Training & Nutrition - Muscle Definition...

Alright, a muscle question...

I have been riding for sometime and I am getting substantially stronger in my legs. My legs though are not getting defined as much as I want too. I couple of people mentioned today that I should build some more muscles in my legs. Now the question...

How do people get those "ripped" legs that are really defined. I mean look at the pros, etc that have muscular legs. How is that done? Does working out in the gym cause that or is it all bikes or a combination of both?

Thanks as always...

Could be lots of things. Occasionally overtraining is a problem, but that's not generally true for the cyclists I've met. Arnold's famous quote sometimes applies: "You can't define bone." Good core lower-body exercises are good for building extra leg mass, especially when it's cold outside. Even the pros cross-train. I'm an odd case, but I actually got the best "teardrop" quads from running, doing hill work for the Decker Challenge run last year. You might also want to throw more hill work into your cycling routine.

I haven't made a conscious effort to do what you're talking about, but I've seen the changes you describe. The actual experts here could give you better advice.

Build muscle and lose fat.

You could do it 100% through cycling, but that would be more time-consuming than necessary. The pros look like that, but they ride over 100 miles a day. Still, even the pros lift a little in the winters. That, or you could do lots of hill repeats. Don't forget about cutting the fat. It's just like abs...you can have a 6-pack buried under a layer of fat.

It's somewhat a question of genetics, too.

Love to have the rippled calves...Does not standing a lot help develope strong leg muscles.

I've got the same "problem", made worse by my bulging stomach muscles from doing a lot of sitting crunches with 80 lb weights. Many good road racers have meek looking legs.

Less air drag in the legs might be good.

AL

lose fat, and lift once or twice a week along with your normal cycling routine. Lifting also helps increase bone density, which is important for low impact sports like cycling. The most important thing is to eat healthy and lose some fat. also, drink a lot of water. water retention gives you that "thick skin". by drinking more water on a regular basis, your body gets used to a regular imput of water and begins to retain less. good luck!

definition = low BF, simple as that. If you're doing 30 000+km a year like a professsional, you should have no problem hovering at 6-8%.

For the rest of us, it's not so easy! :D

Some people just aren't genetically blessed to have those muscular legs. Some people will be wirey in the legs, and no matter how much they do weights, they can't change it.

If you're already lean, you may want to pick up your weights a bit. You'll need to start lifting and increasing the weights- no more than 10% increase per week. If you have it in you, you'll develop those legs.

If you're on the "less lean" side (say 17% or more), you'll need to work on diet and exercise to bring down the bodyfat content. If you can get to 15% bodyfat, you'll be more likely to see the musculature better. It would be a good idea to see a nutritionist to figure out how many calories you need to eat to maintain your exercise. Then look at your cardio- if you need to shave fat off your body, plan on 5- 6 days per week of cardio for 45 minutes to an hour of moderate to intense activity. Also, plan on 3 days a week of lower body weightlifting in addition to your cardio.

It's not going to be easy- but with persistence and time, you should be able to make it happen. Just keep in mind, though... if you have those thin, gangly legs, it may never happen. Then just be thankful you aren't fat. ;)

Koffee

My legs do not have a whole lot of fat, most is concentrated in my mid section which is actually not that much there either. I have never really worked weights in my lower body, I do run and cycle which leads to a little bit of muscle definition.

I have some definition in my calves, lower legs, mainly when I flex my feet but I look at the pros etc and they have difinition all the time it seems on the bike.

I need to drop my BF lower than current but that is coming with weight loss... when I get to 200 then we will see what happens...

My legs do not have a whole lot of fat, most is concentrated in my mid section which is actually not that much there either. I have never really worked weights in my lower body, I do run and cycle which leads to a little bit of muscle definition.

I have some definition in my calves, lower legs, mainly when I flex my feet but I look at the pros etc and they have difinition all the time it seems on the bike.

I need to drop my BF lower than current but that is coming with weight loss... when I get to 200 then we will see what happens...


And that's where some people go wrong.

I assume you are going to diet first, then do weights.

Don't.

Start weights NOW. As you pick up the cardio and tailor your eating, you should also be working to build muscle. Too often, people do the "I'll do the cardio until I get to X pounds, then I'll do the weights" thing. You can do it now- and as your muscle increases, your metabolism will too, which will help you to lose the fat. Please don't wait- it will only take you that much longer to burn the fat. It doesn't do you any good to wait.

Koffee

I actually am starting to see the quads starting to define, and a little in my calves, im reall happy, considering im not skinny, and im not in the best shape, but i cant do KILI over the summer if im not in shape.

You've gotta do the hard work to get the 'condition', you've gotta have low body fat, and genetics also plays a huge role.

You just have to look at the pro roadies in The Tour: I'd assume they all do roughly the same amount of hard work on the bike, they are mostly very lean, but they don't all have the level of muscularity.

Indurain's a good example: he was obviously a freak on the bike, and was very lean, but he didn't have the muscularity of Sean Kelly or Jan Ullrich