Cycling and lower body strength training

[Guest guest]

I've been absent for a while (travelling all over!!!) and I was

happy to come upon someone's concern in a field I know quite well...

Yehoshua, you are certainly correct in stating that cycling can be

used as a way to strengthen the leg extensors. Playing around with

the duration and inclination of the hills you use for your training

is certainly a good way to increase specific strenght for cycling.

You might also want to try playing around with gears (riding bigger

gears over bigger inclinations) and trying to stay seated as much as

possible to develop even more strenght.

I see that you mentionned not being able to do any kind of

strenght training when riding 4 times a week. Give yourself a

chance! I think once your body becomes accustomed to the new imposed

load and to your new found sport, you will again be able to strenght

train with weights. You will actually also find that it is quite

beneficial, more so than for other endurance sports like running or

swimming. Keep in mind that cycling is more of a " power-endurance "

sport than say running, and so in the end, weight training becomes

very useful read, necessary, once you reach a certain level.

And to finish, I have come upon many research and readings myself

stating that cycling, because it is not a weight-bearing activity,

does not have as much of an impact on bone density as say running.

But it's still better than sitting on the couch I'm sure!!!

Lépine

Vancouver BC

---------------

Yehoshua Zohar " <yzohar@h...> wrote:

> >So you think that fixed or road cycling is an adequate substitute for

> >resistance training in keeping the musculoskeletal system in good shape?

> >Well, this may do something beneficial for the cardiovascular system and the

> >muscles of the lower extremities, but this article shows that cycling does

> >not seem to stimulate bone mass in young men, at least. Once again, it

> >appears as if we need to add a regime of regular weight training to complete

> >one's overall training program.

> >

> In the past few months I have been cycling about 4 times a week, preparing

> for some biking events. I have found that I am incapable of doing any kind

> of lower body weight training (no problem with upper body training). I cycle

> in a hilly area and do alot of climbing, including in a standing position. I

> notice the increased strength in my legs. Of course, this is also

sports

> specific and with a big emphasis on endurance (and increased cardio

> ability). Still, I can't see how it cannot be having a positive effect on

> leg strength, including the bones. This is also progressive resistance

> training since I am working out on steeper and longer hills at faster

> cadences and in bigger gears.

> Would like to hear comments on these thoughts.

>

> Yehoshua Zohar

[Guest guest]

,

Thanks for your input. I do use big gears in hill training but when standing

up.

I said that I am unable to do lower body weight training. However I have

since been doing leg presses and calf raises with moderate weights, twice a

week. I will see how it effects my cycling. I try to concentrate on upper

body work in the weight room, since cycling mostly exercises my legs.

One last comment: I recently bought a new bike (Garry Fisher Big Sur - great

for us tall folks) and decided to start using cleats. I feel that I am now

pedalling more eficiently and powerfully.

Yehoshua Zohar

Karmiel, Israel

-------------

From: " Éric Lépine " <eric707@...>

>I've been absent for a while (travelling all over!!!) and I was

>happy to come upon someone's concern in a field I know quite well...

>

>Yehoshua, you are certainly correct in stating that cycling can be

>used as a way to strengthen the leg extensors. Playing around with

>the duration and inclination of the hills you use for your training

>is certainly a good way to increase specific strenght for cycling.

>You might also want to try playing around with gears (riding bigger

>gears over bigger inclinations) and trying to stay seated as much as

>possible to develop even more strenght.

>

>I see that you mentionned not being able to do any kind of

>strenght training when riding 4 times a week. Give yourself a

>chance! I think once your body becomes accustomed to the new imposed

>load and to your new found sport, you will again be able to strenght

>train with weights. You will actually also find that it is quite

>beneficial, more so than for other endurance sports like running or

>swimming. Keep in mind that cycling is more of a " power-endurance "

>sport than say running, and so in the end, weight training becomes

>very useful read, necessary, once you reach a certain level.

>

>And to finish, I have come upon many research and readings myself

>stating that cycling, because it is not a weight-bearing activity,

>does not have as much of an impact on bone density as say running.

>But it's still better than sitting on the couch I'm sure!!!

>

> Lépine