Runners Forum - Kick Runners banner
1 - 9 of 9 Posts

·
Registered
Joined
·
9,689 Posts
Discussion Starter · #1 ·
I had a workout this morning that's one of my favorites-- WU, then 2:00 prep, 1:30 70 RPM, :30 recovery, 1:00 70 RPM, 5:00 recovery x 4, CD.<br><br>
My husband looked at the workout and asked if that wasn't going to trash my knees. Way back when we were dating, we used to ride together. He'd sit there in his highest gear the entire time. I told him he'd trash his knees doing that. His solution was just to stop riding.<br><br>
So, why is it okay to do these low RPM workouts? My thoughts were because it's only for a limited time and in a controlled situation (trainer). Thoughts?<br><br>
I'd ask my coach, but he's on vacation and this doesn't seem urgent enough to bug him.
 

·
Registered
Joined
·
605 Posts
I think low RPM workouts have their place, but it does put extra stress on the knees. All that means is you need to pay attention to how your knees are feeling. If they start to hurt, stop. If you have a history of knee problems, then perhaps a low RPM workout isn't for you.<br><br>
Victor
 

·
Registered
Joined
·
8,914 Posts
Always, always, always pay attention to your knees. Pushing a big gear, be it outdoors or inside on the Trainer, can be rough on knees, especially if this is the first time doing this sort of thing. Outside can actually be more dangerous to your knees due to conditions (cold, humid, etc.) while indoor, although still quite hard, is easier for the reasons you list. But don't think easier means easy. Anytime you push a gear bigger than you're used to, your knees will undergo more duress. Just pay attention to them and stop if you "feel" them.
 

·
Registered
Joined
·
4,205 Posts
the main risk is irritation of the patella, which tends to take a while to set in, it's one of those listen to your body things, you get some warning if you overdo it. Pushing big gears won't "trash" your knees, that's kind of an over generalization, remember in the 1950's the riders in races like tour de france only had a 45x23 low gear, so they mashed some huge gears over the high mountains and survived.
 

·
Registered
Joined
·
5,845 Posts
i went for my second ever ride this weekend (32 miles) and I was trying to focus on staying in a harder gear and spin faster.... yesterday, my Knee cap/patella/whatever you want to call it was SCREAMING!!!! I did trigger point on it last night and it is a bit better now but, yikes!
 

·
Registered
Joined
·
2,435 Posts
I think on your second ride, you should be focusing on a consistent cadence. You will be more efficient at a higher cadence (spinning faster usually means an easier gear, but I think I know what you meant), and you won't risk injury. Pushing bigger gears will build strength and increase force, but that isn't how you want to be riding for long periods of time (like 32 miles!). Just like you wouldn't bench press a lot of weight and do high reps. KWIM? Be careful or you will end up hurt, and we definitely don't want to see that.
 

·
Registered
Joined
·
5,845 Posts
Well, duh...right? <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> I was being stupid and I used bad judgement. But, I ride in a very easy gear (even in spin class) Well, not very easy, but easier than my peers. I lack the force in my legs to push hard enough and fast enough to elevate my HR very high. My muscles burn out before my HR even comes to 75%. So I was trying to go for a bit harder gear to push myself harder, but it was stupid to ride in that gear for that distance. I should just rely on intervals in harder gears or sprints and stuff. It was just one of those, why can't I be a better biker sooner rather than later this is a dumb thing but I will do it anyway decisions. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

·
Registered
Joined
·
2,435 Posts
I have the same problem, but I'm doing squats and leg press and other weight training to strengthen my legs. Doing some work on the bike will help, but you need to do a little bit at a time. Don't use the bike for weight training. Also, don't worry about where you are compared to the others in your spin class. You do what you can do, and as you keep doing it, you will get stronger. JR said doing tempo rides will help, so you should probably do that instead. Ride uptempo for as long as you can and slowly increase that. That's my plan right now along with the weight training and such. We need to be patient!<br><br>
Oh, riding hills will help as well. I ride hills often!
 

·
Registered
Joined
·
4,205 Posts
Kelli--i'm on vacation with the family in jeckl island, ga this week and i brought the bike. I don't want to be gone for hours, so I'm doing exactly those sorts of workouts--monday was vo2 max intervals (3 and 2 mins, quite hard) tuesday was 1 hour of tempo on flat roads at about 158 bpm, so now after 2 fairly hard days, I shifted up 2 cogs and did 90 minutes at 100 plus rpm's in a pretty light gear with my heart at 145. Now thursday, I'm going to do 6x10 mins with a harder effort level, maybe 162 ish. friday is travel race on the weekend, makes a good solid block of training without spending all day in the saddle, when time permits i'll get a few longer rides in the hills and hopefully i'll be ready to go, who knows...
 
1 - 9 of 9 Posts
Top