Originally Posted by
bblair
This is my first winter doing squats as I (incorrectly it seems) assumed that biking alone was enough for legs. I only workout at home and do not have a squat rack. So, it's unloaded, sometimes with a dumbbell or step ups on an 18 inch stool.
With all the recent hype about "lift heavy," I am unable to do that with my legs. I have a machine for upper body along with elastics. Maybe I am too worried about "Over Doing it at The Gym," as this thread is titled. Unfounded concern?
You need to lift heavy or else...Mother Nature will take it from you
The article makes other good points, besides what I quoted below. The heavier you lift the easier cycling at a given wattage becomes easier. In other words, not only will you be able to kick out more wattage, but if you ride around at a given wattage, that will now be easier.
https://nutrabio.com/blogs/endurelit...20six%20sets**
Heavy Weight Loads Strengthen Tendons, Ligaments, And Bone Density
Now, as an endurance athlete, why would you want to lift these heavy loads? Well, there's lots of good reasons. Most importantly, it can help strengthen collagen, tendons, ligaments,
bone density.
Now, if you believe in the whole theory of muscle fiber composition changes, this also might help transition type one muscle fibers to type 2A or type 2X, which are fast-twitch fibers. Now, why is that important? Well, those type two fibers are the ones that produce a lot of power.
So, as an example, if you're a cyclist, one of the key measurements is your power output, or watts. And by having muscles that are not only stronger but more powerful, you'll be able to crank out more watts and go faster.