I am quite weak (cold blooded and spinless too), weak in the legs as has been highlighted to me recently with some responses in context about leg power but I've also noted the average watts Strava says I put out is also quite pathetic... so I'm off to the gym and I have a new stationary trainer.
Do you do a specific leg/ glute/ hammies/ quads/ core strengthening program in the gym with machine or barbell, hand weights and incorporating squats?
I am trying to develop a plan that'll take me 30 mins a day after warmup that will focus on 4 - 6 specific exercies and start out with high reps in sets of 3 (so reasonable resistence) and increasing resistence over the next 10 weeks and reduce reps.
Strong men and women's thoughts welcome. I have got a book called Stronger Legs and Lower Body (by Kinesis) and The Cyclists Training Bible by Joe Friel which has a good chapter on gym work. To be honest I've done all body balanced weights before and never really seen any benefit but I wasn't really riding and not focused on one group.
In addition I want to use the trainer to develop strength as well as cardio. My trainer is a Cycleops which promotes these training videos which you can run on your iPhone which is great. http://www.realrides.tv/index.html
And there are plenty that will say low carb, high protein.....High weight low reps....
If you can get yourself on the rowing machne (preferably a concept 2), it will give you a great workout legs, back, abs shoulders and arms....
I am far from an expert and have never been to a gym in my life, but to me the best way to get cycling fitness and strength is to cycle whether that be on the road or trainer or gym. I reckon 30 minutes on the trainer would be more valuable than 30 minutes of weights.
Squats , Squats and more Squats. Get your ass to the grass.
Thanks, that's quite interesting but he is a little divided. I was reading through the comments and thought this was a good point:
Leg press machine will work pretty much the same muscles if you don't like doing squats.
The advantage of barbell squats at heavy weight it the stabilization needed from the core as well. Seated in a leg press is purely legs work.
True, but you need good technique to do them properly and not risk injury, if you've never done them before, you'd be safer starting off with the leg press machine. Move onto Squats later and get an instructor to help you with your technique if you are new to them.
If you know what you are doing, then Matt is right, do squats.
First tip....anything is better than nothing.
If you can get to the gym and do some weights 2-3 times per week, you will see an improvement....not only in cycling, but in many other areas too.
If you can get on the trainer at home for 30mins, it'll be worth double what you can do in 30min riding around the suburbs at lunchtime. At this stage, any extra you can do will help, but dont forget about rest and recovery too.
Second tip.....dont go too hard, too soon.
Start out with weights that feel like you are doing something, but not heavy enough to feel like you are lifting something heavy. It will take you a few sessions to work out where you are at strength wise, and you will more than likely become quite sore after the first few sessions. Only up the weights gradually. Even if it feels like you can lift the weight easily, dont slam on another 10kg in the first week....you will hurt yourself, and you dont want that.
Download an app to keep track of your weights and reps for each exercise.....it will make it far easier to remember what weight you did last time, and to track your progress ;)
Having focussed on weights since February I've noticed an improvement in cycling (and good weight loss) even though I don't cycle that much. Big weights (start smallish, go bigger as you progress). I don't go here but we do similar stuff at my gym: http://www.crossfitadelaide.com/
I generally find riding my bike gets me stronger and leaner at the same time.
Push bigger hills, new routes so that hilss are not always at the beginning of your ride, etc.
Climbing after 50kms or so can be great for building strength.
And smash some protein afterwards to rebuild the muscle!