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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.

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Old 03-26-10, 03:04 PM   #1
NCMTBIKER
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looking for exercises

That dont envolve using weights that would be good to do that might help me get stronger for riding.Any help with this??Thanks
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Old 03-26-10, 03:57 PM   #2
mr geeker
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push-ups and sit-ups. stretches.
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Old 03-26-10, 04:26 PM   #3
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http://en.wikipedia.org/wiki/Isometric_exercise

Isometrics Training: can lead to strength gains without influencing muscle mass. Isometric action training (or IAT) can lead to significant strength gains, no question about that. In a recent experiment, strength gains of 14 to 40% were found over a ten-week period using isometric training.

http://en.wikipedia.org/wiki/Plyometrics


Bodyweight Exercises...

ABS/OBLIQUES – BODY WEIGHT

AIR BIKE
ALTERNATE HEEL TOUCHERS
BENT-KNEE HIP RAISE
BUTT-UPS
CROSS-BODY CRUNCH
CRUNCH - HANDS OVERHEAD
CRUNCHES
DECLINE CRUNCH
DECLINE OBLIQUE CRUNCH
DECLINE REVERSE CRUNCH
FLAT BENCH LEG PULL-IN
FLAT BENCH LYING LEG RAISE
GORILLA CHIN/CRUNCH
HANGING KNEE RAISE TO THE SIDE
HANGING LEG RAISE
HANGING PIKE
JACKKNIFE SIT-UP
JANDA SIT-UP
LEG PULL-IN
OBLIQUE CRUNCHES
OBLIQUE CRUNCHES - ON THE FLOOR
REVERSE CRUNCH
RUSSIAN TWIST
SCISSOR KICK
SEATED FLAT BENCH LEG PULL-IN
SIDE BRIDGE
SIDE JACKKNIFE
SIT-UP
STOMACH VACUUM
TOE TOUCHERS
TUCK CRUNCH

GLUTES/QUADS/HAMSTRINGS – BODY WEIGHT

ONE-LEGGED SQUATS
SQUATS
JUMP SQUATS
BUTT LIFT (BRIDGE)
GLUTE KICKBACK
LEG LIFT
LUNGES
JUMPS
BURPEES
STAR JUMPS


CALVES

JUMP ROPE/SKIPPING
CALF RAISE
SEATED ONE-LEG CALF RAISE
STANDING CALF RAISE

Last edited by $ick3nin.vend3t; 03-26-10 at 05:50 PM.
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Old 03-26-10, 04:34 PM   #4
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Thanks *****3nin.vend3t goin to go to youtube look these up...
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Old 03-26-10, 06:40 PM   #5
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Weren't you doing the P90X?
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Old 03-26-10, 06:49 PM   #6
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Originally Posted by davincirider View Post
Weren't you doing the P90X?
no not i,i would like to get it though...
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Old 03-27-10, 11:30 AM   #7
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1. Basic Crunch-
2.Twist Up
3.Push Through-
4.Left side Crunch-
5. Right side Crunch-
6. Up and Twist-
7. Leg Raises-
8. Leg Tucks-
9. 90 Degree Ankle Touch-
10. Right Crossover Crunch-
11. Left Crossover Crunch-
12. Kick Ups-
13. Head Raises-
14. Scissors-
15. Left crossover twist-
16. Right crossover twist-
17. Head leg crunch-
18. Alternating Shoulder Lifts-
19. Hoover-
20- 180 Degree Ankle Touches-
21- Side bends-
22- Alternate Leg Tucks-
23- Alternating Push Throughs-
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Old 03-27-10, 06:33 PM   #8
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There's the belief that the best way to train for a specific exercise (cycling, running, etc.) is to simply do that exercise...

