Cycling and bicycle discussion forums. 
   Click here to join our community Log in to access your Control Panel  


Go Back   > >

Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

User Tag List

Reply
 
Thread Tools Search this Thread
Old 02-22-09, 09:55 PM   #1
k12ug
Senior Member
Thread Starter
 
k12ug's Avatar
 
Join Date: Feb 2009
Bikes:
Posts: 115
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
quad's

ive been hearing that when you bike you mostly use your quads? is this true?

my problem is that when i stand up to pedal up a big hill...i can only stand and deliver full power for about 10 sec. to 30 sec. MAX

i want to work this part of my muscle out so i can get stronger at doing this.

what part of my quad should i work on? and what work out do you know of that would work this best. (besides actually riding the bike and standing up)

thank you.
k12ug is offline   Reply With Quote
Old 02-22-09, 10:05 PM   #2
127.0.0.1
50000 Guatts of power
 
127.0.0.1's Avatar
 
Join Date: Sep 2008
Bikes:
Posts: 1,001
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
do squats with a bar and weights. run up stadium steps with dumbells.

and just ride a lot


climbing hills, your heart and lungs are what take a beating, not the legs so much. you
can increase cadence and lighten teh load on teh legs anytime
you have to simply ride more and ride more hills to get better at teh aerobic capacity
127.0.0.1 is offline   Reply With Quote
Old 02-22-09, 10:07 PM   #3
k12ug
Senior Member
Thread Starter
 
k12ug's Avatar
 
Join Date: Feb 2009
Bikes:
Posts: 115
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by 127.0.0.1 View Post
do squats with a bar and weights. run up stadium steps with dumbells.

and just ride a lot

i heard doing wide and close squats works out diffrent parts of your quad's...i would like to know which one is the most beneficial...
k12ug is offline   Reply With Quote
Old 02-22-09, 10:29 PM   #4
MTBLover
But on the road more
 
MTBLover's Avatar
 
Join Date: Jun 2006
Bikes: Bianchi Volpe '07
Posts: 864
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by k12ug View Post
i heard doing wide and close squats works out diffrent parts of your quad's...i would like to know which one is the most beneficial...
You can lift more weight with wide stance, but you get better development with regular (feet in line with shoulders). You can't get the same range of motion with wide stance, and I wouldn't recommend this for beginners. I reality, I don't think you'll get any better strength with wide than regular- I'd just stick with the latter. But on to your OP. Squats are good for the hip flexors, which is one of the groups recruited for standing on those hills. You also use your calves, which get some work on squats, but you might find it beneficial to work them (calf raises, toe raises). You might fine exrx.net helpful- navigate to Exercise and Muscle Directory.
MTBLover is offline   Reply With Quote
Old 02-22-09, 10:30 PM   #5
ericgu
Senior Member
 
Join Date: Oct 2003
Bikes:
Posts: 1,941
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
You don't mention what is keeping you from standing up more. If you are going all out, you will quickly run out of anaerobic capacity no matter how strong your legs are.

If you want the strength to stand up longer, it's pretty simple. Ride up a hill at a moderate pace, shift to one gear harder, stand up, and stay standing as long as you can. Repeat.

Weightlifting can help you get stronger, but it can't develop the muscles so that you can stand and ride at the same time.
__________________
Eric

2005 Trek 5.2 Madone, Red with Yellow Flames (Beauty)
199x Lemond Tourmalet, Yellow with fenders (Beast)

Read my cycling blog at http://riderx.info/blogs/riderx
Like climbing? Goto http://www.bicycleclimbs.com
ericgu is offline   Reply With Quote
Old 02-22-09, 10:34 PM   #6
MTBLover
But on the road more
 
MTBLover's Avatar
 
Join Date: Jun 2006
Bikes: Bianchi Volpe '07
Posts: 864
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
^^^ good point. I'd add that you should aim to stand less. There's little that builds technique and strength on hills better than staying in the saddle. I didn't believe this until last year when I did one of my hill repeat loops in the saddle all season (HARD!)- wow, did that pay off on my longer, hillier rides. I lift too, but this really strengthened my hip flexors, quads, and calves even better than weights. Training is all about specificity.
MTBLover is offline   Reply With Quote
Old 02-22-09, 11:08 PM   #7
k12ug
Senior Member
Thread Starter
 
k12ug's Avatar
 
Join Date: Feb 2009
Bikes:
Posts: 115
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by MTBLover View Post
^^^ good point. I'd add that you should aim to stand less. There's little that builds technique and strength on hills better than staying in the saddle. I didn't believe this until last year when I did one of my hill repeat loops in the saddle all season (HARD!)- wow, did that pay off on my longer, hillier rides. I lift too, but this really strengthened my hip flexors, quads, and calves even better than weights. Training is all about specificity.

i read somewhere, that riding in the saddle is much more efficient, like 20% more.

can any one verify?
k12ug is offline   Reply With Quote
Old 02-23-09, 12:29 AM   #8
Carbonfiberboy 
just another gosling
 
Carbonfiberboy's Avatar
 
Join Date: Feb 2007
Location: Everett, WA
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
Posts: 11,342
Mentioned: 8 Post(s)
Tagged: 0 Thread(s)
Quoted: 137 Post(s)
1) No, you don't mostly use your quads. In the saddle, the idea is to spread out the work among your leg muscles as much as possible. You do that by pedaling round, trying to keep power on the pedal all the way around the stroke. On the backstroke you can't do too much more than just lift your leg and the crank because your hip flexor is so much smaller a muscle. But that's what you strive for. I try to never have the sensation of pushing down on the cranks.

