Road Cycling - Leg muscles?

I've noticed the leg muscles on some of the riders around here and am wondering how they get such big muscles so early in the year (see the picture below)? Did they lift and do leg exercises all winter?
I know how Tyler got his but what about the regular riders who work 5 days a week and only ride after work and on weekends?

I don't think Tyler got those muscles all of a sudden... muscles like that are developed after years of training and careful periodization plans that start when these folks are in their teens. I just can't see how someone who picks up a bike in their early twenties and beyond could possibly compare themselves to the likes of Tyler. I vote for concentrating on what you've got and what you can do for improvement and get rid of those pics of the pros you've got on your screensavers that you use to compare yourselves to wondering what you can do to look like that.

Koffee

Koffee

You probably won't get big muscles like that unless you life weights or do very high intensity training (i.e. hard/uphill intervals, sprints, etc.).

Muscle mass is built by high resistance, lower repitition exercise.

Thats why there are racing categories :)

I know how Tyler and the pros get them but as I said, some of the locals have leg muscles like Tyler and it's only mid-March. Must have done LOTS of weight training during the winter months.

Here's another opinion from a middle aged weekend warrior - some people are more prone to building certain parts of their bodies than others. I've always found it easy to build my leg muscles, even after months or years of inactivity. That's why I like cycling - it allows me to use my best muscle group to it's full potential. On the other hand, I've always found it impossible for me to get true mass and definition in my upper body, no matter how hard I try.

Keep in mind though that well defined leg muscles don't necessarily translate into better performance. I've had hundreds of people tell me I have a great golf swing, but I can't shoot under 87 for the life of me.

55/Rad

A lot of it is genetic. WHen I show up at a group ride, people expect me to be pulling up front because my legs are usually quite a bit bigger than most folks (although, they're not nearly as big as some of the track and TT guys I've met, but it's all relative). In fact, however, I usually sit in when the skinny ass Cat 3's take to the front and push the pace.

There are many more variables than even strength and conditioning.

I know how Tyler and the pros get them but as I said, some of the locals have leg muscles like Tyler and it's only mid-March. Must have done LOTS of weight training during the winter months.

No. They developed those muscles through years of riding. They maintain them in the winter by riding stationary bikes.

I don't know a lot of serious road racers who do much lower body weight work. The most effecient way to get stronger on the bike is to ride a bike.

As someone said, some people no matter how hard they work will never have highly defined legs. It doesn't necessarily make them any slower. I learned really quickly to never judge someones strength by how their legs look.

O.K, my muscles arren't as big as his but:
But after riding for 2-3hrs per day, 5-6 days per week for a year, my leg muscles literally doubled in size, why not ride in the winter - I do, it's cheaper than putting the heating on to warm up.

As someone said, some people no matter how hard they work will never have highly defined legs. It doesn't necessarily make them any slower. I learned really quickly to never judge someones strength by how their legs look.
I was just curious. Last summer and fall I was unemployed and rode 5-7 days a week, 35-40 miles a day and my legs didn't look as good as a lot of other local cyclists. I guess it's just something else to wish for. :o :rolleyes:

I was just curious. Last summer and fall I was unemployed and rode 5-7 days a week, 35-40 miles a day and my legs didn't look as good as a lot of other local cyclists. I guess it's just something else to wish for. :o :rolleyes:


I know how you feel :( I think genetics have a big role in what your legs look like.I lift weights year round and lastspring alone from mid april until the end of june I rode 1,551 miles and I still didn't have that kind of definition.My upper body looks far better than my lower body with less than half the work.It sucks!!
I'm trying to drop my weight now for more definition.In one of my books it said a hundred sit ups won't widdle your middle if you still have the fat over them you'll never see those six packs all you'll see is the keg :D

Look at David Millar's legs-they appear less defined than many but his times certainly speak volumes

It is all genetics. You do, however, develop "cycling legs" and you can immediately see that in racers or people that ride alot. There are characteristics that develop in riders' legs but bulk, to a certain extent, is based on genetics.

I saw Millar personally and his legs are ripped. They look like steel cables wrapped in skin.

Greg LeMond had less definition but he always said he carried the fat on the surface, even though his body fat % was around 3-5%.
Hinault was famous for his paper thin skin and you could see every vein and muscle. It's just genetics.

