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  1. #26
    Wheelsuck Fat Boy's Avatar
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    Quote Originally Posted by sstang13 View Post
    How about hips and glutes? Like kettel bell swings. Is that important also? Because I sometimes find that when down in the drops, I use my hips more, and I've also heard about how glutes are important for cycling.
    Is there a question here or is this just stream of consciousness noise?

  2. #27
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    Quote Originally Posted by kindablue View Post
    Is there any farking point to heel raises? I did some tonight, but couldn't figure out why.
    I wouldn't mind them... You don't use too much of your calfs so I think powerful calfs will come from cycling and not from spending time in the gym doing heel rises.
    Follow my journey to elite cycling: http://www.emil-rosenberg.com

  3. #28
    Fly on the wall
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    Quote Originally Posted by EmilRosenberg View Post
    I wouldn't mind them... You don't use too much of your calfs so I think powerful calfs will come from cycling and not from spending time in the gym doing heel rises.
    Thanks, that's what I was thinking. What I get from them is plantar flexion, which is really only used when I'm doing a hard standing start or a sprint. Either way, its just helping the hip/knee power not really a prime mover of the action so to speak. Plus I can't even see that exercise improving my squat, more so than just squatting will.

    I guess I'll replace that with even more foam rollers or box jumps
    Nothing should come between you and your chamois -- lawkd

  4. #29
    soon to be gsteinc... rkwaki's Avatar
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    Okay I'm bringing back the zombie thread as I was asked again about workouts.

    Saturday:
    Quads/Hamstrings/Calves
    I started with a warm-up of:
    Leg extensions then seated hamstring curls then standing calf raises - 4 sets
    Leg press - 8 sets
    Lying hamstring curls - 4 sets
    Adductors - 4 sets
    Single Leg Extensions - 4 sets followed by calf raises
    Single Leg Hamstring Curls - 4 sets

    Sunday - Back
    Seated Cable Rows - 5 sets
    Bent Over Single Arm Dumbell Rows - 4 sets
    Rope Pulls - 4 sets
    Deadlifts 6 sets
    With all these exercises I supersetted with some sort of bicep curl
    Hyperextensions
    "if you ride it the way it's meant to be ridden there's no way any wife is less of a ***** than a bicycle." - gstein

  5. #30
    Senior Member jsutkeepspining's Avatar
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    sounds easy
    cat 1-o-meter: wtf am i doing??????
    Quote Originally Posted by Racer Ex View Post
    You're not dumb. You're just less smart.

  6. #31
    soon to be gsteinc... rkwaki's Avatar
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    Quote Originally Posted by jsutkeepspining View Post
    sounds easy
    I am wiped.
    I actually failed on my final set of deadlifts yesterday. I did them last on purpose and didn't use straps until my last set, strapped in, pulled and that was it I was done, didn't move it a frickin' inch = undid my belt, threw it across the gym, kicked some weights, sat down and laughed at my childish behaviour.
    "if you ride it the way it's meant to be ridden there's no way any wife is less of a ***** than a bicycle." - gstein

  7. #32
    Senior Member changes2008's Avatar
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    Pretty sure you can be convicted of murder for posting this... Just sayin'.


    Quote Originally Posted by rkwaki View Post
    As there seem to be several threads going on about this subject I thought I would start one that focused specifically on the subject as I am such a big believer in it. Here is a workout that many of you have already. Can be done at home, hotel, etc. This is one of my cross functional workouts. Very simple. Put 50 minutes on your stopwatch and start doing exercises, in sequence. If you finish before the 50 minutes is up, start over.

