Leg strength

[Numb3rcrunch]

Hi folks.

 

I'm new to the forum. I'm a beginner and have been cycling for a couple of months now. In addition to hours in the saddle, what would you recommend I do extra to build leg strength?

 

I find that I'm losing muscle mass in my legs as opposed to gaining and my legs were not very muscular to begin with.

 

 

 

 

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[Kalahari Vegmot]

Intervals. Lots of them...

[Sitting@89]

Building muscle begins and ends with lifting weights full stop

[Capricorn]

Building muscle begins and ends with lifting weights full stop

squats means watts.

 

But OP, if you want to climb like a mountain goat, you need to keep your mass as low as possible.

[Capricorn]

Hi folks.

 

I'm new to the forum. I'm a beginner and have been cycling for a couple of months now. In addition to hours in the saddle, what would you recommend I do extra to build leg strength?

 

I find that I'm losing muscle mass in my legs as opposed to gaining and my legs were not very muscular to begin with.

 

 

 

 

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if you could check your power output, losing mass around your legs might not necessarily mean you are loosing power. You could just be leaning out losing body fat. Do you keep track of your mass including pinch tests? Will tell you if your mass reduction is loss of muscle and/or body fat.

[Furbz]

intervals up all the hills. then limp home

[SILV3RFOX]

Try downloading NIKE TRAINING CLUB, there are awesome 15-60 min exercises (Rep or Time based).

Try this out.

Andriod and iOS compatible.

[Dexter-morgan]

Heavy dead-lifts

[Dexter-morgan]

Heavy dead-lifts

[Kalahari Vegmot]

If you really want powerful legs(non cycling at least), go the callesthenics route

[corriekuilder]

Squats,lunges, and do not neglect the hammies.

[Sitting@89]

Heavy dead-lifts

^ this

[Sitting@89]

1

LEG PRESS

3 sets of 25 reps Leg press Leg press

SUPERSET

2

LEG EXTENSION

3 sets of 25 reps Leg extension Leg extension

LYING LEG CURL

3 sets of 25 reps Lying leg curl Lying leg curl

3

WALKING DUMBBELL LUNGE

4 sets of 30 reps Walking dumbbell lunge Walking dumbbell lunge

4

STANDING CALF RAISE

2 sets to failure Standing calf raise Standing calf raise

[Numb3rcrunch]

Thanks for the input. I'm going to get started on n weight training regime and try my hand at intervals.

 

Downloading the Nike app asap.

 

Capricorn, I think you're right regarding leaning out too. I guess I should be keeping track of these things.

 

 

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[RocknRolla]

Best do it now, in the "off season "

Going into races with legs tired from weights is killer.

 

Maintenance of legs using light weights preferably body weight during race season only.

 

 

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['Kaze Pete]

Hi folks.

 

I'm new to the forum. I'm a beginner and have been cycling for a couple of months now. In addition to hours in the saddle, what would you recommend I do extra to build leg strength?

 

I find that I'm losing muscle mass in my legs as opposed to gaining and my legs were not very muscular to begin with.

 

 

 

 

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Are you eating correct? You need protein after exercise for your body to rebuild and grow muscle.

 

Other question: Losing actual muscle mass or centimeters?