Building Leg Strength
- Thread starter Tomba
- Start date
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col
Legendary Member
You have to give your legs something they are not used to. Leg press till failure will do it, do four sets of 8 to 12 reps, have enough weight on so your failing on the last couple of reps, you need to do this two or three times a week. you will almost double the weight you use in 6 months. Dont forget to warm up well . If you cant do three times a week at the gym, get a mate or family member on your back and squat.
For this purpose; on the bike, I'm using HR Zone 3 rides in a big gear over my weekly 50 miler plus weekly hilly routes and, at home, I'm using squats and step-ups.
This is my first winter of trying this. I'll see if it works when the 2012 TT season starts. I found that I was dropping too much time on the hilly sections of TTs during 2011 because of weak legs, which is my reason for trying this.
One of the great things about cycling is that you can amuse yourself with such things.
This is my first winter of trying this. I'll see if it works when the 2012 TT season starts. I found that I was dropping too much time on the hilly sections of TTs during 2011 because of weak legs, which is my reason for trying this.
One of the great things about cycling is that you can amuse yourself with such things.
Arsen Gere
Guru
- Location
- North East, UK
What are you after, strength bulk or endurance?
Strength requires greater load fewer reps, ie less than 8, bulking up 8-12, muscular endurance 15+.
A mate of mine was a powerlifter, he used to do two sets of two-four reps and up to 90% of his max lift. With two lifts warmup of 50% and 70% max.
He was squatting over 300Kg though. He was not that big in muscle terms he looked ordinary, not like a body builder, so I read that as not carrying useless weight.
IMHO building muscle for TT's works, because when you hit the TT season it converts readily, it increases stability around the joints. I preferreed 2 sets of 20 reps for muscular endurance, leg press and squats, plus some back work. I don't do them anymore as I can't fit them in with the other triathlon stuff.
See the table here for more details. http://en.wikipedia.org/wiki/Strength_training.
Also note that a change in diet may help too, an increase in protein.
Strength requires greater load fewer reps, ie less than 8, bulking up 8-12, muscular endurance 15+.
A mate of mine was a powerlifter, he used to do two sets of two-four reps and up to 90% of his max lift. With two lifts warmup of 50% and 70% max.
He was squatting over 300Kg though. He was not that big in muscle terms he looked ordinary, not like a body builder, so I read that as not carrying useless weight.
IMHO building muscle for TT's works, because when you hit the TT season it converts readily, it increases stability around the joints. I preferreed 2 sets of 20 reps for muscular endurance, leg press and squats, plus some back work. I don't do them anymore as I can't fit them in with the other triathlon stuff.
See the table here for more details. http://en.wikipedia.org/wiki/Strength_training.
Also note that a change in diet may help too, an increase in protein.
Enigma2008
Über Member
- Location
- Nottingham
Hi
As referred to above, the answer to your query depends on what you want to achieve. If... If you are seeking to develop leg strength for cycling then there are two contradicting schools of thought, one supports weight training in the gym, the other supports on the bike training. Evidence in support of the weight training 'school of thought' may be considered as patchy by those of the opposing view. Research using very small numbers of participants, not representative of cyclists (i.e. non cyclists) and other such weak and non-representative data.
Over the years I've tried both systems, as a result I am of the opinion that 'on the bike' training has provided better results. I've come to this conclusion after reading many articles on the topic, some scholarly some less so and applying the recommended techniques to my training. Notwithstanding a case for using weights for remedial strength training in a gym to counter injury or weakness, the greatest influence on my opinion is the 'specificity' argument, this coupled with power to weight ratio lends credence to what I want to achieve on a bike. However, I do support my 'on the bike' strength training for legs with specific weight training for developing 'core strength'.
Without knowing what you are seeking to achieve then it's not prudent to get into specifics.
As referred to above, the answer to your query depends on what you want to achieve. If... If you are seeking to develop leg strength for cycling then there are two contradicting schools of thought, one supports weight training in the gym, the other supports on the bike training. Evidence in support of the weight training 'school of thought' may be considered as patchy by those of the opposing view. Research using very small numbers of participants, not representative of cyclists (i.e. non cyclists) and other such weak and non-representative data.
Over the years I've tried both systems, as a result I am of the opinion that 'on the bike' training has provided better results. I've come to this conclusion after reading many articles on the topic, some scholarly some less so and applying the recommended techniques to my training. Notwithstanding a case for using weights for remedial strength training in a gym to counter injury or weakness, the greatest influence on my opinion is the 'specificity' argument, this coupled with power to weight ratio lends credence to what I want to achieve on a bike. However, I do support my 'on the bike' strength training for legs with specific weight training for developing 'core strength'.
