I´ve been an avid telemark (and backcountry) skier for +30 years (for those not familiar with telemark, think doing split jump squats until muscular failure three times a week in the slopes during the winter season), resulting in large bodybuilder (or elite soccer player) style legs/quads.
I always thought that those strong legs was a good thing, but getting more into endurance sport I am not so sure that those legs are so good anymore.
I have been noticing from time to time over the years that I may get some minor pains from the knees unless I try to strengthen the back of the leg, and I have also noticed they I am a very weak on the bike if try to hold a higher continuened speed (sprinting, and shorter uphills are much easier) and also I am getting a lot of quads soreness after slower or longer runs. All this was way more prononced after an ankle fracture this winter, and I also noticed that holding a higher cadence on a bike trainer really made my quads sore afterwards (and I did struggle to hold a decent watt/power also with higher cadence, low cadence was much easier).
My theory is that my previous skiing had give me legs that are not very well suited for endurance sports as long-distance trail runnning and biking, ie. mainly fast-twitch fibers with limited endurance. And consequently, I am asking for advice/opinion on:
1. Is my theory correct that strong legs in one sport, with usually 2-4 minute bursts of load, may be an disadvantage in endurance sports?
2. If so, how should I think in training to get my legs more adapted to endurance sports (trail running and biking mainly)? Should I focus on long continued intervals, since I am probably performs well on shorter 2-4 minute strength intervals?
3. Any tips on technique in running/biking/skimo, to try to use the glutees more (instead of the quads, since I am probably very quad-dominant in all my sports)
Perhaps my issues is not uncommon among skiers with downhill focus, since downhill skiing clearly favors quad strength before general endurance.