What workouts do you do for your quads and hamstrings?
08-04-12, 10:36 AM
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What workouts do you do for your quads and hamstrings?
Hello,
I wanted to know what workouts you do to strengthen your quads and hamstrings?
RH
I wanted to know what workouts you do to strengthen your quads and hamstrings?
RH
08-04-12, 11:04 AM
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08-04-12, 11:04 AM
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08-04-12, 11:14 AM
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I ride , then I ride some more , then I ride again, when I'm tired I ride harder, when I feel strong I ride even harder.
08-04-12, 11:17 AM
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08-04-12, 11:52 AM
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Ride. Squats and variations, and dead-lifts and variations. You don't have to lift heavy like I do but keep the rep range in 8-12 and 4-5 sets. Being in the Army I also run allot.
08-04-12, 12:09 PM
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Big gear work. 53x12, 60 rpm, 10 min at a time, avoid hills steeper than an overpass, stay seated, stay low, focus on power around the pedal stroke. Spin a very low gear at 100-120 rpm for 5-20 min after to recover.
If you want to work on your quads and hamstrings that's fine. If you want to have more power on the bike you need to work your glutes. If that's not true then the rest of the post is meaningless to you.
You need to lean over more to recruit your glutes, both in training and "when it counts". In other words it's great if you can recruit your glutes when you're trying to beat your friend to a town line sign but if that's the only time you recruit them they won't be fit.
If you do a hard ride and have no spots significantly more sore than others then you're training properly. If you do a hard race (for example) and your glutes are really sore but your quads and hamstrings aren't then you need to recruit your glutes more.
If you want to work on your quads and hamstrings that's fine. If you want to have more power on the bike you need to work your glutes. If that's not true then the rest of the post is meaningless to you.
You need to lean over more to recruit your glutes, both in training and "when it counts". In other words it's great if you can recruit your glutes when you're trying to beat your friend to a town line sign but if that's the only time you recruit them they won't be fit.
If you do a hard ride and have no spots significantly more sore than others then you're training properly. If you do a hard race (for example) and your glutes are really sore but your quads and hamstrings aren't then you need to recruit your glutes more.
08-04-12, 12:39 PM
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Hey all information is welcome, right now I am focusing on my quads and hamstrings getting so tired on 25 mile rides.
08-04-12, 01:50 PM
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08-04-12, 03:34 PM
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08-04-12, 06:03 PM
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Do squats for quads, and leg presses for glutes. Also do leg extensions and leg curls. (I do calf raises too, but don't think they're necessary for cycling. Necessary for mountain climbing, though.)
I all cases - do low weights / high reps / multiple sets. E.g. with squats - do a low weight, and 5 sets of 20 reps. Your quads will scream for mercy, and you shouldn't ride for 3 days.
However - it's also VERY important to build your core. Deadlifts are king, but also do a few rows and other back exercises, and some relatively light abs exercises.
08-04-12, 06:15 PM
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I am good up till about 20 miles then my legs are like, nope all done.
08-04-12, 06:21 PM
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It helps on hills.
Do squats for quads, and leg presses for glutes. Also do leg extensions and leg curls. (I do calf raises too, but don't think they're necessary for cycling. Necessary for mountain climbing, though.)
I all cases - do low weights / high reps / multiple sets. E.g. with squats - do a low weight, and 5 sets of 20 reps. Your quads will scream for mercy, and you shouldn't ride for 3 days.
However - it's also VERY important to build your core. Deadlifts are king, but also do a few rows and other back exercises, and some relatively light abs exercises.
Do squats for quads, and leg presses for glutes. Also do leg extensions and leg curls. (I do calf raises too, but don't think they're necessary for cycling. Necessary for mountain climbing, though.)
I all cases - do low weights / high reps / multiple sets. E.g. with squats - do a low weight, and 5 sets of 20 reps. Your quads will scream for mercy, and you shouldn't ride for 3 days.
However - it's also VERY important to build your core. Deadlifts are king, but also do a few rows and other back exercises, and some relatively light abs exercises.
08-04-12, 06:32 PM
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Oh by the way I'm doing 15-18 MPH over a 25 mile span, with small hills. But with winds of 5-15 mph
08-04-12, 06:41 PM
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It depends on what you want to accomplish. If I wanted a weight training program to benfit cycling, I would do high rep squats and leg press. Do sets of 25. Then, I would do hill repeats and interval training.
08-04-12, 06:45 PM
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1. Data?
2. If you can't ride for 3 days it's got to be counterproductive.
Off season some lifting is debate able. But on season if it limits your ability to do hard work on the bike it's not going to help.
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08-04-12, 06:57 PM
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08-04-12, 07:07 PM
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08-04-12, 07:17 PM
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Kettle Bell workouts work wonders for my entire body..core, quads,hammies, even cardio.
08-04-12, 07:31 PM
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