Without knowing what you are seeking to achieve then it's not prudent to get into specifics.
fossyant
Ride It Like You Stole It!
- Location
- South Manchester
Like this lot says - we need to know intentions.
Bike fit is bike fit -achieved by riding - if you can't do as much, then a mix of weights and spin should help - I'd say commute to work every day, then you don't have to worry too much.
Can you give us a bit more information about what you are doing normally, intentions for the winter, intentions for next year - age might help a little.
Bike fit is bike fit -achieved by riding - if you can't do as much, then a mix of weights and spin should help - I'd say commute to work every day, then you don't have to worry too much.
Can you give us a bit more information about what you are doing normally, intentions for the winter, intentions for next year - age might help a little.
Thanks for the replies so far 
I just started cycling this year in July. Got a fastish hybrid (Ridgback Velocity) on the C2W scheme. Changed tyres from 37 to 28 for a bit less rolling resistance.
My aim this year was to do a 50 mile ride. I managed to do that in Oct link here with doing some 20-30 mile 'training' rides. I'm delighted with reaching that goal and have entered a sportive for next April. I've got the option to do either the 65 or 100 mile event but was put off the 100 as it had a 7 hour time limit. If I took two 15 min breaks I would have needed to keep an avg of just over 15mph for the 100 miles to complete in time and I know I'd need to up my fitness and strength to maintain a 15+mph avg.
I done a 43 mile ride last month averaging 14.6mph. This was my longest non stop ride a good few miles were on a cycle path with autumnal debris so had to ease up on those parts.
The past few weeks i've went out on 10-15 mile rides doing some intervals and other times pushing a harder gear than needed to spin. However, with the winter here I'll be limited to getting out as much and was wondering what would be the best way to build strength in my legs to help get my average speed up.
I've read that riding in a group will increase my average?
I'm meeting up with a guy from one of the local clubs on Sunday so should be able to get out with them to see how that works out.
Oh and if funds allow it after Christmas I'm hoping to get a road bike which I was told should help get my avg up, no idea if it will or not?
I just started cycling this year in July. Got a fastish hybrid (Ridgback Velocity) on the C2W scheme. Changed tyres from 37 to 28 for a bit less rolling resistance.
My aim this year was to do a 50 mile ride. I managed to do that in Oct link here with doing some 20-30 mile 'training' rides. I'm delighted with reaching that goal and have entered a sportive for next April. I've got the option to do either the 65 or 100 mile event but was put off the 100 as it had a 7 hour time limit. If I took two 15 min breaks I would have needed to keep an avg of just over 15mph for the 100 miles to complete in time and I know I'd need to up my fitness and strength to maintain a 15+mph avg.
I done a 43 mile ride last month averaging 14.6mph. This was my longest non stop ride a good few miles were on a cycle path with autumnal debris so had to ease up on those parts.
The past few weeks i've went out on 10-15 mile rides doing some intervals and other times pushing a harder gear than needed to spin. However, with the winter here I'll be limited to getting out as much and was wondering what would be the best way to build strength in my legs to help get my average speed up.
I've read that riding in a group will increase my average?
I'm meeting up with a guy from one of the local clubs on Sunday so should be able to get out with them to see how that works out.
Oh and if funds allow it after Christmas I'm hoping to get a road bike which I was told should help get my avg up, no idea if it will or not?
lukesdad
Guest
Leg strength I took as building muscle ? Do you mean endurance rather building muscle, which would come as a side product anyway. Building muscle AKA gym and weights will add muscle but also weight on the legs. Is this what you want ? I think you may need to work on your aerobic fitness through the winter, and maybe leg speed (spinning classes may help). Once the spring comes and you can get out on the bike more, then you can work on your leg strength using hills higher gears etc. The fitness you ve built up through the winter will make this a lot easier.
Zoiders
New Member
- Location
- Ice Station Zebra
Ride fixed.
That is all.
That is all.
amaferanga
Veteran
- Location
- Bolton
It's fitness and muscular endurance you need, not strength. You're new to cycling so all you need to do is ride a lot. Strength will not be your limiting factor.
Mozzy
New Member
- Location
- Taunton Somerset
660lb squat. JEEZ that is big!
col
Legendary Member
I agree with the other posters with cycling up hills and bigger gears too. But doing squats will increase strength, and you will increase muscle mass too, which transfers nicely to cycling. But when it comes down to it, just do more of what you do now, your legs will get stronger, as long as your pushing hard. But dont forget to rest well too, or you will just nacker yourself and end up in an overtraining situation.
amaferanga
Veteran
- Location
- Bolton
