Advertise on Bikeforums.net



User Tag List

Results 1 to 8 of 8
  1. #1
    Member
    Join Date
    Dec 2009
    Location
    Beirut, Lebanon
    My Bikes
    Peugeot Demi Course, Gitane racing bike, Oyama BMX
    Posts
    48
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Which muscle groups benefit most from cycling?

    And which muscles are neglected and therefore need independent exercise to strengthen them?

  2. #2
    Senior Member rumrunn6's Avatar
    Join Date
    Jul 2008
    Location
    25 miles northwest of Boston
    My Bikes
    Bottecchia Sprint
    Posts
    11,962
    Mentioned
    5 Post(s)
    Tagged
    0 Thread(s)
    yer butt and yer upper front thigh gets the most work

    the front of your shin and the back of your thigh get used less.

    to compliment your riding you can walk or run
    cycling is like baseball ~ it doesn't take much to make it interesting

  3. #3
    Banned. $ick3nin.vend3t's Avatar
    Join Date
    Nov 2009
    Posts
    981
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Which muscle groups benefit most from cycling?.

    Posterior chain; (Hamstrings, Quads, Calves, Glutes, Hip Flexors, Adductors & Lower back).

    Which muscles are neglected and therefore need independent exercise to strengthen them?

    I think strengthening the Erector Spinae is vital (Deadlifts/Good Mornings) Barbell or Dumbells.

    Also Abs, Obliques.
    Last edited by $ick3nin.vend3t; 03-05-10 at 07:28 PM.

  4. #4
    Bringin the Beef
    Join Date
    Feb 2010
    Location
    Geneseo, IL (Quad Cities Area)
    My Bikes
    2002 Specialized Rockhopper
    Posts
    31
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    I'm more of a powerlifter who has gotten into biking, so I started out rather strong and bulky, and the biggest thing I've noticed is that my workout routine was NOT hitting my Hip flexors worth dirt, and my hamstrings were for sure lagging behind. Quads are great though! lol

    Sick above answered it pretty well. Additional work on the abs/obliques would be good, how much do you use your upper body? I know I "work" my front end around quite a bit, popping over mud/water as possibly. If you're like me in that you do a fair share of hopping, then that requires biceps, deltoids, trapezius, and lat muscles. Luckily those were all doing a lot better then my poor hamstrings. But, they're back in shape now.

  5. #5
    Single-serving poster electrik's Avatar
    Join Date
    Aug 2009
    Location
    Toronto, Canada
    Posts
    5,097
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Squats or Bulgarian squats, done properly paying attention to your hips and lower back.
    Work on your core also, plank, side plank, superman.

  6. #6
    Banned. $ick3nin.vend3t's Avatar
    Join Date
    Nov 2009
    Posts
    981
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by Tiarnon View Post
    I'm more of a powerlifter who has gotten into biking, so I started out rather strong and bulky, and the biggest thing I've noticed is that my workout routine was NOT hitting my Hip flexors worth dirt.
    "Watch a good squatter- the only thing that moves are his hips, the shins stay completely perpendicular. The Hip Flexors and hips are neglected more by professional athletes than any other muscle." -Louie Simmons-
    I'm led to believe if you "pull back" on the pedal stroke via clipless pedals, you hit the hip flexors pretty well. Other exercises for the Hip flexors include balancing on one leg, and then lifting a dumbell while balancing the dumbell on your foot or via balancing on one leg & using a resistance band, performing weighted sit ups via an abdominal board, performing one legged lying leg raises with a yoga block placed beneath your spine using ankle weights for increased reistance etc..

    Quote Originally Posted by Tiarnon View Post
    Additional work on the abs/obliques would be good, how much do you use your upper body?
    A little bit, especially when out of the saddle, pulling at the bars. I'm also able stay out of the saddle longer because of the strength in my arms & shoulders.

  7. #7
    just another gosling Carbonfiberboy's Avatar
    Join Date
    Feb 2007
    Location
    Everett, WA
    My Bikes
    CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
    Posts
    8,028
    Mentioned
    3 Post(s)
    Tagged
    1 Thread(s)
    As usual, the muscles used in cycling are most easily and efficiently strengthened by cycling. For your hams and hip flexors try this: next time you come to a long hill that's not steep (say 2%-4%), gear down a bunch, unclip on one side and prop that foot in the frame triangle. Pedal one-legged until you achieve no-workee, then switch legs. You must keep a taut chain the whole time. A momentarily slack chain is failure. Go back and forth until nothing works anymore. Ride home. You may have to put your bottles in your jersey pockets to make room for your foot. You will not believe what a difference doing this once or twice a week will make.

    While you are doing this, think of the one-legged cyclists who can ride over 30 mph. You have my permission to worship them.

  8. #8
    Senior Member jdon's Avatar
    Join Date
    May 2009
    Posts
    4,152
    Mentioned
    3 Post(s)
    Tagged
    0 Thread(s)
    Heart.

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •