Training & Nutrition - Fitness in addition to cycling

Hello all. I'm brand new to road biking(1 month or so), and am not right about 45-60 miles per week. I mainly got into this for the fitness, since I HATE running, but I have come to really enjoy the quite time on the bike too.

My main question is....what type of training/fitness would you guy recommend doing in addition to the bike riding? I would assume some recommendations for upper body fitness would be mentioned, but really don't know. I'm 5'9" and weigh about 175, so I'm not way overweight. The gut just seems to be getting bigger, and I know cycling alone isn't going to help that! :)

Thanks for your ideas ahead of time.

There is some concern if you go to exclusively non-impact exercise the bone density in your legs will diminish. So doing atleast some walking to keep your leg bones intact is important.

Where in Middle Tennessee?

I FARRR prefer cycling to running. What I do is run in the winter and bike in the summer. In Oklahoma this routine works out well with the temperatures.
You could try adding good old-fashioned calisthenics... sit-ups, push-ups, and jumping jacks or jump roping. Alternating these for 15-minutes in a non-stop circuit type training would be quick, and effective (if not plain ol' brutal).

I strength train. I used to run but I can't seem to get past an injury to my AT.

I strength train. I used to run but I can't seem to get past an injury to my AT.

AT? Anterior Tibialis? Just curious...

To the OP, strength training is effective for maintaining bone density and lean mass. Both low-load/high rep and high load/low rep protocols have been shown to build or maintain bone density even in post-menopausal women, btw. It's also good to maintain some muscular power as you age, which strength/power training can help with.

Try hiking. Tennessee has great trails. If you don't know them, google. Weight training is fun, too, as are cardio calisthenics. Some inspiration here: http://www.bodyrock.tv

@mwchandler21.....Lawrence Co.

AT? Anterior Tibialis? Just curious...

To the OP, strength training is effective for maintaining bone density and lean mass. Both low-load/high rep and high load/low rep protocols have been shown to build or maintain bone density even in post-menopausal women, btw. It's also good to maintain some muscular power as you age, which strength/power training can help with.

Achilles Tendon.... unfortunately.

I figured I'd post in here since I have a similar question. I am also new to road biking and have started to really focus on my fitness of late. As well as cycling about 60-70 miles a week, I've been doing my own dumbbell training. I alternate between shoulders, chest, biceps, triceps, back every other day. I've been assuming that since I've been cycling I do not need to do weight training with my legs. However, I'm not sure if cycling actually works all the muscles in the legs (my soreness assures it works the quads). Should I still be doing calf exercises etc.? Should I add a "legs day" to my dumbbell routine?

Achilles Tendon.... unfortunately.Warning: thread hijack . . . I ruptured one of mine many years ago. Went for the surgery. Hiking was the best rehab: mild stress plus flexion. That leg was smaller for years, even doing one-legged pedaling. It took maybe 1 year until I felt fine again, 10 years to get everything back in balance. I was riding almost as soon as the cast was off though, because of the low stress. The specialist told me I'd never climb or run again. As usual, he was full of ****.

I figured I'd post in here since I have a similar question. I am also new to road biking and have started to really focus on my fitness of late. As well as cycling about 60-70 miles a week, I've been doing my own dumbbell training. I alternate between shoulders, chest, biceps, triceps, back every other day. I've been assuming that since I've been cycling I do not need to do weight training with my legs. However, I'm not sure if cycling actually works all the muscles in the legs (my soreness assures it works the quads). Should I still be doing calf exercises etc.? Should I add a "legs day" to my dumbbell routine?I do legs all winter, and often one day/week in summer. One-legged calf raises (unweighted), straight legged deadlifts, leg sled, squats.

The gut just seems to be getting bigger, and I know cycling alone isn't going to help that! :)


If you rode 250 miles a week and ate the same as you do now, you'd lose weight.

You can ride more or eat less. Or both. 45-60 miles isn't much. If your goals include being a better cyclist, more riding time would be useful.

