed position
  • Constant engagement during upstroke

Manifestation

  • Anterior pelvic tilt
  • Difficulty standing upright after ride
  • Low back discomfort
  • Reduced hip extension in other activities

Assessment

  • Thomas test for hip flexor tightness
  • Reduced ability to extend hip behind body
  • Compensatory lumbar extension when standing

Impact on Performance

  • Limited glute activation
  • Inefficient power transfer
  • Reduced climbing ability
  • Increased injury risk

Complementary Training​

Hip Flexor Stretching

  • Half-kneeling hip flexor stretch
  • Couch stretch
  • 90/90 hip stretch
  • Frequency: Daily, especially post-ride

Hamstring Mobility

  • Standing hamstring stretches
  • Supine leg raises
  • Active isolated stretching
  • Frequency: 3-4x per week

Thoracic Mobility

  • Foam rolling upper back
  • Thoracic extension over foam roller
  • Thread the needle
  • Cat-cow progressions
  • Frequency: Daily

Hip Mobility

  • 90/90 stretches
  • Pigeon pose
  • Hip circles and CARs
  • Deep squat holds
  • Frequency: 4-5x per week
Injury Patterns

Knee Pain​

Patellofemoral Pain Syndrome (PFPS)

  • Cause: Bike fit issues (seat too low, fore/aft position), quad dominance, weak VMO
  • Symptoms: Pain around or behind kneecap, especially during/after riding
  • Prevention: Proper bike fit, VMO strengthening, gradual volume increases
  • Treatment: Reduce volume, address biomechanics, physical therapy

IT Band Syndrome

  • Cause: Seat too high, excessive internal rotation, weak hip abductors
  • Symptoms: Pain on outside of knee, especially during rides
  • Prevention: Proper bike fit, hip strengthening (especially glute medius), foam rolling
  • Treatment: Rest, IT band stretching/rolling, cleat adjustment, glute strengthening

Patellar Tendinopathy

  • Cause: Excessive volume, big gear pushing, quad dominance
  • Symptoms: Pain at bottom of kneecap, worse with power efforts
  • Prevention: Appropriate gearing, gradual loading, quad/patellar mobility
  • Treatment: Eccentric quad exercises, reduce intensity, address biomechanics

Low Back Pain​

Mechanical Low Back Pain

  • Cause: Poor bike fit, weak core, tight hip flexors, excessive flexion
  • Symptoms: Pain in lumbar spine during or after rides
  • Prevention: Core strengthening, hip flexor stretching, proper bike fit
  • Treatment: Postural exercises, core work, bike fit adjustment, thoracic mobility

Sacroiliac Joint Dysfunction

  • Cause: Leg length discrepancy, asymmetric pedaling, poor saddle support
  • Symptoms: One-sided low back/hip pain
  • Prevention: Proper bike fit, symmetrical training, core stability
  • Treatment: Manual therapy, core stabilization, bike fit assessment

Neck Pain​

Cervical Strain

  • Cause: Aggressive position, prolonged extension, poor upper body strength
  • Symptoms: Neck pain and stiffness during/after rides
  • Prevention: Gradual adaptation to position, neck strengthening, proper fit
  • Treatment: Position adjustment, upper back mobility, strengthening

Upper Trap Overuse

  • Cause: Excessive handlebar weight-bearing, poor posture, tension
  • Symptoms: Pain in upper shoulders/neck, headaches
  • Prevention: Core engagement, proper weight distribution, relaxation
  • Treatment: Massage, stretching, postural correction, bike fit

Saddle Issues​

Saddle Sores

  • Cause: Friction, pressure, moisture, poor shorts/saddle
  • Symptoms: Skin irritation, chafing, boils
  • Prevention: Quality chamois, proper hygiene, chamois cream, bike fit
  • Treatment: Time off bike, hygiene, antibacterial treatment if infected

Genital Numbness

  • Cause: Excessive pressure on pudendal nerve, poor saddle choice/position
  • Symptoms: Numbness in genital region during/after rides
  • Prevention: Proper saddle (cutout design), frequent position changes, bike fit
  • Treatment: Saddle adjustment/replacement, stand frequently, medical evaluation if persistent

Hand/Wrist Issues​

Handlebar Palsy (Ulnar Neuropathy)

  • Cause: Pressure on ulnar nerve, poor hand positioning, rigid grip
  • Symptoms: Numbness in ring/pinky fingers
  • Prevention: Padded gloves, frequent hand position changes, proper bar setup
  • Treatment: Reduce pressure, adjust hoods/bars, nerve gliding exercises
Sources
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