Cycling is an exercise that builds cardiovascular endurance as well as muscular strength in the legs, particularly the quads. A low-impact exercise, cycling is easy on the joints, especially the knees, making it ideal for those recovering from leg injuries or suffering from arthritis. Because cycling often works the same muscles in the same position for hours at a time, it's common for strength imbalances to occur.
Muscle Imbalances
Just as you have a dominant hand that they write with, you will also tend to favor one side of the body while cycling. The pelvis sits at the center of both legs and it is often the first to feel this imbalance. This unequal muscle pull causes the pelvis to twist or tip forward, eventually causing pain. The problem occurs because the quads of one leg tend to form a synergy with the hip flexors and hamstrings on the other leg. This causes an unequal pulling on the pelvis and also quad muscles that are short and over-developed and hamstrings that are long and not as strong.
Causes
An imbalance can be caused by an injury, as the body then favors other muscles to compensate for the injured one or relies more on the uninjured leg to produce power, thus overstrengthening it. Imbalances can also be caused by poor positioning on the bike or a bike that is the wrong size for the rider. Also, new cyclists can cause muscle imbalances by trying to do too much too soon. It's best to gradually ease into a new exercise program.
Isolate the Weaker Muscle
When you have a muscle imbalance, often the weaker side will feel looser and the stronger side tighter. If your left quad is the dominant one, it might also appear larger in size than the right one. The first step in creating balance is to isolate the weaker side or muscle. If you're having trouble pinpointing the problem, seek the help of a physical therapist.
Treatment
As you pedal, focus on using your weaker leg to drive the force. Perform single-legged pedaling drills year round to strengthen the weaker side and to achieve a smoother, rounder stroke. Squat jumps will also help. In the weight room, focus on the weaker side, performing more reps to help strengthen it. Also get in the habit of stretching out the quads, hamstrings, hips, glutes, IT bands and calf muscles after you ride. If you're especially tight, incorporate yoga into your routine.
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