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What workouts do you do for your quads and hamstrings?

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Road Cycling “It is by riding a bicycle that you learn the contours of a country best, since you have to sweat up the hills and coast down them. Thus you remember them as they actually are, while in a motor car only a high hill impresses you, and you have no such accurate remembrance of country you have driven through as you gain by riding a bicycle.” -- Ernest Hemingway

What workouts do you do for your quads and hamstrings?

Old 08-04-12, 08:13 PM
  #26  
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Originally Posted by EthanYQX View Post
Strong is strong. If your lifting isn't helping endurance you're doing it wrong.
See post 20 above. Show me a study with data that shows where weight lifting improves cycling, other than track racing.
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Old 08-04-12, 09:09 PM
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It all depends. If you want endurance ride more, if you want more power ride harder, and if you want to carry your woman upstairs do strength training.

Volume on the bike is what gives you endurance but some of us only get 2 or 3 days a week to ride and in that case running and even strength training can be of some benefit.
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Old 08-04-12, 09:18 PM
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Originally Posted by EthanYQX View Post
Strong is strong. If your lifting isn't helping endurance you're doing it wrong.
Not entirely true...
If you can only lift say 250 lbs 1 time, how is it going to help you in endurance? You're better off doing lighter weight, & higher reps. *Think higher cadence.
When I was younger, I used to lift 3-4 time my weight on 1 leg in the leg press machine. I was able to max it out & do 5-8 reps in the beginning, & worked my way up to 10-15 reps. Hell I was able to leg press my buddies car parked on hill(decline) back then.
This helps for power/top end speed, but does nothing for stamina/endurance for me. If your a track star this will help, I'm more of a distance rider who loves to climb, & sprint.
It might actually hinder my endurance cause of the weight I'd put on if I continue to add strength.
Strength is a good thing, as long as you have the stamina/endurance to go along with it.
I don't do any weight training now, I just use resistance bands, & ride as much as I can.
Throw in chin-ups, sit-ups, push-ups, & I'm good to go.
I get a good work out swinging a hammer, & playing with power tools all day @ work.

Last edited by Ghost Ryder; 08-04-12 at 09:23 PM.
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Old 08-05-12, 01:24 AM
  #29  
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Originally Posted by StanSeven View Post
Originally Posted by EthanYQX View Post
Strong is strong. If your lifting isn't helping endurance you're doing it wrong.
See post 20 above. Show me a study with data that shows where weight lifting improves cycling, other than track racing.
There are probably few if any competitive athletes that don't do some form of resistance training. In the past boxers were told not to lift weight. Now they all lift. Lance Armstrong lifted as part of his cycling training.
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Old 08-05-12, 07:57 AM
  #30  
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Originally Posted by Carbon Unit View Post
There are probably few if any competitive athletes that don't do some form of resistance training. In the past boxers were told not to lift weight. Now they all lift. Lance Armstrong lifted as part of his cycling training.
There are lots of threads on this subject but no one yet posted any studies showing weight lifting definitely improve cycling performance. What evidence does show is most athletes do use weight training for overall fitness and reduce injuries. Lance Armstrong used weight training in the off season and occasionally uses weights to maintain balance while training.
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Old 08-05-12, 08:04 AM
  #31  
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Originally Posted by therh View Post
I am good up till about 20 miles then my legs are like, nope all done.
You might be bonking. Are you bringing snacks with you?
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Old 08-05-12, 08:24 AM
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Originally Posted by StanSeven View Post
There are lots of threads on this subject but no one yet posted any studies showing weight lifting definitely improve cycling performance. What evidence does show is most athletes do use weight training for overall fitness and reduce injuries. Lance Armstrong used weight training in the off season and occasionally uses weights to maintain balance while training.
I think you'll notice that many athletes in sports that require endurance and stamina resort to weight training later in their careers. Armstrong, Michael Jordan, Dara Torres, Agassi, Tiger Woods, etc. Probably due to the natural loss of muscle, strength and the greater chance for injuries on damaged bodies after so many years of abuse. Maintaining their strength and muscle mass helps them squeeze out a few more competitive years.
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Old 08-05-12, 08:43 AM
  #33  
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Originally Posted by TheCappy View Post
Ride. Squats and variations, and dead-lifts and variations. You don't have to lift heavy like I do but keep the rep range in 8-12 and 4-5 sets. Being in the Army I also run allot.
Great advice! Throw some abs in there too!
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Old 08-05-12, 09:39 AM
  #34  
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Originally Posted by StanSeven View Post
Originally Posted by Carbon Unit View Post
There are probably few if any competitive athletes that don't do some form of resistance training. In the past boxers were told not to lift weight. Now they all lift. Lance Armstrong lifted as part of his cycling training.
There are lots of threads on this subject but no one yet posted any studies showing weight lifting definitely improve cycling performance. What evidence does show is most athletes do use weight training for overall fitness and reduce injuries. Lance Armstrong used weight training in the off season and occasionally uses weights to maintain balance while training.
Is there any studies that show that weight training has no effect or a negative affect on cycling? The athletes that win the most in sports in general all lift. Swimmers, runners and boxers lift and they benefit from it. The conventional wisdom of 50 years ago was to tell athletes not to lift but athletes that were lifting were beating those that didn't. Every sport requires different training but all athletes benfit ftom being stonger.
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Old 08-05-12, 09:45 AM
  #35  
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There are fewer injuries when weight lifting is involved in any sport!

