If you were to do just one strength training exercise....
jon208
Posts: 335
...... to improve your power on the bike, what would it be?
Leg extensions?
Leg press?
Hamstring curls?
Other?
Leg extensions?
Leg press?
Hamstring curls?
Other?
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Comments
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There can be only one...
squats!0 -
jon208 wrote:...... to improve your power on the bike, what would it be?
Leg extensions?
Leg press?
Hamstring curls?
Other?
For what?0 -
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Depends where:
Gym: Squats if on the machine at the gym
Home: Single leg stepups (with barbell on shoulders)Martin S. Newbury RC0 -
squats at the gym or home dont use the smith machine in the gym dont like it0
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jon208 wrote:
In that case, big b*stard hill repeats :shock:0 -
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Hi there.
Mental strength!
Do a variety of 2 x 20mins, 4 x 5mins and 8 x 2mins intervals.
All intervals done at about 90% of the effort that you could maintain for each interval if you were to just do it once. Obviously the shorter intervals should be done harder than the longer ones... You'll need the mental strength to get through them!
Weight training won't improve yor power on the bike - structured training will.
Cheers, Andy0 -
andrewgturnbull wrote:Hi there.
Mental strength!
Do a variety of 2 x 20mins, 4 x 5mins and 8 x 2mins intervals.
All intervals done at about 90% of the effort that you could maintain for each interval if you were to just do it once. Obviously the shorter intervals should be done harder than the longer ones... You'll need the mental strength to get through them!
Weight training won't improve yor power on the bike - structured training will.
Cheers, Andy
Sometime back I saw pictures of George Hincapie doing squats. Also have read in interviews where various pro riders have said they do squats. I'm going to be a smart
a#s and say "Wow, all these guys must be losers". They don't have a clue.
Dennis Noward0 -
dennisn wrote:andrewgturnbull wrote:Hi there.
Mental strength!
Do a variety of 2 x 20mins, 4 x 5mins and 8 x 2mins intervals.
All intervals done at about 90% of the effort that you could maintain for each interval if you were to just do it once. Obviously the shorter intervals should be done harder than the longer ones... You'll need the mental strength to get through them!
Weight training won't improve yor power on the bike - structured training will.
Cheers, Andy
Sometime back I saw pictures of George Hincapie doing squats. Also have read in interviews where various pro riders have said they do squats. I'm going to be a smart
a#s and say "Wow, all these guys must be losers". They don't have a clue.
Dennis Noward
Hi Dennis.
George who? Is that the bloke who keeps falling off on the way to Roubaix?
Maybe he should have worked more on his bike handling/maintenance rather than pumping iron to impress the chicks*.
Cheers, Andy
* Oh, and you too
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andrewgturnbull wrote:dennisn wrote:andrewgturnbull wrote:Hi there.
Mental strength!
Do a variety of 2 x 20mins, 4 x 5mins and 8 x 2mins intervals.
All intervals done at about 90% of the effort that you could maintain for each interval if you were to just do it once. Obviously the shorter intervals should be done harder than the longer ones... You'll need the mental strength to get through them!
Weight training won't improve yor power on the bike - structured training will.
Cheers, Andy
Sometime back I saw pictures of George Hincapie doing squats. Also have read in interviews where various pro riders have said they do squats. I'm going to be a smart
a#s and say "Wow, all these guys must be losers". They don't have a clue.
Dennis Noward
Hi Dennis.
George who? Is that the bloke who keeps falling off on the way to Roubaix?
Maybe he should have worked more on his bike handling/maintenance rather than pumping iron to impress the chicks*.
Cheers, Andy
* Oh, and you too
Let's see now, I've seen George's name on the Paris-Roubaix start - finish list many
times. Don't seem to recall seeing yours. Or maybe it was a misprint?? That must be it.
I'll look for you this year.
Dennis Noward0 -
dennisn wrote:
Let's see now, I've seen George's name on the Paris-Roubaix start - finish list many
times. Don't seem to recall seeing yours. Or maybe it was a misprint?? That must be it.
