Training & Nutrition - Which muscle groups benefit most from cycling?
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03-05-10, 07:18 AM
And which muscles are neglected and therefore need independent exercise to strengthen them?
03-05-10, 09:53 AM
yer butt and yer upper front thigh gets the most work
the front of your shin and the back of your thigh get used less.
to compliment your riding you can walk or run
03-05-10, 12:52 PM
Which muscle groups benefit most from cycling?.
Posterior chain; (Hamstrings, Quads, Calves, Glutes, Hip Flexors, Adductors & Lower back).
Which muscles are neglected and therefore need independent exercise to strengthen them?
I think strengthening the Erector Spinae is vital (Deadlifts/Good Mornings) Barbell or Dumbells.
Also Abs, Obliques.
03-05-10, 10:47 PM
I'm more of a powerlifter who has gotten into biking, so I started out rather strong and bulky, and the biggest thing I've noticed is that my workout routine was NOT hitting my Hip flexors worth dirt, and my hamstrings were for sure lagging behind. Quads are great though! lol
Sick above answered it pretty well. Additional work on the abs/obliques would be good, how much do you use your upper body? I know I "work" my front end around quite a bit, popping over mud/water as possibly. If you're like me in that you do a fair share of hopping, then that requires biceps, deltoids, trapezius, and lat muscles. Luckily those were all doing a lot better then my poor hamstrings. But, they're back in shape now. :)
03-05-10, 10:54 PM
Squats or Bulgarian squats, done properly paying attention to your hips and lower back.
Work on your core also, plank, side plank, superman.
03-06-10, 06:26 PM
I'm more of a powerlifter who has gotten into biking, so I started out rather strong and bulky, and the biggest thing I've noticed is that my workout routine was NOT hitting my Hip flexors worth dirt.
"Watch a good squatter- the only thing that moves are his hips, the shins stay completely perpendicular. The Hip Flexors and hips are neglected more by professional athletes than any other muscle." -Louie Simmons-
I'm led to believe if you "pull back" on the pedal stroke via clipless pedals, you hit the hip flexors pretty well. Other exercises for the Hip flexors include balancing on one leg, and then lifting a dumbell while balancing the dumbell on your foot or via balancing on one leg & using a resistance band, performing weighted sit ups via an abdominal board, performing one legged lying leg raises with a yoga block placed beneath your spine using ankle weights for increased reistance etc..
Additional work on the abs/obliques would be good, how much do you use your upper body?
A little bit, especially when out of the saddle, pulling at the bars. I'm also able stay out of the saddle longer because of the strength in my arms & shoulders.
03-06-10, 07:25 PM
As usual, the muscles used in cycling are most easily and efficiently strengthened by cycling. For your hams and hip flexors try this: next time you come to a long hill that's not steep (say 2%-4%), gear down a bunch, unclip on one side and prop that foot in the frame triangle. Pedal one-legged until you achieve no-workee, then switch legs. You must keep a taut chain the whole time. A momentarily slack chain is failure. Go back and forth until nothing works anymore. Ride home. You may have to put your bottles in your jersey pockets to make room for your foot. You will not believe what a difference doing this once or twice a week will make.
While you are doing this, think of the one-legged cyclists who can ride over 30 mph. You have my permission to worship them.
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