flyluis Posted August 20, 2013 Share Howsit. can anybody help me out with a program designed to strengthen the muscles we use when we cycle? Thanks! Link to comment Share on other sites More sharing options...
Pants Boy Posted August 20, 2013 Share Yes - Joe Friel can Link to comment Share on other sites More sharing options...
Jaco-fiets Posted August 20, 2013 Share There are not many exercises that simulate the power transfer/movement you do on the bike. Legg press, squads and lunges comes closest I think. Leg extensions is probably debatable. I hit the gym twice per week but that is only for upper body. I find that if I do legs I am too weak/tired on the bike during the week Link to comment Share on other sites More sharing options...
DJ84 Posted August 20, 2013 Share A stronger/fitter core always makes a difference,my favourite is the bridge and toe ups. For the legs your best bet is step ups and walking lunges. if you ride mtb,strong shoulders and triceps help for a long days ride. Hennie VR 1 Link to comment Share on other sites More sharing options...
cycletraining Posted August 20, 2013 Share Hi, it's not only leg exercises. But also core needs to be strengthen. Plank, side plank push ups, bridge will be good start. You can do leg workouts twice a week in winter with 2 or 3 days break. Squats, lunges and plyometrics exercises will help with speed and prevention for cramps on bike. Interval high intensity on spin bike in winter months also helps to get stronger and fitter. Cycling is a specific sport so gym training helps but you really need the time on bike or indoor trainer. A Jay 1 Link to comment Share on other sites More sharing options...
Kritzie Posted August 20, 2013 Share Join a gym thats far away and ride there and back, but do not go inside there are funny people with puffy pants with bulldogs on them, they are scary and extremely dangerous!!!! hboli4, Pants Boy, Squier and 2 others 5 Link to comment Share on other sites More sharing options...
fanievb Posted August 20, 2013 Share i am by no means an expert but here is what i got from Dr. Google Cycling exercises.pdfCycling exercises.pdf Link to comment Share on other sites More sharing options...
mark ellis Posted August 20, 2013 Share PM me your email address, I have some I can share Link to comment Share on other sites More sharing options...
Sitting slip Posted August 20, 2013 Share we have a strength and conditioning centre opening soon focusing on cyclist. pm me for detailswe are in centurion Edited August 20, 2013 by Sitting slip Link to comment Share on other sites More sharing options...
DR ◣◢ Posted August 20, 2013 Share Road or MTB? Link to comment Share on other sites More sharing options...
PeterF Posted August 20, 2013 Share Have a look at www.bikejames.com. There are some kettlebell exercises that are very good for strengthening your core. Link to comment Share on other sites More sharing options...
flyluis Posted August 20, 2013 Share Wow guys, awesome response! Thanks!! Link to comment Share on other sites More sharing options...
flyluis Posted August 20, 2013 Share Road or MTB? MTB... Link to comment Share on other sites More sharing options...
flyluis Posted August 20, 2013 Share i am by no means an expert but here is what i got from Dr. Google Cycling exercises.pdf Looks perfect! Thanks!! Link to comment Share on other sites More sharing options...
DR ◣◢ Posted August 20, 2013 Share MTB... Check out www.bikejames.com. Some excellent training tips on there. Core, core and more core. Makes a massive difference. flyluis 1 Link to comment Share on other sites More sharing options...
flyluis Posted August 20, 2013 Share Check out www.bikejames.com. Some excellent training tips on there. Core, core and more core. Makes a massive difference. Thanks, had a look on the site. looks good!! Link to comment Share on other sites More sharing options...
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