I have seen David millar ride on the track and there were plenty of other riders there who had bigger and more defined legs. Moral of the story is he was a class above them all. Furthermore, have you ever seen a picture of Fausto Coppi in his heyday?

Well for me it's genetic.... I have monster thighs... even though i'm not that strong. i started running and cycling hoping that they would trim down, but they are only getting bigger. some people just build muscle mass really easily. as for me, i'd much rather have thinner, more sculpted legs than lotsa muscle mass. it's just much more aesthetically pleasing, and it just makes your body look so.... efficient

as they say.... size isn't everything. much more important is muscle composition, vascularization, the biochemistry of your muscle cells... etc.

http://www.blinkylights.net/alster/photos/20030412-SeaOtter/0367.jpg
just thought i'd add that one into the mix.

but quite frankly... capitalism exists to make us aspire to certain things [no matter how unobtainable], and it will sell us products to 'help' us deal with those aspirations, no matter how innefective.

think women's [and increasingly men's] beauty industry. it exists on making us feel inadequate.

i'mnot advocating that we just slob out on the couch and stop caring about our bodies. but we should probably stop aspiring to the top 1% of whatever who have definite material advantages to get and keep them there.

so i could probably try and train to get muscles like the bloke in the picture, but is that why i'm riding? if it is, i've probably stepped over the borderline into body-building. the ultimate exhibition of style over function.

fssb
sparky

Its a combination of training, diet, and Human Growth Hormone Injections, which have been undectable since it was "discovered" in 1956

WADA is hinting that they have a blood test that will detect the presence of synthetic GH by the 2004 Summer Olympics, but they have not announced it officially in hopes of keeping the cheats guessing.

It was so rampant in the 1996 olympics that the athletes themselves have reffered to the Atlanta Games as the "Growth Hormone Games"

Thats was 8 years ago, you do the math.

Even if they do get a test for it, the cheats are always miles ahead, not steps. Whats next on the horizon?

Gene Therapy, thats right.......genetic manipulation and genetic enhancement. Eventually you will be able to inject your child with a sythentic gene that causes the body to produces more IFG-1. (Insulin-like growth factor 1) Not only will he/she grow larger stronger muscles, the muscles will stay the same size throught the persons life. The gene therapy is being studied to combat muscular dystrophy, and aging. They are testing it on lab rats with amazing results, Its only a matter of time till an athlete who has been genetically engineered is competing.

Doping has been going on since the beginning of athletic competition. It's not going to stop.

Its a combination of training, diet, and Human Growth Hormone Injections, which have been undectable since it was "discovered" in 1956

Gene Therapy, thats right.......genetic manipulation and genetic enhancement. Eventually you will be able to inject your child with a sythentic gene that causes the body to produces more IFG-1. (Insulin-like growth factor 1) Not only will he/she grow larger stronger muscles, the muscles will stay the same size throught the persons life. The gene therapy is being studied to combat muscular dystrophy, and aging. They are testing it on lab rats with amazing results, Its only a matter of time till an athlete who has been genetically engineered is competing.

:roflmao:

(sorry smoothie I was just thinking of what my kids would look like as arnold schwarzenegger at age 2)

Whoee, that was decent, Now to collect myself

I'd also go on side with the 'genetics' advocates in attributing muscle definition to riders who have the sculpted racer look even though they're average joes. Although genes aren't the only factor, they play a big role in your potential ceiling both aesthetically and performance-wise. A professor of mine used to describe the nature vs. nurture argument as genetics being an elastic band that can be stretched but only to certain limits. Some bands are bigger from birth and some aren't but a person with a bigger band who doesn't work hard can lose to someone with a smaller one who works harder. As for looks, some people will never ripped legs, but as mentioned before a) this has little bearing on performance and b) there is a lot of 'stretch' in that band, so don't count yourself out by underestimating what hard work can achieve...

