Assman Posted November 9, 2011 Posted November 9, 2011 Hey dudes. I need help. I have been riding mtb for a couple of months, i am super fit (at least i think so ). I have been training in the gym and riding hard. The problem is that i am riding with friends that have been riding for a couple of years. The deal is, i can keep up cardio wise but my legs are not as strong as theirs. I need a serious gym program to strengthen my legs. I am training for the Lighthouse to Lighthouse and i need more vooma in my legs. I must say that i have become addictive to this awesome sport but i find myself in a very frustrating space at the moment. Please help!!!
Lucky Luke. Posted November 9, 2011 Posted November 9, 2011 Go to Tokai and ride up the mast. Ride down. Then ride up it again in a heavier gear. Do this twice a week until end of Jan. Your legs will get stronger.
Minion Posted November 9, 2011 Posted November 9, 2011 It is generally agreed among professional coaches, such as Joe Friel, that weight training is not nearly as effective for building cycling strength as cycling itself. You'd be better served by finding a steep hill and riding up and down a few times, than wasting time in the gym.
Assman Posted November 9, 2011 Author Posted November 9, 2011 Go to Tokai and ride up the mast. Ride down. Then ride up it again in a heavier gear. Do this twice a week until end of Jan. Your legs will get stronger.Thanks mate, only problem is i dont get to ride that often, work shitty hours
Assman Posted November 9, 2011 Author Posted November 9, 2011 Go to Tokai and ride up the mast. Ride down. Then ride up it again in a heavier gear. Do this twice a week until end of Jan. Your legs will get stronger.Thank you for the advice. I have mostly been training in the Northern Suburbs, riding Meerendal, Green Corridor, Hillcres, Ntida etc. I am definately making a plan to ride Tokai. So the verdict is time in the saddle! Love this sport, taking over my life!!! Used to ride MX but had a bad car accident so the obsession is starting all over
Assman Posted November 9, 2011 Author Posted November 9, 2011 :clap:ASLove T I T S. Whatever that means! Please tell me......... Oh ok, now i catch it......................TIMW IN THE SADDLE. Dont have time, what now????????
Lucky Luke. Posted November 10, 2011 Posted November 10, 2011 (edited) Thank you for the advice. I have mostly been training in the Northern Suburbs, riding Meerendal, Green Corridor, Hillcres, Ntida etc. I am definately making a plan to ride Tokai. So the verdict is time in the saddle! Love this sport, taking over my life!!! Used to ride MX but had a bad car accident so the obsession is starting all over  Best thing to do is take the time you have and ride low cadence up the biggest hill you can find, rinse repeat. If it hurts, do it harder until it really hurts, then drop a gear and pedal a bit harder.  Do these sessions twice a week and allow your legs a day or two to recover inbetween. As you're training for a multi-day event, when you are about 3-4 weeks away from the start date, do a few hard sessions back to back, then taper down your training for 2 weeks.  Training on the bike will help you far more than gym time. If you have limited time probably a good idea to forget about your gym membership. Edited November 10, 2011 by Lucky Luke.
RudoJ Posted November 10, 2011 Posted November 10, 2011 There's been a similar thread a while back. Couldnt find it, but from what I can remember, one guy said find a tall building in your area, (more than 10 floors) check if you can use the stairs, then run up....increase your sets to about three times per day, do that twice a week and you should experience a marked increase in your leg power. Personally thats what I intend to start doing in December. I started with running recently, and although I'm very unfit running wise and relatively fit for MTB'ing, I found from rides here in Groenkloof, that even with just a normal 2.4km run twice a week, my legs are stronger already, and this after 7 runs. I 'm aiming to be doing at least an 8km run once a week (trail running)
Carmichael Posted November 10, 2011 Posted November 10, 2011 Assman, got to meerendal, go up godzilla and come down the singletrack, go up again, do that about 4 times twice a week.... As they say use a harder gear each time..
reteid Posted November 10, 2011 Posted November 10, 2011 plenty of hills at hillcrest/contermanskloof in your area.
Iwan Kemp Posted November 10, 2011 Posted November 10, 2011 (edited) You can do the Tokai move at Majik as well.  Park at the traffic lightJust passed where the single track comes out keep straight to pedal up that climb ( don't turn right towards offices)Climb all the way till you get to the gate. (The one before you pass the big tree to start the smooth climb along the fence)At the gate turn left into the trail and come back around to the end of the single track. Repeat this a good couple of times. Before you start make sure your legs, lungs and upper body is properly warmed up. Edited November 10, 2011 by The Crow
philip.maree Posted November 10, 2011 Posted November 10, 2011 go for a run once a week..Would a run once a week really make that big a difference?
Skaap Posted November 10, 2011 Posted November 10, 2011 Would a run once a week really make that big a difference? it really works for me.  1. it made my legs much stronger2. helps with fitness3. less time than a cycle. 45 min is more than enough
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