    No more that 30 seconds rest between sets/exercises.
    1 WALKING LUNGES x 10 on each leg x 3 sets
    2 TURKISH GET UPS http://www.youtube.com/watch?v=v7O8Q...eature=related x 10 on each leg x 3 sets
    3 SIDE LUNGES (KEEP NON WORKING LEG FLAT) x 10 on each leg x 3 sets
    4 FRONT TO BACK LUNGE http://www.youtube.com/watch?v=Hz-FkdprsFY do these using one leg at a time x 10 on each leg x 3 sets
    5 ROMANIAN SPLIT SQUAT http://www.youtube.com/watch?v=9IR0bb2gdnM do these using one leg at a time x 10 on each leg x 3 sets
    6 SIT DOWN SQUAT http://www.youtube.com/watch?v=2ZlPoq0S2lg do these using one leg at a time x 10 on each leg x 3 sets
    7 BENCH DIP SQUAT http://www.youtube.com/watch?v=Ih4KVXJudiI do these using one leg at a time x 10 on each leg x 3 sets
    8 MONSTER WALK (USE INNER TUBE AROUND ANKLES) http://www.youtube.com/watch?v=fA5X4nKueUU -you use the bands (or used inner tubes) for this (try it first with one around your ankles)
    FRONT
    BACK
    SIDEWAYS in both directions
    9 BURPEE http://www.youtube.com/watch?v=7MGljX4bbps x10 reps x 3
    10 WALL SIT http://www.youtube.com/watch?v=y-wV4Venusw as long as you can hold it
    12 SUPERMAN http://www.youtube.com/watch?v=PHb1b7cuVtk x3 reps - hold for 30 seconds
    13 PLANK http://www.youtube.com/watch?v=pSHjTRCQxIw x3 reps - hold for 30 seconds

  8. #33
    soon to be gsteinc... rkwaki's Avatar
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    Legs again yesterday (sorry forgot to put workouts from earlier in the week up
    1. Extensions - 4 sets, 25 reps
    2. Hamstring curls - 4 sets, 25 reps
    3. Hack squats - 8 sets - 20, 15, 12, 10, 10, 7, failed set, 12, 12 reps - calf raises after each set
    4. Extensions - very heavy sets, 4 sets
    5. Standing Hamstring Curls - ankle straps attached to cable crossover machine

    DONE LIKE FRICKIN DINNER
    "if you ride it the way it's meant to be ridden there's no way any wife is less of a ***** than a bicycle." - gstein

  9. #34
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    Quote Originally Posted by sandw1 View Post
    I'm a firm believer in deadlifts and front squats (don't even bother with back squats) for lower body strength that can translate well for cycling, and they are satisfying to do as well. These two exercises are about all I do for lower body, other than some calf exercises here and there. High reps / low weight is probably better for cyclists, but I mix in heavy weight and low reps as well. You'll feel it on the bike the next day. Be really careful with your form on these exercises. Keep the back flat. I see guys with rounded backs on deadlifts in the gym all the time. I don't know how they don't snap in two.
    I have a chronic sore back and major spinal stenosis. Dead lifts have helped my back immensely. Form is essential.

  10. #35
    Senior Member
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    Although I think Chris Carmichael is in the doghouse along with Lance Armstrong, I like Carmichael's ten core exercises. They have improved my form and alleviated my sore back on the bike.

    http://trainright.com/weekend-readin...ining-workout/

  11. #36
    soon to be gsteinc... rkwaki's Avatar
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    I brought this zombie thread back in case the police start to investigate what killed me. Please pass this along to them:
    Leg extension, 3 sets of 50 reps
    Seated Hamstring curls, 3 sets of 50 reps

    Squat/Deadlift Combo - Set of squats followed immediately (no rest) by a set of deadlifts with the same weight
    Sets went like this - 12 reps, 8 reps, 6 reps 5 reps - floor

    Sled Pull - Frontwards/Backwards/Hacksquats
    Pull sled strapped in (like a forward sprint) 30 yards, unclip harness then pull sled backwards to the start (30 yards). Immediately drop to hack squats.
    Weight increased with each set. 5 sets. Legs gave out twice on the return and I hit the floor.

    Leg Press. Well for those that know I train legs pretty heavy. By this point I could not leg press more than 225 pounds so I finished off with a little calves and then limped out...
    "if you ride it the way it's meant to be ridden there's no way any wife is less of a ***** than a bicycle." - gstein

  12. #37
    Elite Rider Hermes's Avatar
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    <bump>

    Since rkwaki shared a weight training program with me, I thought I would post in his thread.

    This is off season although I lift weights year round. I have been doing that consistently since 1977. I like to go to a well equipped gym with a lot of energy and trainers. I looked over the beginner program rkwaki sent me and incorporated some of the exercises into my leg routine.