That said, I'm super skinny(5'9" and 135lbs) and I can't tell you how many people assume I'm a hardcore runner/cyclist because my legs are really well defined(I'd take a picture but that would be a little self indulgent ;)) When I tell them I've never done either activity longer than a few months they can't believe it. Like Laggard says, don't judge a book by it's cover, there's tons of guys who look like amateurs next to me who can kick my a** on the track and on the bike.

leg muscles are hard to get. the only real way to get huge ones is to lift. biking will never get your legs jacked. also, there is a point when they just get too big that they slow you down. in the winter you should lift and do pleanty of squats...the most effective quad building exercise. legs are also very genetic. like everything else, it runs in the family. some people are just naturally slim, fat or have naturally muscular legs. a good way to build up your body in general is to lift during the winter then when you start biking in the spring, you will cut off all the extra fat your gained while lifting. most bikers are build very slim and their muscles very defined. like i said before, too much muscle will slow you down. muscles dont come overnight as depressing as it might be, but the sooner you start, the sooner your legs will get bigger.

1st monk: dude I'm 5'9 135...I didn't think I was super skinny-thats when I hit 125 (owwie)

2nd shimano cranker: you can get big legs from biking, trust me, by the end of race season I have to change what pants I wear because the thighs on my normal pants won't fit about my leg :eek:

2nd shimano cranker: you can get big legs from biking, trust me, by the end of race season I have to change what pants I wear because the thighs on my normal pants won't fit about my leg :eek:[/QUOTE]


when i say jacked, i mean jacked.

Genetics play a very large role.

i've seen guys in the gym lift till they almost pass out, but still they end up looking like skinned rabbits. We've got a guy who rides with us every now and then, doesnt work out very often, but he looks like an action figure.

My legs got a lot bigger when I got back on the bike, I have a friend/training partner who used to be a pro in Germany, his legs were, are and always will be very skinny and slender, but he has the motor to bury most anyone around here.


If you are looking at the pictures of the Pro's legs, try to find some of them standing around, like at the team introductions. With the exception of a few, like Cipo etc. their legs don't look nearly as intimidating as they do when they are working hard in a race.

likewise most of our legs will look a lot different standing in front of the mirror vs. being taxed to the limit on the bike.

Well for me it's genetic.... I have monster thighs... even though i'm not that strong.

Same here.
My legs just ended up getting more defined from riding. But I had big thighs before I started riding.
And its not that I'm overly strong or muscular. Its just my legs in particular are built (yet not even that strong at all). I have really skinny arms and a very small/weak upper body build.

Have any of you seen Lance's legs? Wow, he got that one big muscle by his knee. I wish I had that. I want to know, how the heck did he get that?

I don't think Tyler got those muscles all of a sudden... muscles like that are developed after years of training and careful periodization plans that start when these folks are in their teens. I just can't see how someone who picks up a bike in their early twenties and beyond could possibly compare themselves to the likes of Tyler.

It doesn't take years to get big gams. Go to the gym and do 40 minutes of serious leg lifting twice a week and you will see a huge improvement. Especially if you increase your protein intake.

Speaking of guys with serious leg muscles...


http://tour2003.dna.fr/168/5824_0.jpg

The big legs I want are on female speed skaters

It doesn't take years to get big gams. Go to the gym and do 40 minutes of serious leg lifting twice a week and you will see a huge improvement. Especially if you increase your protein intake.
Aha!!! That's my problem! I DON'T go to the gym and I eat mostly fruits and veggies and eat meat (usually turkey or fish) two or three times a week. :rolleyes:

you can get whey powder from a health-food shop if you want more protein in your diet, but don't want any meat...

which reminds me... anyone know of one that's suitable for vegetarians? none of them seem to be.

fssb
sparky

you can get whey powder from a health-food shop if you want more protein in your diet, but don't want any meat...

which reminds me... anyone know of one that's suitable for vegetarians? none of them seem to be.

fssb
sparky
I've heard that lentils and rice is a good protein substitute. Mmmmm. I'm hungry now.

you can get whey powder from a health-food shop if you want more protein in your diet, but don't want any meat...

which reminds me... anyone know of one that's suitable for vegetarians? none of them seem to be.

fssb
sparky

Nuts, seeds, roasted soybeans - these are great on fiberous cereal. Combined with skim milk it will provide about 20 grams of protein. You want to get five or six small meals like that per day. That makes a total of 100-120 grams of daily protein while you are on a weight program.

Soy chips, yogurt, fat-free cream cheese. Any beans or lentils. Some simple, whole grains can provide seven to eight grams of protein per serving. Organic grocery stores are the best places to find good nuts and whole grains.