The pain is finally subsiding

As I mentioned yesterday, I've included body weight exercises as the core of my strengthening program for the off season. Don't underestimate the intensity or benefit of these exercises. They may seem simple for the first few repititions but the effect in cumulative. Today is the first day that the pain in my quads has started to go away.

Here's something for cyclists to remember! Cycling is a concentric only activity. That means that the muscle contractions that we use to pedal the bike always shorten the muscle. There are two other types of muscle contractions, isometric and eccentric. Isometric contractions are done while keeping the muscle length the same. In eccentric contractions, the muscle is getting longer as the contraction is held. The vast majority of exercises are a combination of concentric and eccentric muscular contractions. Swimming and cycling are two examples of concentric only activities(for the most part).

Most muscle soreness is created by eccentric loads. So, if you are considering a strengthening program...take care to transition to eccentric loads very carefully. Start with light loads and fewer repititions than you think you can complete. If your muscles respond with minimal soreness, progress the load and repititions next time. Don't over do it starting out.