Training & Nutrition - Leg bulk

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guy909uk
01-30-06, 06:37 AM
Hi All,
I am relatively new to road cycling (almost 1 yr now) and am looking for ways to increase muscle mass of my legs using cycling training.

I have been doing squats and deadlifts in the gym, but have been advised to stay clear of these for a while due to a hip complaint in relation to a knee op last year (hence the reason I started cycling).

I do not want to stop the progress I have been making in the gym, purely because I cannot squat etc. Can anyone give me some advice as to the type of training I can do on the bike to increase bulk and power. Should I be focusing primerilary on hill climbs for example? Short/long?
Any advice would be appreciated,
All the best,
Guy

NJRoadBiker
01-30-06, 02:42 PM
Check out this thread http://www.bikeforums.net/showthread.php?t=147923



Hi All,
I am relatively new to road cycling (almost 1 yr now) and am looking for ways to increase muscle mass of my legs using cycling training.

I have been doing squats and deadlifts in the gym, but have been advised to stay clear of these for a while due to a hip complaint in relation to a knee op last year (hence the reason I started cycling).

I do not want to stop the progress I have been making in the gym, purely because I cannot squat etc. Can anyone give me some advice as to the type of training I can do on the bike to increase bulk and power. Should I be focusing primerilary on hill climbs for example? Short/long?
Any advice would be appreciated,
All the best,
Guy
DannoXYZ
01-30-06, 03:50 PM
Be careful about hindering post-op recovery by doing too much too soon. Light weight training and cyling is a good way to build up ligaments and tendons gradually. Bodybuilding.com (http://www.bodybuilding.com/fun/index.html) is also a good site showing you various exercises you can do. Rather than adding on bulk, focus on building strength instead. Unless you're a seasoned vet with over a decade of training, you can typically increase muscle-strength by quite a bit without adding bulk or weight. This is through recruitment of dormant fibres in the muscles, existing fibres getting more efficient. You'll also lose some fat in the muscles. You end up with stronger muscles that are more ripped and defined, leaner and denser, yet you won't weigh much more than when you started.