Training & Nutrition - How fit are YOU?

Bicycling mag. this month has a fitness test. The easier option, to test out your leg strength, is to stand on one leg, grasp the opposite ankle, and squat, bending at the knee, until your thigh is parallel to the floor (or as low as you can get). Then stand back to vertical, using only the one leg. You can use your free hand for balance, but remember not to use it to lift.
How many can you do?
I don't have the mag here so I don't exactly remember the scoring scale. Something like...
<5 - Dust off your bike.
5-7 - pretty good
7-9 - Your legs are NOT a problem.
>9 "Wait up!!"

(If anyone has a copy handy, they could correct my scoring scale if needed)

So, How many can YOU do?

FTR, I DID do this, but will reserve posting my "score" until I can be sure to avoid embarassing myself.:rolleyes:

ChipR

I haven't done the test yet but would probably score <5. I'd fall over before I did 3. :eek:

Balance? Coordination? What's that? :p

Hmm, I got to 11 using my left leg and stopped as I could do more, are you sure those figures are correct?

I guess that was the reason for my post...
I'm NOT positive about the numbers, but I think they are right.

Maybe we're not doing it right.

I did 14 on each leg, and only stopped because I wanted to, not because I was "maxed out".

Hmm...

Anyone else?

BTW, use your "free" hand for balance.

Can you clarify how you do this exactly? Should the "opposite leg" be grasped in front you or behind you? What angle does one see at the ankle?

I tried to do the test but I couldn't get my thigh bent more than 45 degrees before my ankle angle maxed out (to the front) so that I couldn't go any deeper without falling over. As such, it didn't seem like much of a test.

BTW, I am not sure that I would trust Bicycling to publish a very difficult test.

But, the exercise seems like a good one for someone who wants tougher squats but doesn't have easy access to weights.

Cheers,
Jamie

Here it is, quoted directly from the Mag...

"Leg Dips
1.Stand on right leg; if needed, grip a stable object for balance.
2. Raise left leg back toward butt; hold left ankle with left hand.
3. Squat until right thigh is parallel to the floor (or as low as you can go). Don't use balance hand to support weight.
4. Return to the standing position by straightening leg. Repeat as many times as possible, then swap legs.

If you did 4-5 then Dust off your bike.
If you did 6-7 then you're just below average.
If you did 8-9 then if anything's holding you back, it ain't your legs.
If you did 9+ then wait up!"

I didn't make up the test, I am just commenting on it. It seems a little odd that I'd be able to do so many, considering especially my weight.

Originally posted by ChipRGW
Here it is, quoted directly from the Mag...

"Leg Dips
1.Stand on right leg; if needed, grip a stable object for balance.
2. Raise left leg back toward butt; hold left ankle with left hand.
3. Squat until right thigh is parallel to the floor (or as low as you can go). Don't use balance hand to support weight.
4. Return to the standing position by straightening leg. Repeat as many times as possible, then swap legs.

If you did 4-5 then Dust off your bike.
If you did 6-7 then you're just below average.
If you did 8-9 then if anything's holding you back, it ain't your legs.
If you did 9+ then wait up!"

I didn't make up the test, I am just commenting on it. It seems a little odd that I'd be able to do so many, considering especially my weight.

It is very bogus. While leg strength is part of riding there is so much more involved. It was (hopefully) meant in fun. This has no real basis in 'fitness' testing. This measures strenght. What about endurance, power (strength and power and very different). But again I hope it was meant in some degree of sarcasm. :)

shouldn't a fitness test for cyclists involve... I don't know a bicycle? maybe?

:p

Not good. I can do squats 15 rep 3 set on a 100 lb weight after a morning mid intensity workout (88% to 92% LTHR) on the trainer spinning on a 53 x 16 gear. Mild to heavy resistance setting.

I couldn't do one without my knee wobbling all over the place, I guess I should find another sport.:D

CHEERS.

Mark

Does that not relate to strength rather than fitness (which should involve the cardiovascular system)?

It is very bogus. While leg strength is part of riding there is so much more involved. It was (hopefully) meant in fun. This has no real basis in 'fitness' testing. This measures strenght. What about endurance, power (strength and power and very different). But again I hope it was meant in some degree of sarcasm.

exactly my thoughts. this tests strength as well as balance which while maybe loosely correlated with cycling fitness (as those who are overweight or weak will not be able to do many and are probably not top cyclists) it doesn't say much. it's about equivalant to using your squat max as a "cycling fitness" indicator.

what about the guys who are super-strong body-builders but don't have much cardio fitness?

p.s. i easily did one next to my office desk and my coworker walked in so i quit as i didn't feel like explaining. as i have good balance and pretty decent squat/lunge as well as light weight (165 lbs) i'm pretty sure i could easily do more than 9 --- but i think it says more that i go to the gym ever so often (a few years ago 5 days a week) than that i'm a good cyclist

ChipRGW I bet you wished you never posted this one...

No doubt.
I never vouched for the validity of the test, I think I actually was questioning the validity of it.:rolleyes:

Originally posted by Dutchy
I couldn't do one without my knee wobbling all over the place, I guess I should find another sport.:D

CHEERS.

Mark

I had the same problem :)