    Tonight was one set each except for the jumping.
    Warmup on the eliptical
    Leg presses in leg press machine
    Pushup position with feet on a large ball and lift one leg at a time 1/2 inch off the ball while keeping back straight. Sounds easy but try it.
    One leg squats - I use the TRX for balance and squat down with my back straight and drive with the glute. I do not let my knee go forward.
    One arm kettlebell swings - I try to drive the core forward explosively and let the momentum of the thrust forward swing the weight up to shoulder level.
    Turkish getups - One of my favorites.
    Jumps over a bench. This is done by starting with one foot on a bench and jumping high into the air over the bench and landing like a cat with the other foot on the bench.
    Wall Sit - Sit against the wall with the legs at 90 degrees
    Romanian split squats. These are hard for me for some reason. Go figure.
    Foam roller and stretching.
    "Insanity: doing the same thing over and over again and expecting different results." Einstein

  13. #38
    soon to be gsteinc... rkwaki's Avatar
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    Quote Originally Posted by Hermes View Post
    <bump>

    Since rkwaki shared a weight training program with me, I thought I would post in his thread.

    This is off season although I lift weights year round. I have been doing that consistently since 1977. I like to go to a well equipped gym with a lot of energy and trainers. I looked over the beginner program rkwaki sent me and incorporated some of the exercises into my leg routine.

    Tonight was one set each except for the jumping.
    Warmup on the eliptical
    Leg presses in leg press machine
    Pushup position with feet on a large ball and lift one leg at a time 1/2 inch off the ball while keeping back straight. Sounds easy but try it.
    One leg squats - I use the TRX for balance and squat down with my back straight and drive with the glute. I do not let my knee go forward.
    One arm kettlebell swings - I try to drive the core forward explosively and let the momentum of the thrust forward swing the weight up to shoulder level.
    Turkish getups - One of my favorites.
    Jumps over a bench. This is done by starting with one foot on a bench and jumping high into the air over the bench and landing like a cat with the other foot on the bench.
    Wall Sit - Sit against the wall with the legs at 90 degrees
    Romanian split squats. These are hard for me for some reason. Go figure.
    Foam roller and stretching.
    And? When all was said and done how did the legs feel?
    "if you ride it the way it's meant to be ridden there's no way any wife is less of a ***** than a bicycle." - gstein

  14. #39
    Senior Member topflightpro's Avatar
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    I've been hitting the gym on Sunday afternoons as well.

    Leg press alternating with pull ups
    Squats
    Deadlifts
    Upper body stuff. I generally shoot for two back, two shoulder and two chest work outs, such as bench press, incline bench, decline bench, flys, back flys, seated cable rows, upright rows, military press....
    Prone Leg Curls single legged.

    I also mix in a bunch of hip flexor, abductor and inductor workouts given to me by my physical therapist. I avoid leg extensions as the PT said she is concerned they would put too much strain on my knee and the still healing tendons.

    I'm slowing building up the weights with the lower body stuff trying to build more strength and mass. My upper body stuff tends to be a bit less intense.

    On most Mondays, I'm a bit stiff. Tuesdays are worse, but I get on the trainer on Tuesday nights for 1.5-2 hours of spinning/cadence drills and that starts to loosen things up.

  15. #40
    These Guys Eat Oreos Creatre's Avatar
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    Just got back to the gym yesterday after 3 weeks off (away from gym and bike). Um, ouch. Only did a moderate full body + core set. Can barely walk today. Ouch...
    Category 2 | | Velogames BikeForums Leagues: 1st - 2012 Veulta, 1st - 2011 Vuelta, 2nd - 2013 Vuelta, 3rd - 2012 Giro, 4th - 2012 TdF

  16. #41
    Elite Rider Hermes's Avatar
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    Quote Originally Posted by rkwaki View Post
    And? When all was said and done how did the legs feel?
    My legs felt good during the exercises and went for form versus intensity. This AM I am a little sore.
    "Insanity: doing the same thing over and over again and expecting different results." Einstein

  17. #42
    soon to be gsteinc... rkwaki's Avatar
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    Quote Originally Posted by Creatre View Post
    Just got back to the gym yesterday after 3 weeks off (away from gym and bike). Um, ouch. Only did a moderate full body + core set. Can barely walk today. Ouch...
    I have become a little more anal about my workouts and noticed some slight deficiencies in hamstring development so Saturday morning I set up the squat rack to hit one very specific part of the hamstring (slightly below horizontal, sumo stance). Well? I have squatted as heavy as 785 to a 20" box this year BUT let me tell you 10 sets of 135 pound squats exposing an underdeveloped muscle is more painful than any exercise I have done, I, like you creatre, could hardly walk yesterday. TOday is better but not much...
    "if you ride it the way it's meant to be ridden there's no way any wife is less of a ***** than a bicycle." - gstein

