Does gym help.

[Caerus]

Try and do some one legged stuff. Lunges are very good, as they recruit the glut's which play a very large role in the pedal stroke. I also do step ups on one leg at a time (i.e. foot on bench and step up 15-20x), using a bench about 40cm high with dumbells in each hand. This is similar to 1 o clock to almost 6 o clock on pedal stroke.

 

I also do cable kickbacks on the cable machines with a strap around the ankle, mimicking the 6 oclock to 12 o clock movement of the pedal stroke.

 

Leg press, try one legged.

 

Also try one legged squats on a bosu ball for ankle and knee stability.

 

For explosive power I run up and down stairs using kettle bells.

 

Oh and leg extensions arent going to do much for you for your pedal stroke, they dont incorporate the muscle in the same way as you would on the bike, so wouldnt be functional. Also these have been known to lead to knee problems in many people.

Thanks for the reply , will give those a try next week and see how it goes. I forgot to mention that I do lunges, just not the variaty mentioned elsewhere. I'm also doing supercircuit for overall strength training. I don't train all the time just for cycling as I do other sports as well.

[forkie]

I find that the super circuit coupled with 20 minutes on the orbitrek or step machine does nicely for good cardio and allround body work out.

[Giant]

I do lunges once a week, with the lawnmower.

Great workout and keeps the wife happy

[camerons]

Traditionalists will tell you to be better at something you have to do more of that (more of the same)... So runners should run more if they want to run faster, and cyclists should cycle more to cycle faster?

This is true to a point, yes. It is not the absolute truth though... Cross-training? Muscle imbalances? Injuries?

Like a chain, you are only as strong as your weakest link. So work on your weak spots!

 

If you just want to sit through a 4 to 5 hour 100km, yeah sure, just ride your bike more but if the improvement you want to gain is measured in minutes.... think outside the box!

 

Core (and proper breathing) did more for me than any quantity of cycling/running or whatever combination did for either of the two disciplines!

 

As I understand it doing targeted weight training exercises to improve your power does not do much for cycling (I am not talking about track) as most people's limiter is endurance rather than power. The actual amount of force required to turn a pedal is really very low, it is our ability to do it over and over again that is the challenge (endurance). Therefore as an endurance cyclist you are better off doing things that will improve your endurance rather than your strength.

 

As far as working your core goes this aids in making you a more efficient cyclist as you can hold your upper body more stable etc. etc. and when you get to the higher end of the sport all these little efficiencies can really make a big difference. I am not sure you will find a single endurance cyclist in the gym doing strength work but you will probably find them doing core work during the off season.

[rattlesnake]

I've attended Benita's workshop for athletes and been under the guidance of a very good lynotherapist/bio and it did wonders for me!

Me too, it has worked wonders for me in terms of stability and using the correct power lines on the bike. Very happy indeed.

[GrumpyOldGuy]

I do lunges once a week, with the lawnmower.

Great workout and keeps the wife happy

 

- Always important.

[pista]

It worked for this guy,they helped him in the mountains

 

http://i839.photobucket.com/albums/zz312/Guitaaaftw/Log/Goal.jpg

[camerons]

LA didn't look like that when you was riding in the tour.

[pista]

LA didn't look like that when you was riding in the tour.

 

This was in 2008 or 2009 when he was training for New York marathon.

[Peter Parker]

I read some articles and also mixed opinions. So I will have to see for myself.

So I took down all my stats. and did a short TT today. 8:50, could do with losing 5kg

and i'll keep my bike training the same and add gym for the next eight weeks

 

So i will have to - lose weight gain muscle and get faster.

 

Easy

[Caerus]

I read some articles and also mixed opinions. So I will have to see for myself.

So I took down all my stats. and did a short TT today. 8:50, could do with losing 5kg

and i'll keep my bike training the same and add gym for the next eight weeks

 

So i will have to - lose weight gain muscle and get faster.

 

Easy

Just don't do heavy weights

[Peter Parker]

How will heavy affect cycling.

I was thinking 4 weeks heavy 4 weeks light

just to get an extra bit of strength.

[seven]

No, gym does not help. Just look at Arnie now. Our hearts come with a pre-programmed total number of beats. Almost like an office copier. And our blood is like toner. Once it is used up... No need to get tired and rush to the limit I say.

 

Yea right!

[seven]

Why is everyone staying away from heavy weights?

 

If you want to get stringer - you need to lift heavy...

 

It will depend on what you want to get from it...

[arendoog]

Core strength helps in all sport. combined with proper stretching ,reduces injuries and betters cardio output .Swimming is also agreat way to improve endurance.Cycling only is an unbalanced activity and must be combined with other exercize

[Agteros]

Why is everyone staying away from heavy weights?

 

If you want to get stringer - you need to lift heavy...

 

It will depend on what you want to get from it...

Different lifting 250kg in on go compared to lifting 25 in 100 times in a row with no recovery inbetween Strength for cycling is not measure in absolute once off mega benching terms

 

Cycling needs a more stringier than strong type of strength

 

Core strength helps in all sport. combined with proper stretching ,reduces injuries and betters cardio output .Swimming is also agreat way to improve endurance.Cycling only is an unbalanced activity and must be combined with other exercize

... and proper stretching does not mean do whatever else around you are doing, nor does it mean stretching all and sundry muscle you can find. It means stretching only those muscles that need stretching (lengthening / releasing), and then doing that in the correct manner at the correct time