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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, 10:36 AM
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therh
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What workouts do you do for your quads and hamstrings?

Hello,

I wanted to know what workouts you do to strengthen your quads and hamstrings?

RH
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Old 08-04-12, 11:02 AM
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Ride
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Old 08-04-12, 11:04 AM
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Originally Posted by therh View Post
Hello,

I wanted to know what workouts you do to strengthen your quads and hamstrings?

RH
I rides me bikes...
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Old 08-04-12, 11:04 AM
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Originally Posted by mihlbach View Post
Ride
Pretty much.
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Old 08-04-12, 11:14 AM
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I ride , then I ride some more , then I ride again, when I'm tired I ride harder, when I feel strong I ride even harder.
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Old 08-04-12, 11:16 AM
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Squats, medicine ball slams, ride.
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Old 08-04-12, 11:17 AM
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tactical pop up
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Old 08-04-12, 11:52 AM
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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.
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Old 08-04-12, 12:09 PM
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Big gear work. 53x12, 60 rpm, 10 min at a time, avoid hills steeper than an overpass, stay seated, stay low, focus on power around the pedal stroke. Spin a very low gear at 100-120 rpm for 5-20 min after to recover.

If you want to work on your quads and hamstrings that's fine. If you want to have more power on the bike you need to work your glutes. If that's not true then the rest of the post is meaningless to you.

You need to lean over more to recruit your glutes, both in training and "when it counts". In other words it's great if you can recruit your glutes when you're trying to beat your friend to a town line sign but if that's the only time you recruit them they won't be fit.

If you do a hard ride and have no spots significantly more sore than others then you're training properly. If you do a hard race (for example) and your glutes are really sore but your quads and hamstrings aren't then you need to recruit your glutes more.
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Old 08-04-12, 12:39 PM
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Hey all information is welcome, right now I am focusing on my quads and hamstrings getting so tired on 25 mile rides.
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Old 08-04-12, 01:50 PM
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Originally Posted by therh View Post
Hey all information is welcome, right now I am focusing on my quads and hamstrings getting so tired on 25 mile rides.
Likely that you're trying to push too big of a gear and you don't have the endurance built up.
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Old 08-04-12, 03:34 PM
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Originally Posted by therh View Post
Hey all information is welcome, right now I am focusing on my quads and hamstrings getting so tired on 25 mile rides.
Weight lifting doesn't help endurance -at best it helps for sprints like track racing which last couple minutes
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Old 08-04-12, 06:03 PM
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Originally Posted by StanSeven View Post
Weight lifting doesn't help endurance -at best it helps for sprints like track racing which last couple minutes
It helps on hills.



Do squats for quads, and leg presses for glutes. Also do leg extensions and leg curls. (I do calf raises too, but don't think they're necessary for cycling. Necessary for mountain climbing, though.)

I all cases - do low weights / high reps / multiple sets. E.g. with squats - do a low weight, and 5 sets of 20 reps. Your quads will scream for mercy, and you shouldn't ride for 3 days.

However - it's also VERY important to build your core. Deadlifts are king, but also do a few rows and other back exercises, and some relatively light abs exercises.
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Old 08-04-12, 06:09 PM
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Ride up steep hills
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Old 08-04-12, 06:15 PM
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I am good up till about 20 miles then my legs are like, nope all done.
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Old 08-04-12, 06:21 PM
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Originally Posted by DGlenday View Post
It helps on hills.



Do squats for quads, and leg presses for glutes. Also do leg extensions and leg curls. (I do calf raises too, but don't think they're necessary for cycling. Necessary for mountain climbing, though.)

I all cases - do low weights / high reps / multiple sets. E.g. with squats - do a low weight, and 5 sets of 20 reps. Your quads will scream for mercy, and you shouldn't ride for 3 days.

However - it's also VERY important to build your core. Deadlifts are king, but also do a few rows and other back exercises, and some relatively light abs exercises.
Now this sound like what I need, it will not be pain free, but sounds like what I need.
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Old 08-04-12, 06:26 PM
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Leg press machine for the quads.
Leg curl machine for the hammies.
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Old 08-04-12, 06:32 PM
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Oh by the way I'm doing 15-18 MPH over a 25 mile span, with small hills. But with winds of 5-15 mph
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Old 08-04-12, 06:41 PM
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It depends on what you want to accomplish. If I wanted a weight training program to benfit cycling, I would do high rep squats and leg press. Do sets of 25. Then, I would do hill repeats and interval training.
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Old 08-04-12, 06:45 PM
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Originally Posted by DGlenday View Post
It helps on hills.



. Your quads will scream for mercy, and you shouldn't ride for 3 days.

.

1. Data?

2. If you can't ride for 3 days it's got to be counterproductive.

Off season some lifting is debate able. But on season if it limits your ability to do hard work on the bike it's not going to help.
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Old 08-04-12, 06:57 PM
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Originally Posted by therh View Post
Oh by the way I'm doing 15-18 MPH over a 25 mile span, with small hills. But with winds of 5-15 mph
That's a pretty good workout if you keep in in the big ring.
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Old 08-04-12, 07:07 PM
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Originally Posted by StanSeven View Post
Weight lifting doesn't help endurance -at best it helps for sprints like track racing which last couple minutes
Strong is strong. If your lifting isn't helping endurance you're doing it wrong.
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Old 08-04-12, 07:17 PM
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Kettle Bell workouts work wonders for my entire body..core, quads,hammies, even cardio.
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Old 08-04-12, 07:25 PM
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Originally Posted by c_bake View Post
Kettle Bell workouts work wonders for my entire body..core, quads,hammies, even cardio.
Agreed! A great workout.
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Old 08-04-12, 07:31 PM
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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.
How long have you been riding? How many miles a week. Sounds to me like you just have no endurance and need to ride more.
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