Matt V

I hate to start another thread but this seems to be a question that isn't covered too often.

I've started biking so that I have a fun, active hobby. However, I'd like to also tone up along the way. My cardio needs serious work so I know biking every day will help that, ideally I'd like to get my midsection more toned. I plan on doing arm work with some dumbbells I have and obviously riding will help the legs. Do you guys have any particular regiments to help tone up or does it just come along with riding?

Also for those that are wondering, I am improving my diet drastically by eliminating soda and bringing in natural juices (orange, grape). I'm also making my own healthy(ier) meals to cut back on crap food.

BassoCoral

Road cycling alone tones up my torso pretty naturally, provided I get in a 100k tempo ride once a week in addition to the usual mix of shorter interval training rides.

But so far, the fastest way I've found to up my cycling speed and endurance is to hit the weights 3 times a week to add muscle mass. I'm 46, and adding muscle mass by riding alone now takes more time than I have.

10 Wheels

Moving to Training and Nutrition.

ericm979

Even the best real fruit juice is still all fructose. It's ok in moderation but eating fruit would be better, because you get fiber and more vitamins.

Working on your core strength will help your cycling. I do some upper body work as well- I don't bulk up but I can improve my strength which helps some aspects of cycling (standing climbing, sprinting, and maintaining an aero position).

If you are older (45+) then you should do some weight work to maintain muscle mass and bone density.

jmX

If you're trying to lose any weight, Orange/grape juice is not that much better than soda, as mentioned above. Eat the fruit instead.

For upper body, I've found that pushups every other day gives me exactly what I want. I use the perfect pushups, which come with a 21 day chart. I do that 21 day plan about once every 6-8 weeks, along with supplementing 90g extra protein during those 21 days (30g each shake, between meals). I end up gaining 3-4lbs, and then I lean out over the off weeks when I'm only biking, no pushups, and only 30g protein immediate after a ride. The plan dictates about 90-120 pushups every other day, not all at once of course, and if you're not using the swiveling perfect pushup devices, then you should probably up those numbers by 25%.

Overall I think it has worked out for me and I've been able to keep body fat at 7% or less, but still have some muscle up top. Before I started doing the above (when I was only cycling), I could tell my upper body was shriveling into nothing.

dolanp

Ultimately you have to cut body fat to get those muscles to really show through. So do the cardio + calorie deficit to lose fat and do the upper body weight training to keep your muscles. Dumbbell curls, dumbbell presses, triceps pushdowns, shoulder presses, planks, ab wheel, etc.

travelmama

Run and swim to tone up the midsection and stay away from the junky drinks. Water is your best friend.