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  1. #26
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    Quote Originally Posted by mtb123 View Post
    I try to do some basic strength training. While cycling is "low impact" it's repetitive nature can expose you to overuse injuries. More aggressive cycling to can also encourage bad posture. For example, look at the rounded lower back and shoulders of a typical TDF cyclist. So, I try to do some simple exercises to counteract these effects. Simple pull-ups help strength the upper back and pull the shoulders back. I also try to do a bit of foam rolling. It is very easy to put together a simple circuit of body weight exercises for some basic strength training. No gym or equipment needed (but having a pull-up bar at home is nice).


    Yeah, just look at them. Who would want that kind of posture?

    These folks are able to get into very aerodynamic positions because they have strong muscles in their core areas (abdominal and lower back muscles). They don't generally just flop over like raggedy ann dolls.

  2. #27
    Long Distance Cyclist Machka's Avatar
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    Quote Originally Posted by bragi View Post
    I'm too old (52) to be able to ...

    But still, bicycling is an important reason I'm still fairly fit at the age of 52.
    You speak of 52 like it is old age or something. 52 might have been "old" 50 years ago, but it is quite young now. There's no reason why you shouldn't be fit in your 50s, 60s, and 70s (unless you've got a serious medical condition).

  3. #28
    Senior Member Winnershcyclist's Avatar
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    I hope not by then I could lose interest in life if I cant get rid of the belly

  4. #29
    Long Distance Cyclist Machka's Avatar
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    Quote Originally Posted by Winnershcyclist View Post
    I hope not by then I could lose interest in life if I cant get rid of the belly
    How far do you cycle each week?

  5. #30
    Senior Member wolfchild's Avatar
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    Quote Originally Posted by bragi View Post
    I go to a rock climbing gym twice a week.
    Rock climbing at 52 ??...I say that's pretty damn good. ..

  6. #31
    Senior Member Winnershcyclist's Avatar
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    In the summer I cycle about 150 plus a week at 14 to 15.6mph average in the winter I try do as much on the Tacx FORTIUS indoor system that I have lots of European mountain climbs on - I hate winters -I also do 5 sessions of Gym thats Spin 2 times a week TRX thats core building, and ski and treadmill twice too for at least 30 minutes per session
    I think my mind says dude you did this when younger and you had a six pack in 6 months how comes after 2 years plus you are struggling still I weighed 183 before now I weigh 183bs
    My other concern has been that each session feels like a new one instead of easier as it used too
    Should say even though I do find it hard I do intensive rates in everything

  7. #32
    Long Distance Cyclist Machka's Avatar
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    Quote Originally Posted by Winnershcyclist View Post
    In the summer I cycle about 150 plus a week at 14 to 15.6mph average in the winter I try do as much on the Tacx FORTIUS indoor system that I have lots of European mountain climbs on - I hate winters -I also do 5 sessions of Gym thats Spin 2 times a week TRX thats core building, and ski and treadmill twice too for at least 30 minutes per session
    I think my mind says dude you did this when younger and you had a six pack in 6 months how comes after 2 years plus you are struggling still I weighed 183 before now I weigh 183bs
    My other concern has been that each session feels like a new one instead of easier as it used too
    Should say even though I do find it hard I do intensive rates in everything
    Maybe try a little less intensity.

  8. #33
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    If you want to get rid of a belly....eat less
    Biking is great for the heart and lungs but it's so 2 dimensional, I feel like I'm locked up in a barrel, no flexion.
    I need an exercise that get's the body moving around to loosen up all the joints, I chose roller skating, was a hockey player, I skate about an hour and a half, alone, on a tennis court, both feet stay on the ground, 2/3rd's of the time going backwards, never move without music(Etymotic ER4's), for me it's relaxing and combined with a foam roller, I'm way more flexible then when just biking.
    Winters are spent on an alpine snowboard (hardboots) and year round lot's of hours on a horse(excellent pelvis activity).
    Muscles are great but they last about a week, constant work on joint looseness is more important to me.

  9. #34
    Prefers Cicero cooker's Avatar
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    Quote Originally Posted by harshbarj View Post
    Nope. But then again I don't see exercise as important. Even though I am overweight(240lbs), my doctor is overall happy with everything else. I have no problems getting around and can ride my bicycle up hills that challenge people half my weight. I put in about 65km every week commuting to and from work, and another 60-70km on the weekend shopping. I figure I get more exercise than even those that try to exercise. Though honestly it has not made a dent in my weight. But I have better access to food now, so there you go :-) .
    That excess weight might not be a problem in the short term, but it may increase the wear and tear on your ankles, knees or hips and lead to more trouble with arthritis or tendonitis or other joint problems down the line.

  10. #35
    Senior Member kmv2's Avatar
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    I'm past the age where the belief that cycling year round is adequate exercise. It is.. for most people.. but if you want a well rounded fitness routine you should include some more exercises.

    The cycling club I'm in has many older people and you notice that they have really toned legs but huge stomachs.. probably there is a correlation here..

