specific muscle weakness help

[poynedexter]

i'm after some advice about how to tackle a specific weakness.

while racing i notice that if there's one thing that lets me down or is the first to go, its the muscles on the inside of my knee, the tear drop one. cramp tends to bite me there after about 50/60 miles on hilly courses. its hard to replicate this scenario in training and the other leg muscles glutes etc are fine. i'm doing my training, plenty of 100 milers and turbo intervals etc but still we have this.
im obviously stressing this muscle till it fails, but im only seeing it in racing

so does anyone have specific training ideas which will target this area? i had thought about doing some intervals etc at the back end of endurance rides?

 

[Citius]

How often has it happened?

I've had similar problems in the past, and something as subtle as a 1-2mm movement of the saddle up/down or forward/back, or 1mm tilt up/down can often alleviate such issues without having a massive impact anywhere else. Worth a try, cos it doesn't seem like there's much else wrong.

 

[poynedexter]

i did 90 mile race 3 weeks ago and it kicked in at 80 miles, while todays much hillier course it was at 50 miles. but its been a feature in hard races over the last couple of years. it may just be the result of an attacking race and having to be on the limit too much. ive had a bike fit done and am typically happy with my position. its a frustrating thing which ive got to tackle this winter!

 

[Citius]

ive had a bike fit done and am typically happy with my position.

Maybe so, and I wouldn't suggest any material changes. But something as sublte as 1mm here or there can make a difference to muscle recruitment without ruining a good position.

 

[ayceejay]

The VMO (your tear drop) is one of several muscles that support the knee and powers the straightening of your legs and doesn't work alone, something
in the way your legs operate puts too much emphasis on this one aspect. Your leg is not moving in the correct trajectory either through an imbalance in your musculature or the machine it is attached to.

 

[Milkfloat]

Did your bike fit include cleat positioning?

 

[poynedexter]

The VMO (your tear drop) is one of several muscles that support the knee and powers the straightening of your legs and doesn't work alone, something
in the way your legs operate puts too much emphasis on this one aspect. Your leg is not moving in the correct trajectory either through an imbalance in your musculature or the machine it is attached to.

interesting. i'm not very flexible at all. perhaps this is limiting my glutes and hamstring recruitment. perhaps some core work, stretching and maybe some dynamic exercises may help.?

Did your bike fit include cleat positioning?

yes it did

 

[Cuchilo]

Thats the muscle i suffer with , i assumed it was a lactate problem and could still be but i also assumed it was my quads

 

[fossyant]

Potential dehydration ? I cramp in my calves over long distances.

 

[ayceejay]

interesting. i'm not very flexible at all. perhaps this is limiting my glutes and hamstring recruitment. perhaps some core work, stretching and maybe some dynamic exercises may help.?

Let me start by saying that any 'advice' offered here is a strictly amateur affair and you should check with someone
who is more intimate with details you don't share here as we are all different but from what we do know you are a serious
cyclist (plenty of 100 milers).
So from my experience specific muscle weakness is a statement that puts the cart before the horse and only seeing it in racing is another red flag and when you respond as above it suggests that your enthusiasm is a ahead of any other consideration and I would strongly suggest some personal coaching.

 

[Citius]

Nobody actually knows why muscles cramp, but it is typically a result of either over-use, under-training, imbalance or positioning - or all of the above. All you can do is trial and error and see what helps. I'd start with making some small positional adjustments though - they will cost nothing and so should work out a bit cheaper than paying for a coach.

 

[ayceejay]

Well there you have it poyndexter two opposing points of view, one after the other, I will give you a warning Citius will defend his point of view, right or wrong until the cows come home - me I'm finished good luck.

 

[poynedexter]

thanks guys. like a lot of things, not a simple solution. if i find it i'll let you know. maybe i've run out of talent again