Outside of just cycling more and at a higher intensity, I would say running is probably a good way to get better at cycling. It will help you lose weight, build a stronger core, increase bone density, and help your cardio/lungs. I do believe weights (i only use dumbbells or cables and workout the body from the waist up) have helped me with my cycling though. I don't do leg weights because they affect my training and if I'm cycling or running I don't need to workout the legs, already getting a good enough workout. In my prime I ran a lot, never did any other weights and was able to squat a max of 480, so I never looked at leg weights again!
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Old 03-27-10, 07:24 PM   #9
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My favourite leg exercise that doesn't require any weight is the one legged (pistol) squat. It took me a few months to be able to even do one though.
http://www.youtube.com/watch?v=FqmYSjE6C2Y

Another one if you can find something to put your feet under is the glute ham raise.
http://www.youtube.com/watch?v=jsHZ_...eature=related
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Old 04-02-10, 12:51 PM   #10
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Lots of good information on the web for core exercises as well as the standard push ups, burpees etc. Do a quick search or even look at some of the running websites for descriptions/video demos. Good luck.
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Old 04-02-10, 09:15 PM   #11
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Pilates
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i'm koffee brown, dammit!
one of my new faves: http://streetknocknetwork.com
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Old 04-05-10, 02:15 PM   #12
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squats with your hands out front. stick your arms out then lower yourself to a point that you can hold. then stand and repeat. this movement essentially works the same muscles as cycling I believe
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Old 05-01-10, 09:02 AM   #13
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This shows the degree of involvement of the midsection/waist in various exercises.

http://www.strengthcoach.com/mcbride...techniques.pdf

Last edited by $ick3nin.vend3t; 05-01-10 at 09:06 AM.
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Old 05-01-10, 09:07 AM   #14
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Quote:
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Pilates
+1
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Old 05-01-10, 03:26 PM   #15
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My favorites are pull ups, chins, inverted rows, parallel bar dips, diamond pushups, Hindu pushups, one-legged squats (pistols), single leg deadlifts, side lunges, and all sorts of planks.
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Old 05-01-10, 03:42 PM   #16
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You can get your own p90x machine on garbage day, it will be sitting outside various mcmansions still wrapped from the factory.
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Old 05-01-10, 11:57 PM   #17
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Some exercises may help you get better at cycling. My aerobic capacity and endurance are good, but I naturally lack sprinting or raw power ability. Always have, in every sport I've done. So I use the gym to work on power and stability.

An example of a power exercise relevant to cycling: iso jump squats. These are not plyometric squats. They are basically the opposite. Instead of using stored elastic energy to bounce, you jump as high as you can, land back in a squat position, and pause for several (up to 5) seconds before repeating. You are trying to get yourself to fire as fast and as many muscle fibers as possible without bouncing. This is more difficult than it sounds, especially if you're doing it as part of a superset or complex.

True one-legged body weight squats are surprisingly hard to pull off, and mimic the narrow stance we use on the bike. Of course part of our thinking in the gym may also to be to undo some of what our daily routines do to us, so actually working your adductors via a more normal squat to give you balance in the hip may be beneficial. The vastus lateralis isn't the only muscle in your leg, and even the seemingly simple act of walking (or running, if you're so inclined) requires the synergism of many muscles.

Other exercises that have at least helped me get more out of cycling are ones that increase my tolerance for the bike. Core strength makes a huge difference for me. Planks and their variations, pushups on dumbbells (with an alternating row)...basically anything that really challenges you to either simply maintain a straight spine or resist rotation will help you at least feel more comfortable on the bike.

I think my gym work has made me better as a cyclist, but I've also been riding a lot since starting to lift again, so it's impossible to really prove. I do feel better in my day-to-day life, though, which is also quite physically demanding.


It is pretty well-established that for skill and strength in one exercise to transfer to another, the two movements have to be quite similar. ROM and speed of contraction are important here. This is one reason I take issue with the conclusions of studies which have tried to assess traditional strength training methods in terms of their effect on aerobic sports performance. What I have to explain to my clients is that basic, general strength training, while it can do a lot for the average person, isn't athletic training, or even appropriate for everyone's goals. It's just that you have to start somewhere, and the basic movements don't really change.

A quote I am fond of: If the only tool you have is a hammer, you tend to see every problem as a nail.
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Old 05-04-10, 07:12 PM   #18
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Another brilliant exercise.

Barbell Hip Thrust


http://www.tmuscle.com/free_online_a...the_glute_myth





Bodyweight alternative.



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