upper body strength for MTBikers

[StokedAboutSpokes]

How often do the pro's do upper body workouts and at what intense do they do it?

[BrendonMyb]

good question cause im as stiff as hell in my shoulders & neck from yesterdays ride

[Racingsnail]

Not sure they can find any more time in the week to get in the gym. Would like to know if the weight gain of building muscles is a concern.

[Christopher Brunsdon]

Get creative with the wife at night!!!! 

[SwissVan]

 

There are other options instead of going to gym, you can do exercises at home before / after your training ride i.e. push ups (not only the kind that cbrundson is refering to).

 

As for weight gains, yes you do not want to put on weight (unless you are muscle deficient). The idea would be to do endurance type exercises which would not result in large muscle development.

 

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[StokedAboutSpokes]

Ok thanks man. Do you know how many rest days they take a week and the amount of hours they spend on the bike a week?

[Woofie]

Been struggling big time with a sore lower back when on the bike now days.

 

Seems like the more time I have spent cycling and the stronger my legs are getting, the weaker the rest of me is getting.

 

I started doing some things on the excercise ball last night to try and get over this terrible pain.

 

Does anyone know really good excercises to strengthen your back that I can do at home?

I dont have time to go to gym much.

 

 

 

[Thumper]

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CORE CORE CORE!

 

You need a strong base for your legs to push off from.

 

 

 

As for home exercises: crunches, Russian tests, leg raises etc.

 

For the best results throw in some stretches after your ab

routine.

[Sean1]

Been struggling big time with a sore lower back when on the bike now days.

Seems like the more time I have spent cycling and the stronger my legs are getting' date=' the weaker the rest of me is getting.

I started doing some things on the excercise ball last night to try and get over this terrible pain.

Does anyone know really good excercises to strengthen your back that I can do at home?
I dont have time to go to gym much.


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I found that a Pilates class is excellent at sorting out lower back issues.... 

[Wyatt Earp]

Get a fully rigid MTB and ride it regularly

[Edge13]

Boot Camp SA is excellent for cross training and building core strength and you don't have to go into a gym!  

[Bos]

Start swimming on recovery days. Neck & shoulders & intensity

also you learn to breathe properly and Im sure its good for the Lungs

[Mojoman]

Get a barbell and some weights then do some standing shoulder presses, behind the neck presses (lightly), deadlifts, squats.....get some dumbells and the list gets longer and more fun, add a bench and thats another workout. Or with no weights: situps, bench dips, push ups, shoulder shrugs.

I am a big fan of cross training, be it gym, squash, hiking, whatever.