Hamstring injury

[Ljm5]

Hi there, I'm after a bit of advice regarding the above. I have recently bought a turbo trainer and this week I have been following a training plan that involves different heart rate zones (the plan was in a booklet I got with 'cycling fitness' magazine).

The plan I am on involves an hour a day with a couple of rest days. Yesterday's effort was the hardest yet and involved two twenty minute periods at about 150-155 bpm. I can't really peddle any faster to raise my heart rate as I peddle pretty quickly anyway so I turn up the resistance on the TT.

Anyway, I've got a bit of a strain on my hamstring (I think -pain on the back of my right leg just below my bum cheek). Today's training involves an hour at about 130bpm and tomorrow is a rest day.

Should I carry on with light training or will that slow down recovery? I will raise my saddle an inch or so as I think it may have caused the injury by being set too low.

Any thoughts or opinion on resting or training and tips to speed recovery would be appreciated

Thanks

[Jayfish]

Many on here that know (much) more than me but three things spring to mind:

1) saddle position, with your pedals horizontal is your leading knee directly over the ball of your foot, and with the pedals vertical your leg almost fully extended but not locked out with your foot horizontal?

2) if the pain is near your arse it's your glutes not your hamstring, glutes and quads are the main strength muscles for cycling; you may just have over exerted yourself, after training muscle pain especially a 'burning sensation' for 48-72 hours is normal, you may have created multimple tiny tears in muscle fibre by stretching them beyond their usual use, fortunately the body sorts this by making more (givien enough recovery time, protein and essential minerals

3) rule 5

[Ljm5]

Rule 5 indeed :-)

So I am hoping that this will not put me out of action for too long. 8 weeks off the bike would not be ideal!

I am having a day off today but will mtfu and have an hours 'gentle' session in the morning. Thanks for the saddle setting advice, I will make sure I set it as suggested and see how I go.

It seems to help if I am up and walking about. I've done about an hours walking in total today and that seems to help. It's worse when I have been sitting for a while.

Thanks for the advice

J

[996 sps]

Eccentric exercises, Nordic Curls usually have good results, just google eccentric exercises for hamstings should bring up the info.

Bicep Femoris is usually the problem, but for a 100% assessment see a good sports physio or sports therapist.