I plan on during gym weight training on upper body and lower body during the off season. On upper body duiring the season ... I think all you would have to do are crunches, push ups, tricep dips, calf raisers, lunges. That is if you find it hard to get to a gym like I do. I have 4 kids in sports and it is hard enough to find time to ride much less time for a gym work out.
I don't do my legs right now, I am doing core pilates type stuff, back and arms at home...these exercises are helping me in general with my bike riding because I ride with a full back pack or camel back
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During the bike season I do less frequent weight training. (I ride 5 days a week) I use a bowflex and decrease the workouts to twice a week with only leg exercises that use different muscles than the ones used for riding. I live in CO and it is all hilly here too. I empathize with the need to build strength for those climbs. It happened much faster than I expected and I attribute that to the more frequent bowflex use during the non-bike season.
I was weightlifting, but I recently stopped. I think there comes a point during the season where weightlifting on your legs will limit your miles.
If you really want to get bigger, stronger legs, then lift and decrease your cycling. If you are incorporating weight lifting just to tone up, cycling is probably all you need during the season.
I'm going to train my legs a lot during the winter to get strong for cycling season, but once I stopped lifting during season I was able to add a good chunck of extra miles that I couldn't spin before due to leg fatigue and soreness.
I do leg stuff in the gym in the off-season or as part of base and early-season stuff. It REALLY helps for the next year.
Now that I'm technically "in season" I'll hit the gym for upper body and core stuff but I'll do leg strength work on the bike.
If you're actually building for a race etc. then you probably want to get more "cycling specific" hill work (big gear, low cadence) rather than gym stuff. I have a couple of hills that are great for hill repeats on, and they really work too.
If you just want to get stronger generally, then I'd add in some gym stuff and try and avoid riding up hills on a couple of the biking days if possible. If you do have to ride up hills, sitting and spinning is the way forward in life.
At least that's how I do it. I'm better than last year but boy I'm still bad on hills.
In God we trust, all others bring data. - W. Edwards Demings
If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise. -P.Z. Pearce
I just kept at it and eventually hills came easier. I already ask a LOT of my legs with the miles I'm logging, so this girl isn't going to ask them to do more. I could see doing leg work during the off season though.
Marnie RENO, NEVADA
A ship is safe in harbor, but that's not what ships are for.
I suggest doing legs as well. It has helped me immensely in the jello-leg department. Just some squats will do the trick. start with wall squats with the ball, work into regular squats and then to weighted. You don't have to do a lot of weight. You want to do high reps (12-15) for endurance.
"Make your own path called success, which has an undisclosed destiny, but never forget to cross the checkpoints called achievements."--Harsha R.
Question for you: Here in KY where I live it is extremely hilly and usually, after a ride, my legs are like jello. I know I'm supposed to add strength training to my fitness routine but when I ride 4 or 5 days a week I don't feel like lifting weights, etc... for lower body. Should I just lift for upper body and forget legs or should I squeeze in a leg routine also??
Thanks for the info :)
May 2008 - 124 lbs June 2008 - 117 lbs Sept 2008 - 123 lbs
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