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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 12-16-04, 02:38 PM   #1
fastequalsfun
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MTB-Specific Weight Lifting

Hi all you two-wheelin' types.
So here's the deal: I wanna start lifting weights so that I can get stronger on the bike. I'm female, and through experience have noticed the greatest positive affect on my riding when my upper body is strong. Anybody got any good mtb-specific lifts I should incorporate into my regimen for better bike-handling and general riding improvement?
Gracias!

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Old 12-17-04, 11:19 AM   #2
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That's awesome!! Thanks a million.

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Old 12-17-04, 12:10 PM   #3
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When working out you should keep in mind you want to fatigue the larger muscle groups first. So, you want to start with legs and work your way around to your abdominals/low back.

Circuit training (3x's a week) does a whole body exercise routine. This is good for people on the go.

Start with squats, then leg extension, leg curl, then work your back and lats then chest, arms, abs, and back.

If you work out every day, you can break up upper body/lower body workout and alternate days, or go to a 3 body part routine and do legs, back and biceps and then chest and arms.

Abs and low back can be done everyday!

This will give you an overall fitness increase.

HOWEVER, some of the best exercises you can do are using your own body weight. You can stay at home and get a great workout.

Pull-ups are great for your back and bi-ceps.
Seated Dips are great for your tri-ceps.
Push-ups are great for your chest and tri-ceps.
Lunges are great for you quads and hamstrings.
Calve Raises will work great too.
Then Sit-ups and Superman's for your abs and back.

The absolute best thing you can do to increase your overal strength and fitness level is to work your stabilizing muscle groups. Your "core"! Abs, back, chest and back!

One of those exercise balls are great! Push-ups with your legs on those is great!

Lots of exercises you can do without having to go to the gym.
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