I'll look for you this year.
Dennis Noward
Jeez Dennis, sometimes your strings are just too easy to pull!
Cheers, Andy0 -
getting back to the OP.
Squats are good - clean and press much much better for power development.
Also good for those of us who like to impress the chicks with some upper body tone.0 -
Yeah, coming from a rowing backgound I guess weights are less important for the bike, sound like leg presses will be the best use of time though.
As for mental strength, probably OK there - anyone who has done a 2K ergo test will know what I'm on about. Certainly helps you to divorce yourself from physical pain!
Cheers all.
Jon0 -
jon208 wrote:Yeah, coming from a rowing backgound I guess weights are less important for the bike, sound like leg presses will be the best use of time though.
As for mental strength, probably OK there - anyone who has done a 2K ergo test will know what I'm on about. Certainly helps you to divorce yourself from physical pain!
Cheers all.
Jon
Hi there.
Just what I was thinking. If you've got 10 spare to train in a week, then you'll get the most benefit by spending 10 hours riding your bike. If however you've got say 20+ hours to spend training then you might benefit from supplementing your riding with lifting some plates.
Mental strength - all you need to remember is HTFU!
Cheers, Andy0 -
Hi there.
Just what I was thinking. If you've got 10 spare to train in a week, then you'll get the most benefit by spending 10 hours riding your bike. If however you've got say 20+ hours to spend training then you might benefit from supplementing your riding with lifting some plates.
Mental strength - all you need to remember is HTFU!
Cheers, Andy
Just in case anyone's wondering what Andy's acronym means:
http://www.youtube.com/watch?v=unkIVvjZc9Y Le Blaireau (1)0 -
I was wondeing -ta.
A colleague at work left his mobile at home. He had to go home to get it, said he felt vulnerable without it. HTFU indeed!
I'm always impressed by the calf muscles on pros, mine never seem to develop to any extent. Will working oj the gyms donkey calf machine help me on the bike?0 -
Sustainable power/endurance0
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Cool. Strength is not the most significant determinant when it comes to climbing or riding your bike fast. What you want is improved cardiovascular and metabolic fitness. Andrew has listed some workout which will train the above. Do a bit of reading and then decide whether you believe the leg press exercises or aerobic/anaerobic efforts on your bike will help you climb faster. The choice is yoursjon208 wrote:Sustainable power/endurance
http://www.cyclingnews.com/fitness/?id=strengthstern
http://cyclingforums.com/t126133.html0 -
Muscle endurance for shoulders and neck to prevent aches and pains and maintain low profile posture on bike.
Chin ups with palms facing away holding bar.0 -
http://www.youtube.com/watch?v=MHQmRINu4jU
v simple exercise which requires no special equipment and can be done in an ad break
Improves posture and core stability and looks suspiciously like a TT position to me.
Try doing this for more than 90secs :twisted:0 -
Matchstick Man wrote:
http://www.youtube.com/watch?v=MHQmRINu4jU
v simple exercise which requires no special equipment and can be done in an ad break
Improves posture and core stability and looks suspiciously like a TT position to me.
Try doing this for more than 90secs :twisted:
Ahh the sh1tting dog as we call it in the gym.... Watch someone trying to hold it and when they start shaking you'll see why 0 -
Mog Uk wrote:Ahh the sh1tting dog as we call it in the gym.... Watch someone trying to hold it and when they start shaking you'll see why
yep - when you're up to at least 90secs try doing it one legged :shock:
It is not as easy as you might think it is and can be a powerful tool if done correctly.0 -
Ahh yes, been there and done that. One leg stretched out and to the side, hold for 30secs and then repeat with the other leg..... Killer..... :twisted:0
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yar _ I'm still only on 2 x 45 secs with 30 secs rest inbetween and it is killing me. How you do it for 90 secs or more I've no idea :shock:0
Great for balance as well as strength 
