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Ive started working out my core and upper at the gym, it seems to have helped. Other than that I dont know what officially is worked out while cycling but I guess it works to just ride and then see what feels like its been worked. I noticed after doing chest/abs/back has kept me feeling comfy on long rides. Also the triceps seem to get worked alot since those are what your forward weight tends to get held up with.
 

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core, especially lower core. working those muscles can promote proper form. At least for me I neglect those exercises and I sense that I strain because of it. lower back to some degree as well. Possibly inner quads to avoid mal-tracking kneecap/patellofemoral syndrome.
 

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One thing is certain (in my case at least), if you are going to ride hundreds of miles a week, you have got to fit in weight lifting type exercises. I find that doing squats, push ups, sit ups, lat pulls and a few others a couple times a week really helps keep the knees from complaining on long rides. Also as you get older a little Yoga every day helps................MTT:thumbsup: :thumbsup:
 

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All I know is since adding at least 2 to 3 hours a week of weight training I am now able to keep up with the strongest of the group I ride with. Out of the saddle climbing has also been improved. These exercises include multiple sets of push ups, crunches, bicycle crunches, sit ups, iso-lateral dumbell pulls (great for strenghtening the traps to avoid back pain during extended rides), dumbell pullovers for developing the lats, and so on. I tend to do more reps of lighter weights than less reps with heavier ones.

Also make it a point to do the weight training exercises first followed by cardio (cycling on a trainer or on a real bike), apparently this will prevent the muscles from bulking up which is a disadvantage when cycling.
 

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Post number four is great but it neglected to mention the soleus muscle beneath the gastroc (calf). The soleus is strictly responsible for extending your ankle while the knee is bent. This can be exercised by doing seated calf raises with a machine,or seated barbell raises by placing a barbell across your knees and pushing up on your toes.

None of the muscle groups in the color diagram should be neglected. The movements with leg presses is very much like pedaling, working quads, hams glutes and to some extent your gluteus medius as well. Work also on doing knee & leg raises on a roman chair or similar set up. This works the hip flexors very well. If you raise your knees above the horizontal it will also work the abdominal. don't forget the quad machine, hip abductors and adductors and of course the hamstrings. I find the cable machines are great for leg kick-backs and for working the abductors/adductors too! As mentioned by others it is also important to work the core so I do pull-ups, sit-ups, push-ups and dips. If you are looking to change things up some, try the stair stepper (brutal!) but it is great for developing power for climbing! Getting bored? -- go for a run for something different.

It all makes a difference.
 

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Discussion Starter · #12 ·
all very interesting posts.

Are there any muscle-bound cyclists out there? I haven't seen any and I'm wondering if it's because more muscle might add extra weight. I would think that if someone like Dorian Yates or...any other body-builders hopped on a bike, with training, they'd be pretty damn fast.
no?
 

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mikejungle said:
all very interesting posts.

Are there any muscle-bound cyclists out there? I haven't seen any and I'm wondering if it's because more muscle might add extra weight. I would think that if someone like Dorian Yates or...any other body-builders hopped on a bike, with training, they'd be pretty damn fast.
no?
There is a cat3 in my area that's pretty fast. Used to be a body builder. Damn fast. And a former NYJet. I think he's a 2.

I don't know about the NYJet, but the former body builder can't climb too well. However I would NEVER write him off as slow.

I ain't tiny either. I'm ~190. I like to think I'm not slow too. haha. Most of my mass is in my upper body. Kinda sucks though, even though I'm lean, I can't take my shirt off at the beach anyway because of the horrible tan lines. :p
 

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mikejungle said:
all very interesting posts.

Are there any muscle-bound cyclists out there? I haven't seen any and I'm wondering if it's because more muscle might add extra weight. I would think that if someone like Dorian Yates or...any other body-builders hopped on a bike, with training, they'd be pretty damn fast.
no?
More weight is not good for cycling. The only muscular cyclists are track cyclists.

I'm also not sure why a body builder would be a natural cyclist. Having really strong muscles is not the same as having a powerful heart and lungs and good endurance.
 

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When I run regularly I see quite an improvement in my cycling performance, especially in endurance.
 

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SilasCL said:
More weight is not good for cycling. The only muscular cyclists are track cyclists.

I'm also not sure why a body builder would be a natural cyclist. Having really strong muscles is not the same as having a powerful heart and lungs and good endurance.

Right now I am trying to undo the years of weight training. Yes powerful legs are great in a sprint but I can't keep that speed up for any length of time and forget it going up hills. i am focusing mostly on endurance and not on my upper body at all. While it is almost impossible to reshape a body unless via illness (Armstrong) I hope to at least drop some weight off the upper body and increase my endurance a great deal.
 

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mikejungle said:
all very interesting posts.

Are there any muscle-bound cyclists out there? I haven't seen any and I'm wondering if it's because more muscle might add extra weight. I would think that if someone like Dorian Yates or...any other body-builders hopped on a bike, with training, they'd be pretty damn fast.
no?

A friend of mine is pretty well built-up. He did two rides before committing to ride an MS-150 with me and he hung the whole way. He sprints like a manic, even uphill. He is already dropping other "roadies". I attribute his efforts to his strong legs and stamina and his form must just come naturally.
 

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As I mentioned earlier in this thread, if you do not want to bulk up, do the weight training first THEN do the cardio or ride the bike right after.... not the other way around.

This technique will increase your endurance and threshold for pain but will not add muscle bulk. It will actually result in less weight because your muscles will develop (but not bulk up) which will increase your body's metabolism.

Developing (but not bulking up) the core and upperbody (shoulders, back and arms) is a great way to improve climbing ability (out of the saddle) and sprinting ability.

Again weight training THEN cardio right after... you will maintain the leanness but your endurance will increase. I usually do 2 sessions of weight training a week (1.5 hours each) followed immediately by an hour of interval training on my trainer. I ride the bike the other 3 or 4 days (unless it is winter)... one to two days are reserved for rest and recovery.
 
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