    I do xc ski in the winter, its a good core exercise and I go to the gym for swimming and weight routines.

    I think, for the time crunched individual whose only exercise activity is cycling, working in a 15-30 minute ab crunch/pushup routine every couple days is a great idea.

  11. #36
    In the right lane gerv's Avatar
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    Quote Originally Posted by Machka View Post
    You speak of 52 like it is old age or something. 52 might have been "old" 50 years ago, but it is quite young now. There's no reason why you shouldn't be fit in your 50s, 60s, and 70s (unless you've got a serious medical condition).
    52? I was just getting started at 52.

    What about the president of Giant Bicycle, who got started at 73? http://www.nytimes.com/2013/08/31/wo...them.html?_r=0

  12. #37
    Senior Member wolfchild's Avatar
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    If you really want to burn off fat and become lean, toned up, muscular and very fit then try following a "warrior diet" or maybe try "paleo diet". Also do resistence training such as weights , bodyweight excercises and core excercises.

  13. #38
    Senior Member wolfchild's Avatar
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    Quote Originally Posted by I-Like-To-Bike View Post
    I lost 34 lbs in six months while working overseas at the age of 65. I never missed a meal or cut back on anything but desserts, candy, and between meal snacks. Did no exercise routine but bicycle riding and that was much less than I had been doing commuting stateside. Working 12 hours, 7 days a week for the entire six months also helped.
    Many years ago, before I became a bicycle commuter, I used to average 60-75 hours per week working at physical labour jobs. I could eat as much food as I wanted and never gain any weight.
    Last edited by wolfchild; 09-10-13 at 06:45 PM.

  14. #39
    bragi bragi's Avatar
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    Quote Originally Posted by Machka View Post
    You speak of 52 like it is old age or something. 52 might have been "old" 50 years ago, but it is quite young now. There's no reason why you shouldn't be fit in your 50s, 60s, and 70s (unless you've got a serious medical condition).
    Machka, I agree with you that there's no reason you can't be fit at any age, within reason. I'm actually pretty fit at 52; I'm more fit than some of my co-workers who are half my age. But I think it's important to also allow a bit of reality into one's world view. Yes, I'm in decent shape, for my age. Can I do what I did at 28? No. The difference is injury; when I was younger, I could ride 100 miles/week, and also run 25 miles/week, and nothing happened. Now, I can still ride 100 mi/week, but I can't also do the running without hurting myself. In fact, even without riding at all, I can't manage more than 3 miles of running before ITB pain compels me to stop. You get older, and things start to wear out.
    If you're not part of the solution, you're part of the precipitate.

  15. #40
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    it is undeniable that riding is a good way for exercise. i still hold the opinion that bike is an environmentally friendly materials.

  16. #41
    Senior Member Ekdog's Avatar
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    Quote Originally Posted by like green View Post
    it is undeniable that riding is a good way for exercise. i still hold the opinion that bike is an environmentally friendly materials.
    Thanks for bringing up the environment. I agree with you, but there are many here in this forum who think this should never be discussed. How sad!

  17. #42
    In the right lane gerv's Avatar
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    Quote Originally Posted by wolfchild View Post
    If you really want to burn off fat and become lean, toned up, muscular and very fit then try following a "warrior diet" or maybe try "paleo diet". Also do resistence training such as weights , bodyweight excercises and core excercises.
    Some resistance exercise... particularly for folks like me who sit at a desk 8 hours a day.. seems like a good idea. I love cycling, but I feel about 50%... ie waist down is fit.

    For older folks like me, strong muscles helps ward off joint degeneration and the like. No miracles, but if it can make life bearable a little longer... good idea.

  18. #43
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    I walk at a brisk space in the mornings (4 miles) almost every day, and try to remember to lift weights. When I live closer to the YMCA, I'd like to learn to swim.

  19. #44
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    I practice yoga and some strength training including sit ups, push ups, stand and touch my toes 50 times. I've found there are muscles for which specific exercises will improve my bicycling and the quality of my ride. Riding benefits from good abs for example, but riding won't necessarily give me those abs. Yoga keeps me in tune with my whole body and what kind of treatment everything needs today. Loosening muscles and using the full range of motion in my joints makes me feel refreshed and strong and at ease with the world. And it reduces the tendency to injure my back or knees.

    For me exercise has become more important with age.

  20. #45
    In the right lane gerv's Avatar
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    Quote Originally Posted by Walter S View Post
    I practice yoga and some strength training including sit ups, push ups, stand and touch my toes 50 times. I've found there are muscles for which specific exercises will improve my bicycling and the quality of my ride. Riding benefits from good abs for example, but riding won't necessarily give me those abs. Yoga keeps me in tune with my whole body and what kind of treatment everything needs today. Loosening muscles and using the full range of motion in my joints makes me feel refreshed and strong and at ease with the world. And it reduces the tendency to injure my back or knees.

    For me exercise has become more important with age.
    I've practiced Tai Chi for the last 15 years. Really great way to get your balance. I'm pretty sure my technique has suffered over time though. Probably need a refresher course.

