best leg workout for bike racing
- Thread starter kaykay
- Start date
I found that the only thing that gets my legs in serious shape for biking, is biking. LOL!
That said, I did 'help' my legs (and butt
) get ready for biking using my stationary bike and working out to Cardio Coach (audio cd's interval workouts) three to four times a week. I also used Cathes CTX leaner leg workout about once a week and worked on my endurance with PP/SS, (these were shorter workouts which left me with more time for the st. bike) and added in extra lower back exercises, that helped alot.
My first mountain bike ride of the year was 26 miles in Moab on the Porky Pine rim trail. It was a toughie, but I made it.}( (barely) LOL! I think it took me about 4 hrs.
So, basically, try to get on a bike, be it stationary or not (your butt with thank you) and work on interval training. Use Cathe's endurance type weight workouts and strengthen that lower back. If you can't get on a bike, I'd use the Imax workouts or a plyo workout like P90X PlyoX.
Hope this helps and have a great tandem ride!!!
That said, I did 'help' my legs (and butt
) get ready for biking using my stationary bike and working out to Cardio Coach (audio cd's interval workouts) three to four times a week. I also used Cathes CTX leaner leg workout about once a week and worked on my endurance with PP/SS, (these were shorter workouts which left me with more time for the st. bike) and added in extra lower back exercises, that helped alot. My first mountain bike ride of the year was 26 miles in Moab on the Porky Pine rim trail. It was a toughie, but I made it.}( (barely) LOL! I think it took me about 4 hrs.
So, basically, try to get on a bike, be it stationary or not (your butt with thank you) and work on interval training. Use Cathe's endurance type weight workouts and strengthen that lower back. If you can't get on a bike, I'd use the Imax workouts or a plyo workout like P90X PlyoX.
Hope this helps and have a great tandem ride!!!
I ride in Utah. I'm by no means a racer. I could never do that, especially on a Mt. Bike. I'd kill myself for sure. LOL!
I live in the Salt Lake area and there are tons of trails here. I've riden in Moab (3 hrs away) twice so far. Normally I ride anywhere from 6 to 23 mile trails here, but these trails aren't as tough (I can't figure out why really) as the Moab trails I've been on, I went on slick rock and that's a hard one to, but fun. I did a 23 mile ride a couple weeks ago here and it only took 2 1/2 hrs. compared to the Porky Pine rim trail in Moab taking me 4 hrs. for almost the same amount of miles.
I don't ride as much as I should. But my husband rides the 23 mile trail here at least 4 times a week. He does it in 1 hr. 38 min.(I hate him LOL!) I add on an hour to his time, so I don't go as much. I hate to drag him down. LOL!
Lately, I've just been riding a hill climb almost every morning, that only takes me 1/2 hr. but it's steep and a good one and helps keep my legs in cond. for climbing on longer rides.
Anyways, the trails are so fun. My husband loves to climb uphill and I love to go downhill. But we do manage to enjoy it together, most of the time. But, There have been moments.}(
I live in the Salt Lake area and there are tons of trails here. I've riden in Moab (3 hrs away) twice so far. Normally I ride anywhere from 6 to 23 mile trails here, but these trails aren't as tough (I can't figure out why really) as the Moab trails I've been on, I went on slick rock and that's a hard one to, but fun. I did a 23 mile ride a couple weeks ago here and it only took 2 1/2 hrs. compared to the Porky Pine rim trail in Moab taking me 4 hrs. for almost the same amount of miles.
I don't ride as much as I should. But my husband rides the 23 mile trail here at least 4 times a week. He does it in 1 hr. 38 min.(I hate him LOL!) I add on an hour to his time, so I don't go as much. I hate to drag him down. LOL!
Lately, I've just been riding a hill climb almost every morning, that only takes me 1/2 hr. but it's steep and a good one and helps keep my legs in cond. for climbing on longer rides.
Anyways, the trails are so fun. My husband loves to climb uphill and I love to go downhill. But we do manage to enjoy it together, most of the time. But, There have been moments.}(
Leslie40
Cathlete
Cathe's Powermax, Slow and Heavy Legs, and Pyramid Lower Body are all excellent for adding power to your hill climbing. I'm a road cyclist and have been doing these since March. I've definitely seen improvement. For aerobic capacity, try to incorporate high intensity intervals in your riding (for example--push an all-out sprint for 40 seconds and then return to regular pace for a minute, then repeat. These will wear you down very quickly, but they are effective in making gains on your upper threshold. )
And good old hills, if you have a hilly route you can do, are always great training and for measuring where you are.
Good luck!
And good old hills, if you have a hilly route you can do, are always great training and for measuring where you are.
Good luck!