2) Well, duh, of course you can only deliver max power for 10-30 seconds. That's the definition of max power.

3) You get better at riding out of the saddle by doing it. Sprint up little hills. Try riding some long hills out of the saddle until you can't stand it, then sit for a bit & recover, then back up again. Try riding at a higher cadence with the bike not moving much and other times at a slow cadence rocking the bike. It's just drill. It will make you a better rider, because you'll be able to rest your legs more on a long seated climb by riding "up" for a while from time to time.

4) I'm not sure that working in the weight room helps one bit. It's not strength you're after, it's endurance and neuromuscular coordination. You can't get that in the weight room. I lifted for years and it never helped. The only thing that helped was riding "up" until my legs were screaming, again and again. That worked. ****It's different for sprinters. I'm talking about climbing, assuming the OP is also.****

5) Yes, riding in the saddle is more efficient. It'll be different for everyone, of course. It's easy to verify for yourself. Just keep your speed constant on a long steady climb and ride some seated and some up, all the while watching your HRM. You'll find it's harder than you'd think to match your seated speed while standing for long periods.
Carbonfiberboy is offline   Reply With Quote
Old 02-23-09, 08:25 PM   #9
racin jasin
JDM RHD BIKE
 
racin jasin's Avatar
 
Join Date: Jan 2009
Location: IOWA the D
Bikes:
Posts: 140
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
^^^^^^^^^
good info!!!
racin jasin is offline   Reply With Quote
Old 02-23-09, 10:11 PM   #10
MTBLover
But on the road more
 
MTBLover's Avatar
 
Join Date: Jun 2006
Bikes: Bianchi Volpe '07
Posts: 864
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I agree that CFB's advice is good, but I don't agree that time in the weights doesn't help. Free weights DO help with coordination, and with the right training routine, you can easily build endurance training into it. Even so, weight training is not an end in and of itself. The only way to get good at riding is to ride.
MTBLover is offline   Reply With Quote
Old 02-25-09, 01:09 PM   #11
Carbonfiberboy 
just another gosling
 
Carbonfiberboy's Avatar
 
Join Date: Feb 2007
Location: Everett, WA
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
Posts: 11,342
Mentioned: 8 Post(s)
Tagged: 0 Thread(s)
Quoted: 137 Post(s)
Quote:
Originally Posted by MTBLover View Post
I agree that CFB's advice is good, but I don't agree that time in the weights doesn't help. Free weights DO help with coordination, and with the right training routine, you can easily build endurance training into it. Even so, weight training is not an end in and of itself. The only way to get good at riding is to ride.
Well yeah, I do have a tendency to overstate everything! As I said, I lifted for years. It probably did help, but only so much.
Carbonfiberboy is offline   Reply With Quote
Old 02-28-09, 02:48 PM   #12
daxr
Senior Member
 
daxr's Avatar
 
Join Date: Feb 2009
Location: K.F., Orygun
Bikes: 08 Giant Boulder, 08 Scattante XLR
Posts: 905
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by k12ug View Post
ive been hearing that when you bike you mostly use your quads? is this true?

my problem is that when i stand up to pedal up a big hill...i can only stand and deliver full power for about 10 sec. to 30 sec. MAX

i want to work this part of my muscle out so i can get stronger at doing this.

what part of my quad should i work on? and what work out do you know of that would work this best. (besides actually riding the bike and standing up)

thank you.
"besides riding the bike" you really don't need to do much in season, aside from keeping the muscles and hamstrings flexible - stretches.

Out of season I always did "hack squats" to build muscle strength in my quads. That's like a squat but you lay in a machine with your back flat against the padded support and push the weight up an incline with your legs. It isolates the quads and glutes better than regular squats and reduces the strain on your knees and back. Most gyms have a hack squat machine.

Whether that ever helped once the season started, I don't know. I always figured if you are training enough on the bike you shouldn't have anything left to spend in the gym, least of all leg work. If you can get out and ride do intervals for quad power. There's plenty of good info around on how to build up with interval work, and it will be better in the long run than anything you can do off the bike.
daxr is offline   Reply With Quote
Old 02-28-09, 03:23 PM   #13
MTBLover
But on the road more
 
MTBLover's Avatar
 
Join Date: Jun 2006
Bikes: Bianchi Volpe '07
Posts: 864
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
^^^ Yeah- the hack squat is pretty cool and a good alternative to front or other squat types. BTW, you can do it with a barbell too: http://www.exrx.net/WeightExercises/...HackSquat.html You need to be more careful of you AC joints when you do the BB version though- probably best avoided if you have a tendency to dislocate your shoulders.
MTBLover is offline   Reply With Quote
Old 02-28-09, 03:43 PM   #14
caelric
triathlete? roadie? MTB?
 
caelric's Avatar
 
Join Date: Oct 2008
Location: Bellevue, NE
Bikes: Cannondale Slice One tri bike, Cannondale F300 Hardtail MTB, Bianchi Giro roadie
Posts: 385
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by MTBLover View Post
I agree that CFB's advice is good, but I don't agree that time in the weights doesn't help. Free weights DO help with coordination, and with the right training routine, you can easily build endurance training into it. Even so, weight training is not an end in and of itself. The only way to get good at riding is to ride.

Exactly. I weightlift as well as swim/bike/run, but I do so with the knowledge that my weightlifting is (probably) not helping my riding. As they say, the only way to get better at climbing hills is........climbing hills.
caelric is offline   Reply With Quote
Reply


Thread Tools Search this Thread
Search this Thread:

Advanced Search

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT -6. The time now is 03:53 AM.