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Muscle balancing for power and endurance

People who take part in sport whether competitive or recreational are by nature competitive and will look for any legal means to improve their performance.

Cyclists are no different and while they spend long and usually happy hours outdoors there is usually a competitive undertone and a drive to continuously improve on past performances. However observations would indicate that many recreational cyclists and sometimes even competitive cyclists are neglecting an important source of power and efficiency, by focusing primarily on the push down of the pedal stroke which uses their quadriceps muscle group and don't pay enough emphasis on the pull up stroke which uses the hamstrings muscle group.

The result is that the cyclists lose a high percentage of cycling power and economy and fatigue quicker by using only one important muscle group. The other and often hidden consequence is that the overload on the quadriceps relative to the hamstrings increases the risk of injury.

While the gym and cycle training is an essential part of building cardio respiratory fitness for endurance it does not always improve power and speed. It is in this area that maximal strength training can make the difference and is just as, if not more important, than endurance and kilometres on the road. However strength training without a specific purpose, goal and targets can be frustrating, boring and even counter productive.

This is where technology in the form of the Cybex Isokinetic testing unit can be an invaluable asset in that it provides a scientific baseline for all athletes, especially cyclists, to precisely measure the relative muscular strength of both quadriceps and hamstrings. The Cybex also provides vital information regarding muscular imbalances and weakness and with that knowledge adjustments can be made accordingly.

This information can precisely identify the areas for targeted training, provides specific and measurable targets to be achieved and can form the basis of professionally designed training programmes to achieve optimum performance.

The Cybex is not only useful in improving strength and endurance and providing baseline values to monitor progress, it also plays an important role in the rehabilitation of injury. The Cybex has the advantage of being able to preset constant speed and the amount of resistance that the athlete applies to the Cybex will be matched by the machine and reciprocated. Therefore the athlete decides how hard to push and cannot cause any further injury.

If you are a cyclist and feel that the Cybex could be beneficial to you, come in and book your Cybex test at the Centre for Sports Medicine in Umhlanga on 031 560 5557.

www.centreforsportsmedicine.co.za

Melissa Mitchell
Biokinetic Intern, Jackson & Wright Biokineticists
Centre for Sports Medicine, Umhlanga

031 5605557 or info@centreforsportsmedicine.co.za