How do I get climbing legs?

[The Ghost]

I posted a question some time back about how to climb better and that thread covered all the things like weight, riding lots of hills and how to do hill training on a bike.

 

What I want to know is how to I improve my hill climbing legs when at a gym, or not on a bike?

Which muscle groups?

Which exercises?

Done how (eccentric etc)?

Light weights, many reps vs heavy weights lower reps?

[Cav']

Were you blessed with "kierie beentjies"

[Clinton1]

Apparently Chain Reaction has a special on climbing legs at the moment. Worth checking out... delivery is also cheaper than local

[DR ◣◢]

The way I understand it is you need a combo of strength, flexibility and endurance.

 

I also know that you need to just climb and climb and climb. Nothing better than that to build strength for climbing.

 

Or get a Single Speed

[Cav']

 

Or get a Single Speed

Lol , yeah convert to SS for a few months

[Bateleur1]

I have heard of a pro rider who eats steak to get his climbing legs .... the name is at the tip of my tongue .... Conti something

[Summit bikes]

strength to weight ratio

 

Generally ± 60 kg riders are good at hills

Edited July 25, 2012 by Summit bikes

[BergForce]

- spinning bike slow cadence - big resistance 4min sitting 1min standing, ultra resistance 4min sitting 1min standing, mega resistance 4min sitting 1min standing, godlike resistance 4min sitting 1min standing - all this x3 or x4

- rowing machine 5000m, set the units to watts, increase your average wattage goals as you get stronger

- weight training, especially legs and stomach crunching

[Cav']

I have heard of a pro rider who eats steak to get his climbing legs .... the name is at the tip of my tongue .... Conti something

He eats steak to maintain them

[milky4130]

I posted a question some time back about how to climb better and that thread covered all the things like weight, riding lots of hills and how to do hill training on a bike.

 

What I want to know is how to I improve my hill climbing legs when at a gym, or not on a bike?

Which muscle groups?

Which exercises?

Done how (eccentric etc)?

Light weights, many reps vs heavy weights lower reps?

Muscles? Hamstrings & Quads mainly but you also want a strong lower back & core.

Exercises? there are many variations but the main ones are squats, lunges, leg curls & extensions. Watch your weight as well the lighter you are the easier you'll climb. My problem when working out with weights is i put on muscle which adds extra weight so you need to balance out with some cardio.

[Bateleur1]

Core strengthening should also have an impact.

[BergForce]

always stretch before and after training, eat whey protein just before bedtime and add some glutamine when you can feel your legs are sore

[TheV]

You only goto the gym to check out chicks in lycra, and mostly in summer, winter is not that great.

 

If there are no cherries around, then you do all types of power&core exercises to strengthen your climbing muscles.

[BergForce]

You only goto the gym to check out chicks in lycra, and mostly in summer, winter is not that great.

 

If there are no cherries around, then you do all types of power&core exercises to strengthen your climbing muscles.

 

You got it wrong, you should make the chicks check you out with Sidis, lycra, smooth legs, a river of sweat, and a camelbak on the spinning bike

[arendoog]

Find hills and ride them a plenty with high gears.Put extra weight on your bike .Full waterbottles + camelback.Strap old batteries to your frame and under your seat .Strap lead sinkers to your crankarms or under pedals

[TheV]

You got it wrong, you should make the chicks check you out with Sidis, lycra, smooth legs, a river of sweat, and a camelbak on the spinning bike

 

Scrap the camelbak and rather look out for:

 

http://www.motifake.com/image/demotivational-poster/1005/cameltoe-cameltoe-camel-toe-demotivational-poster-1273132374.jpg