[Itc] quad strength question

[Karen A Grover]

Thanks Brian!
Karen

From: itc-bounces at icycle.org [mailto:itc-bounces at icycle.org] On Behalf Of Brian Olmstead
Sent: Monday, March 08, 2010 3:01 PM
To: Ithaca Triathlon Club mailing list
Subject: Re: [Itc] quad strength question

Karen,

A squat is going to work your quads, but often athletes new to lifting will feel it most in their bums or if their form is poor you could end up with a sore back as well.

If your goal is to strictly increase the strength in your quads without much soreness that could limit your current mileage I would suggest single leg extensions.  This would allow you to target the quad and manage any imbalances while minimizing the soreness the lifting might cause.

Good Luck,
Brian
--
Brian Olmstead
Triathlon Coach
A.C.E. Certified Personal Trainer
P:  970.903.9248
E:  TriguyBri at gmail.com<mailto:TriguyBri at gmail.com>
www.TGBtraining.com<http://www.tgbtraining.com/>



On Mon, Mar 8, 2010 at 2:20 PM, Karen A Grover <kag22 at cornell.edu<mailto:kag22 at cornell.edu>> wrote:
I would like to know what others are doing to prepare their quads for an upcoming event. Would it be helpful to strengthen the quadriceps with squats or plyometrics, and would it eliminate the fatigue in the muscle after running any amount of downhill or rolling terrain? I just completed a trail marathon this weekend covering 27.9 miles of single track trail, snow, ice, and mud. I felt really good most of the way, but found myself getting annoyed when my quads felt "used up" with 5 or 6 miles to go. The course was beautiful, and I thoroughly enjoyed it; so I am looking for ideas to improve the outcome even more on my next adventure.

Also, is it better to walk the up hills even when you feel comfortable running them, or does that affect your quad strength later in the run.

Inquiring minds want to know. I appreciate any ideas or suggestions.
Karen



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