Last edited by petecrawford; 08-05-12 at 09:46 AM. Reason: add on
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Old 08-05-12, 10:03 AM
  #36  
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Weight training is great to a certain degree.
If you lift like a power lifter, odds are you won't see any real benefits as weight gained will be detrimental to your climbing, & possibly your endurance.
Low weight, higher reps is probably the best method to recruit muscles to aid in injury prevention.
I do super-sets with resistant bands, & might add in low weight to help with my "problem areas" knees, & back.
Essentially I'm only lifting to help rehab injuries, & build the supporting muscles around the effected area.
Core workouts are always a must!
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Old 08-05-12, 11:18 AM
  #37  
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Box jumps and burpees are good body weight power exercises.
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Old 08-05-12, 11:32 AM
  #38  
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Just.Turn.Big.Gears
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Old 08-05-12, 11:41 AM
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An issue with long term cycling is bone loss. Weight training increases bone density.
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Old 08-05-12, 11:43 AM
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Originally Posted by caloso View Post
Box jumps and burpees are good body weight power exercises.
While clipped in?
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Old 08-05-12, 11:45 AM
  #41  
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Originally Posted by Carbon Unit View Post
Is there any studies that show that weight training has no effect or a negative affect on it.
I just have my phone right now but if you do a search here, here are threads showing studies. Generally they show no none tigon o improved ycling performance except for short distance track. Cycling is an endurance sport. Weight lifting provides strength and explosive power. The evidence indicates here's no carry over. But that doesn't mean cyclists shouldn't do weight training
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Old 08-05-12, 12:03 PM
  #42  
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Ride, and TRX
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Old 08-05-12, 12:13 PM
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Originally Posted by lung View Post
Ride, and TRX
I've been watching a lot of TRX vids lately too!
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Old 08-05-12, 12:31 PM
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Originally Posted by StanSeven View Post
I just have my phone right now but if you do a search here, here are threads showing studies. Generally they show no none tigon o improved ycling performance except for short distance track. Cycling is an endurance sport. Weight lifting provides strength and explosive power. The evidence indicates here's no carry over. But that doesn't mean cyclists shouldn't do weight training
I will Google it. If I were a competitive cyclist training to win cycling events, I would do hill repeats in big gears and then do weight training for my upper body. A stronger body will experience less fatigue. For example, a stronger core will reduce back pain. Since I have no interest in competing in racing, I do squats using light weight and high reps. I also do Kettlebells since they increase strength, flexibility, coordination and endurance and provide one hell of a cardio workout. Another thing that I do is drag weight across the roof of my gym. Brian Lockte increased his swimming times by flipping truck tires. As Brian progressed, he used heavier tires and his times improved. As a person ages they experience bone loss. Cycling does nothing to increase bone density but running, weight training and even doing push up or pull ups does.

I am 55 and got back into cycling at 49 after a 30 year lay off. I lifted since I was 18 consistently. But, resistance training doesn’t necessarily mean doing 300 lb bench presses for 10 reps but it is anything that increases resistance and strenth over time. Hill repeats are resistance training.
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Old 08-05-12, 01:18 PM
  #45  
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Originally Posted by StanSeven View Post
See post 20 above. Show me a study with data that shows where weight lifting improves cycling, other than track racing.
Can't be arsed. It's science. Strong is strong, it's up to you to decide between riding and lifting. My lifting routine takes 20 minutes Monday Wednesday and Friday and it's the same thing I have my athletes do (not cyclists).