  18. #43
    soon to be gsteinc... rkwaki's Avatar
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    Quote Originally Posted by Hermes View Post
    My legs felt good during the exercises and went for form versus intensity. This AM I am a little sore.
    Good job....
    "if you ride it the way it's meant to be ridden there's no way any wife is less of a ***** than a bicycle." - gstein

  19. #44
    These Guys Eat Oreos Creatre's Avatar
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    Quote Originally Posted by rkwaki View Post
    I have become a little more anal about my workouts and noticed some slight deficiencies in hamstring development so Saturday morning I set up the squat rack to hit one very specific part of the hamstring (slightly below horizontal, sumo stance). Well? I have squatted as heavy as 785 to a 20" box this year BUT let me tell you 10 sets of 135 pound squats exposing an underdeveloped muscle is more painful than any exercise I have done, I, like you creatre, could hardly walk yesterday. TOday is better but not much...
    Yeah it's funny. I can barely walk, but the second I get on the bike, I have zero soreness or fatigue. Really shows it's working muscles that are not used in cycling. Not sure if that's a good thing or a bad thing, but gotta be good to be strengthening those muscles as well, if for anything, but to prevent injury. /shrug
    Category 2 | | Velogames BikeForums Leagues: 1st - 2012 Veulta, 1st - 2011 Vuelta, 2nd - 2013 Vuelta, 3rd - 2012 Giro, 4th - 2012 TdF

  20. #45
    Elite Rider Hermes's Avatar
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    Quote Originally Posted by rkwaki View Post
    I have become a little more anal about my workouts and noticed some slight deficiencies in hamstring development so Saturday morning I set up the squat rack to hit one very specific part of the hamstring (slightly below horizontal, sumo stance). Well? I have squatted as heavy as 785 to a 20" box this year BUT let me tell you 10 sets of 135 pound squats exposing an underdeveloped muscle is more painful than any exercise I have done, I, like you creatre, could hardly walk yesterday. TOday is better but not much...
    When I trained with the Russians, who had a cycling gym and weight training circuit, we did 10 sets of 10 - 15 reps going as fast as possible through the circuit - lower weight faster movement. After the leg workout was over, we jumped on the bikes and did lower cadence 3 to 5 minute intervals on the bike for 40 minutes - two hour workout.
    "Insanity: doing the same thing over and over again and expecting different results." Einstein

  21. #46
    soon to be gsteinc... rkwaki's Avatar
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    Quote Originally Posted by Hermes View Post
    When I trained with the Russians, who had a cycling gym and weight training circuit, we did 10 sets of 10 - 15 reps going as fast as possible through the circuit - lower weight faster movement. After the leg workout was over, we jumped on the bikes and did lower cadence 3 to 5 minute intervals on the bike for 40 minutes - two hour workout.
    When I was riding I would do a long ride in the morning, get home, eat then head to the gym for a heavy leg day. It was a lot to accomplish in a day but well worth it imho...
    "if you ride it the way it's meant to be ridden there's no way any wife is less of a ***** than a bicycle." - gstein

  22. #47
    avatar by Sean Powers mike868y's Avatar
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    i did 2 crossfit workouts earlier this month then remembered that i basically hate any form of working out besides riding my bike. so it goes.

  23. #48
    powered by Racer Ex gsteinb's Avatar
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    Quote Originally Posted by wacomme View Post
    Although I think Chris Carmichael is in the doghouse along with Lance Armstrong, I like Carmichael's ten core exercises. They have improved my form and alleviated my sore back on the bike.

    http://trainright.com/weekend-readin...ining-workout/
    those are all in the various P90X workouts. I've been doing a handful of those workouts for several years now.

  24. #49
    going roundy round wanders's Avatar
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    I can now reach out horizontally with my right arm and turn off a lamp. This bro is gettin' his burn on.
    Quote Originally Posted by CastIron View Post
    Damn.

  25. #50
    Elite Rider Hermes's Avatar
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    Upper body workout

    Warmup
    Active Stretching
    3x10 overhead alternating arms dumbbell press
    3x10 alternating arms dumbbell bench press using a large ball under back
    3x10 lateral shoulder raise
    2x10 lat pulldown
    2x10 pull up using TRX while almost horizontal on the floor
    2x10 dips
    Roman chair isometric hold
    foam roller and stretching
    "Insanity: doing the same thing over and over again and expecting different results." Einstein

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