I'm 5'9" and weigh about 175, so I'm not way overweight. The gut just seems to be getting bigger, and I know cycling alone isn't going to help that!

Don't be so sure. I ran for roughly 30 years at around 150 lbs, but had to give it up in late 2004. By spring 2006 I was 178 lbs at your height and bought a road bike to try out the sport.

By spring 2007 I was in the mid 150's, and since then am generally around the mid 140's. A good racing weight for me is 138 or so, which is not hard to get down to once I crank up the miles (assuming I can ever get out of the office and actually ride).

You don't need anything other than riding to lose the weight, but adding some lifting is a good thing to maintain some upper body strength.

I'm 5'9'' 160lbs @ ~12% BF, cycling 100-125mi./wk., & strength training 3 days a week (high weight/low rep), on top of paving/black topping full-time. I eat a ton to make up for my expenditure and seem to keep my muscle mass, endurance, and general fitness pretty well.

When I'm feeling extra motivated I do the chest and back, abs, or plyo part of P90X.

I'm 5' 10" & 160 lbs. Lost 30 lbs and some gut over last 6 months maintaining on most days a mix of low-impact gym workout (bike, row, weight machines) + outdoor recreation shifting to biking (I avg only 5 miles per day) as snow cleared in the Spring + Mediterraneanish diet w/ no prepared foods, refined grains or sugars, etc. This is what I can manage with a crazy busy job but it's working for me.

Weight training is essential if you want to shed pounds without losing muscle mass.

I'm 5'9" and a few years ago I weighed about 205. I went hardcore with the diet and cardio and lost 60 lbs. In the process I turned into a scrawny person. I've been in the process of building my muscles back up for about 6 months now and I much prefer my current physique even though the weight is not very different (larger muscles, lower body fat). Muscle comes on pretty slowly though.

/\ this is exactly my experience.
Though I call my physique skinny fat.
I have been strength training for 4 months or so and still have a ways to go.
ST has not increased my weight at all. If anything I have condensed and look skinnier. :p

Light strength training (more in the off season), occasional swimming, and I walk the dog whenever I can. I try to use different muscles (I'm taking a Bar Method class right now that tackles all the muscles I don't use while cycling, and increases flexibility).

Add 10% to your miles 3 weeks a month.

On the 4th week ride as many miles as the first week,
but include a really hard ride.

Most days you don't ride walk for an hour, or even better, hike.

Start giving up processed foods, and double your intake of veggies and salad.

Mountainbike. Smell the woods. Nuttin like it. I do both.

Mountainbike. Smell the woods. Nuttin like it. I do both.

+ 1 on this

Hello all. I'm brand new to road biking(1 month or so), and am not right about 45-60 miles per week. I mainly got into this for the fitness, since I HATE running, but I have come to really enjoy the quite time on the bike too.

My main question is....what type of training/fitness would you guy recommend doing in addition to the bike riding? I would assume some recommendations for upper body fitness would be mentioned, but really don't know. I'm 5'9" and weigh about 175, so I'm not way overweight. The gut just seems to be getting bigger, and I know cycling alone isn't going to help that! :)

Thanks for your ideas ahead of time.

Let's assume you got into bike riding, in part, because you feel that this type of activity is something you will stick with and not quit. Other activities like weight training, you would have to ask yourself the same thing. Is this something you will stick with and not quit?

Hiking has been mentioned twice so far. It has somewhat similar dimensions with cycling and its a lot of fun. Once you get into it, you will notice that cycling and hiking complement each other. I use a trekking pole by Black Diamond. So it does have a limited upper body involvement.

Also, hiking is something a couple can do. Not that cycling cannot, but just a thought.

Thanks for all the advice guys! I am cutting on my processed for as mentioned before. I have yet to begin any type of ST, but soon I hope to at atleast work in some a few days a week.

My main question is....what type of training/fitness would you guy recommend doing in addition to the bike riding?Well there's golf and bowling. And of course archery, billiards, table tennis, and some like to fish or just camp out.