  21. #46
    Long Distance Cyclist Machka's Avatar
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    Quote Originally Posted by gerv View Post
    Do you work out in any way... other than the bike?
    Yes!!

    We bought memberships at the local aquatic centre early this past February, and have really been enjoying the facility.

    Rowan swims and runs, and does a bit of rowing and weight lifting, and I spin, walk/run, row and do a bit of weight lifting.

    Unfortunately illness kept us away from the centre for about the past 6 weeks or so (I developed a cold then bronchitis and then had 3 fairly severe allergy attacks to the penicillin and related drugs they put me on) ... but today we returned! It felt really good to be back.

  22. #47
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    Quote Originally Posted by gerv View Post
    Do you work out in any way... other than the bike?
    I do calisthenics 6 days a week in the morning and cardio (jogging, inline skating) 3-4 days a week in the evening. Nothing extreme, though. Each workouts is only 30-45 minutes. I also stretch several times a day. Being a desk jockey, I would be in trouble if I didn't. Plus, I don't cycle as much as most of you. My commute is an 800' walk.

  23. #48
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    I get a pretty decent rate at the gym near my house and depending on the season I'll either do classes or go and do my own cardio/weight session. I sometimes go swimming. I should probably do that more. But other than cycling to work most of the week, I coach basketball. Although I'm only coaching, I'm still moving, passing balls, and demonstrating everything to the girls I coach. So I need to make sure I can do everything. So, I usually end up playing a bit of basketball myself. I don't have young kids so it's a bit easier for me to handle. My husband is also a basketball coach so we end up going to a court together quite a lot and get a good workout playing a few games.

  24. #49
    Senior Member Smallwheels's Avatar
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    I Prefer Resistance Training To Weight Training

    I use these:
    Exercise Wheel.jpegIso-Bow.jpgmg-composite-1200.jpg

    There is one more thing I use. It is a 2 X 4 board that is about fifteen inches long.

    The strappy thing with handles is an Iso-Bow. It is used for isometric and iso-kinetic exercise. The company calls it iso-motion. Grab the handles and pull them apart. This can be done in numerous positions. This pits muscle against muscle. I have the board to do all of the same positions used with the Iso-Bow but pushing the hands together instead of pulling apart.

    Just a few movements with these tools can totally get my body wiped out. I start with my arms holding the Iso-Bow by my waist and using tension between the arms. Simultaneously I move them in a slow circle that takes them over my head and back down to the original position. Then I reverse the direction. All the while keeping strong effort into the tension. Doing that hits all of my shoulder muscles and many of my arm muscles. Using the board to push the arms together while doing the circles just completes it.

    This tool can do curls and triceps extensions using the same type of resistance. No weight required. There are a few other motions I do with them. All are simple to do.

    The Ab Wheel is the best core tool ever. Get one.

    The Xootr is just fun for transportation and working on my butt. It also helps me do a few hundred shallow knee bends.

    There is an old book called "Heavy Hands" about those little one pound weights that strap to ones hands for arm exercise. The doctor who wrote the book said that it takes just six minutes for any muscle group doing an aerobic activity to reach its peak level. Any exercise continued for more than six minutes at a time will not give optimum results. Muscles operate like cars in this regard. It takes a while to get up to maximum speed but once there it just can't go any faster no matter how long you try.

    This explains why there are fat cyclists who have peaked. They are strong and fit in the motions they are doing. Their bodies are now very efficient at doing the same motions. Those muscle groups don't need to grow anymore.
    Only really pushing even harder will get them to be strained again. Then they will require more energy from the fat reserves.

    The book says do one cardio activity with the weights for six minutes then switch to a different motion. This creates the optimum uptake of oxygen and doesn't waste effort. Nobody is going to do cycling for just six minutes and then start inline skating for six minutes and then Xootring for six minutes then jogging for six minutes.

    To be fully fit we must do other motions to exercise all of our muscles. I'm inspired by body builders who are in their seventies and look great. Some of them started as late as their sixties. I don't want to be a body builder but I am still impressed by what they have created.
    Smallwheels

    Take my stuff, please. I have way too much. My current goal is to have all of my possessions fit onto a large bicycle trailer. Really.

  25. #50
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    What I have found works well for us is walking (we have two hounds / they walk us) and prison style upper body and core workouts. Your body works best with balance not too much upper or lower body exercise

    Sample week for us:

    Riding roughly 40-70 miles - Commute, errands, social, etc (for some it may be 10-20 miles)

    Walking 10-15 miles

    3-7 Days:
    Stretch a lot
    Push ups - 2-3 sets as many as you can do
    Crunches - 2 sets as many as you can do
    Leg Lifts - 2 sets
    Unweighted Military Press - 2-3 sets
    Unweighted Lat Raises - 2-3 sets
    Pull ups - 2-3 sets as many as you can do - Assisted with chair / friend or if at gym machine

    Form is everything and will build strength and even mass if you want it.

    This workout takes less than 30min and will kick your butt no matter what your fitness level is. The beauty is other than a pull up bar or device it is free...

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