Retired , riding and DIY for exercise

[FirstV8]

Im retired and ride daily doing about 1000 km monthly . I do a lot of DIY exercise like gardening , restoring furniture , painting ( big house ) brick laying , roof repairs , vehicle servicing X2 and anything else that needs doing around my house . . I found doing some brick laying last week my hamstrings were a bit sensitive the following day when riding . Also when climbing up and down a ladder my legs are a bit niggle the following days . My question to those who dont go to gym or do specific other sports is this enough and good enough exercise to carry on with or should i be doing some specific exercises to complement my cycling .  

[Steady Spin]

Stretching and yoga is always a win

[buckstopper]

I find after just (only) cycling my balance deteriorates. If I walk or jog it improves. As we age we need to do more weight bearing exercise for bone density and allround strength. If you're going to do a lot of manual labour, that'd probably work, otherwise if you can stomach it try and do some weights and core work. Cycling not great for the posterior chain or core. 

[WaynejG]

Pilates for the win.

[guidodg]

yoga and trail running 2x a week

[justinafrika]

On 3/19/2022 at 1:10 PM, FirstV8 said:

I found doing some brick laying last week my hamstrings were a bit sensitive the following day when riding . Also when climbing up and down a ladder my legs are a bit niggle the following days . My question to those who dont go to gym or do specific other sports is this enough and good enough exercise to carry on with or should i be doing some specific exercises to complement my cycling . 

I’ve found it helpful to routinely do post-ride hamstring and calf stretches for a few minutes.  That and my preferred pool resistance workouts with the guidance of a senior sports science lecturer on campus.  Mostdef made a difference in my case.

Edited March 20, 2022 by justinafrika

[buckstopper]

At home you can do squats, one legged (bulgarian) even better, lunges, bridge, push ups, hanging (for grip). Working the hamstrings will improve the rear muscle strength and suppleness, stretching only has short term benefit. If you have some weights at home add deadliest, or maybe invest in a 12kg kettlebell. The kettlebell swing is a great all over workout while watching the epic...

[Steady Spin]

2 hours ago, buckstopper said:

 The kettlebell swing is a great all over workout while watching the epic...

Swing away from the TV

[FirstV8]

Ive pushed a few weights in my life and enjoyed it but getting all prepped for weight training is a slog . I like the idea of the kettle ball as i can relate to that being a all round exercise on many muscle im not using on the bike . Im 85kg at 1.76m what weight ball should i look at . I have  a strong upper body and good grip with my hands from always working with tools ( plumber by trade ). i see they come in various weights . 

[buckstopper]

16kg? Go to the Kettlebell shop and swing one. Rather go lighter than too heavy to start. If it's too light for you pm me I'll take it off you provided you load it in my boot for me

[Sid the Sloth]

On 3/20/2022 at 6:08 PM, Steady Spin said:

Swing away from the TV

Also don't get too excited, watching a grade 8 at rowing camp swing one forward, and then through his legs to faceplant HARD was HILARIOUS