What I will say is push yourself on the bike, not in the weight room.
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Old 08-05-12, 01:25 PM
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Not to be argumentative but there's a few flaws in your thinking here.

Originally Posted by Ghost Ryder View Post
Not entirely true...
If you can only lift say 250 lbs 1 time, how is it going to help you in endurance? You're better off doing lighter weight, & higher reps. *Think higher cadence.

Higher reps being 5 sets of 5. Any more than 10 or so is bodybuilder territory. I max my single every two weeks on the main motions.

When I was younger, I used to lift 3-4 time my weight on 1 leg in the leg press machine. I was able to max it out & do 5-8 reps in the beginning, & worked my way up to 10-15 reps. Hell I was able to leg press my buddies car parked on hill(decline) back then.
This helps for power/top end speed, but does nothing for stamina/endurance for me. If your a track star this will help, I'm more of a distance rider who loves to climb, & sprint.

I don't leg press and none of my athletes do. It isn't part of a functional workout. Squatting is a much much better movement and is a more functional exercise. And no, the two movements are entirely different and not even close to similar.

Squatting will help your endurance, I promise.


It might actually hinder my endurance cause of the weight I'd put on if I continue to add strength.

Myth. You will not get bigger unless you are eating more than you are burning and real weight training will not hurt your endurance. No idea where this idea comes from.

Strength is a good thing, as long as you have the stamina/endurance to go along with it.
I don't do any weight training now, I just use resistance bands, & ride as much as I can.
Throw in chin-ups, sit-ups, push-ups, & I'm good to go.
I get a good work out swinging a hammer, & playing with power tools all day @ work.
This is why a whole lot of athletes have such a low opinion of weight training, there's very little actual knowledge around.
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Old 08-05-12, 02:03 PM
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Originally Posted by 009jim View Post
Leg press machine for the quads.
Leg curl machine for the hammies.
I do light weight hi reps. 5 sets of 40 with 420 on the leg press and 4 sets of 30 with 85 on the leg curls.

I don't think it helps much for riding. Cycling is an endurance sport and doesn't take much leg strength. Look at Wiggins skinney legs.
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Old 08-05-12, 02:10 PM
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Originally Posted by mrardo View Post
I do light weight hi reps. 5 sets of 40 with 420 on the leg press and 4 sets of 30 with 85 on the leg curls.

I don't think it helps much for riding. Cycling is an endurance sport and doesn't take much leg strength. Look at Wiggins skinney legs.
Or Hesjedal for that matter, he's a beanpole too!
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Old 08-05-12, 02:33 PM
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Originally Posted by EthanYQX View Post
Strong is strong. If your lifting isn't helping endurance you're doing it wrong.
What does that even mean? Is it your contention that Bradley Wiggins could improve his endurance by becoming stronger? He's lost 20 lbs of muscle since riding on the track and it doesn't appear to have hurt his endurance or stamina.
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Old 08-05-12, 03:29 PM
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Originally Posted by Carbon Unit View Post
I will Google it. If I were a competitive cyclist training to win cycling events, I would do hill repeats in big gears and then do weight training for my upper body. A stronger body will experience less fatigue. For example, a stronger core will reduce back pain. Since I have no interest in competing in racing, I do squats using light weight and high reps. I also do Kettlebells since they increase strength, flexibility, coordination and endurance and provide one hell of a cardio workout. Another thing that I do is drag weight across the roof of my gym. Brian Lockte increased his swimming times by flipping truck tires. As Brian progressed, he used heavier tires and his times improved. As a person ages they experience bone loss. Cycling does nothing to increase bone density but running, weight training and even doing push up or pull ups does.

I am 55 and got back into cycling at 49 after a 30 year lay off. I lifted since I was 18 consistently. But, resistance training doesn’t necessarily mean doing 300 lb bench presses for 10 reps but it is anything that increases resistance and strenth over time. Hill repeats are resistance training.
There is nothing wrong with strength training and more people should do it, even us recreational cyclists. But it does not help those who are training to be competitive in road events. The time spent doing weights or other strength exercises would be better spent on the bike. The recovery time from weight training also takes away from quality ride time and the efforts do not translate to what racers are trying to achieve. Weight training during short off-season periods might be helpful. I don't know for sure but I used to do it and felt it was beneficial. But I would begin a transition to 100% bike around Feb.

I don't "train" on the bike anymore, I just ride and do weights since my bike time is limited and I'm getting older.

By the way, hill repeats in big gears and upper body weights are not going to help you win any races; see above.
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