gebrown95

I don't know if I'm bumping an old thread, but I was wondering if there are any methods to target the calves better on the bike? A buddy told me that switching to clip-less would better target their use, but I really don't have the resources to go and switch multiple sets of pedals and then get them refitted... I'm able to target them at the gym, but I would much rather be able to work them more in my training time on the bike. Help would be great!

FLEXjs

What do you mean by "targeting" ?

If you are trying to increase their size or strength then I would focus on progressive resistance training in the gym. You're not going to be able to accomplish much on the bike, IMHO.

bikebreak

Just ride harder and faster, as your quads get stronger your calves will grow, as calves work in opposition to quads.

Machka 

If you want to develop your calves ...

-- go for long walks in bare feet on the beach
-- go for long walks in heavy boots in the snow
-- go for long hikes that involve a lot of climbing ... walking uphill.

chasm54

If you want to transfer stress from your quads to your calves while pedalling, you need to pedal more on your toes. This is easy with clipless, you simply move the cleats forward as far as they will go. Trickier on platforms, though I guess you could use toeclips that were a size or too too small.

Health warning: pedalling on your toes will increase the load on your calves, sure. But it will also make you more vulnerable to achilles problems.

bigfred 

+1 What this man^ said. If you want to train, target, build or utilize calves more, move your cleats forward. Also has the ability to increase your top cadence speed.

1748357

Not sure how to target calves on the bike, but climbing stairs will do it.

ThermionicScott 

Standing calf raises in the gym, with a pause at the top and bottom to eliminate momentum.

FLEXjs

Bingo.


18.5" calf crew checking in to confirm this works:

sprince

I've always ridden on my toes with the spindle forward of the ball of my foot. Using steel toe clips exclusively, this works for me by cramming my size 12 foot into a size small clip (sometimes pliers are required to heighten the toe box a little). But for road cycling you hardly need calves at all. If you are riding track or just like to sprint, maybe walk around with wooden blocks strapped to your toes like Keirin riders or hike barefoot with a heavy pack.

I don't buy the bit about achilles problems, you are either vulnerable to that or not. And calf training will reduce the risk, not increase it.

Carbonfiberboy 

All you need to do is one set of one-legged calf raises on a stair. After you come back from a ride, do a set on each leg until you cry. Only takes a minute or two for most folks. Or just use a practical limit of 30 reps: plenty for cycling.

Machka 

Are they split?

FLEXjs

Huh?

Machka 

There is a difference between fat calves and muscular calves.


Google 'split calves' and you'll see what I mean.

FLEXjs

Wow. Did you just call me fat???

I'm quite sure mine are muscular, but thanks for the insult.

Carbonfiberboy 

Here's a series of calves in my cycling group, some male, some female. Took these for laughs one day after a ride.
https://s878.photobucket.com/user/Car...library/Calves

They come in all shapes and sizes.

J.C. Koto

You can safely relax now

It simply wasn't clear from the image in your braggadocio post whether your calf size was the result of a fitness regimen or not. Of course I can't speak for Machka's reason for her post but from where I am reading it it seems clear no insult was either intended or tendered.

FLEXjs

LMAO @ 'braggadocio'.

I guess the pic was over the top, but I post on a bodybuilding/powerlifting site that just happened to have a "show us your calves" thread and I already had the pic.


That said, given the fact that I replied to another's post outlining a calf targeting exercise and stated "I can confirm this works" I think it was obvious I was speaking from experience and that my calves are a result of exercise, not over-eating...




(My screen name might also be a hint that I'm not just another fat dude with giant fat calves ;-) )

sprince

Sounds very painful.

sprince

No pictures please.

Machka 

As I said ... Google 'split calves' and you'll see photos. There's nothing bad about them ... lean muscular strong-looking calves.


Anyone into bodybuilding would know what I'm talking about when I use the term "split calves".

And anyone into bodybuilding would know that it is really hard to tell if a calf is muscular or not unless you see it from the back, and flexed to see the muscle definition ... the split.

FLEXjs

So now I'm not only fat but I'm a fraudster? LOL

I just googled "split calves" and the #1 result came from a runners forum and the #3 result came form a cycling forum. The #2 result did come from bodybuilding.com but the term 'split' was used in a different manner; referring to a training split, not split calves. There were no other relevant results.

Sorry; never heard this term before. It's not generally used in bodybuilding circles. At least not that I know of.

The last two years I've been focusing more on powerlifting than bodybuilding, so I guess I'm not lean enough for the cycling world, but as far as muscular goes, I'll just leave this here:

https://www.youtube.com/watch?v=dFkthZIvgWI

575lb squat @ The NY State Powerlifting Championships 1 month ago.

Set a record for my federation and currently ranked 10th across all US Federations for my age/class.

chiggy

You're bringing the criticism on yourself here with the smug tone and thinly veiled bragging. But 2.1x bw squat is strong, sure. Not elite obviously, but a good lift. Your 1x bw bench needs a lot of work tho.

chiggy

btw I just googled "split calves" also, without parenthesis. The first 4 relevant results were from www.nutritionalsupplements.org www.bodybuilding.com www.simplyshredded.com www.abcbodybuilding.com .

Machka 

Here ...

https://www.google.com.au/search?q=s...w&ved=0CCgQsAQ