Strength building/muscle fibre recruitment

Page may contain affiliate links. Please see terms for details.

edindave

Über Member
Location
Auld Reeker
I've been doing spinning classes once a week for about 7 weeks now. I do think it's benefiting my overall fitness and I think my cycling too - perhaps more so because I'm relatively new to 'proper' ;) cycling - since May this year.

Would it help me build strength if I did a set of Intervals on a stair climber machine before a spinning class?
I'm wondering about this in terms of muscle building/fibre recruitment process... but I really don't have a clue about this stuff so may just have got the wrong idea somewhere along the line!

Any guidance appreciated!
 

montage

God Almighty
Location
Bethlehem
Yes as the power output needed for those evil devices is high.
Are there weights you can squat with?
 
OP
OP
edindave

edindave

Über Member
Location
Auld Reeker
Yes as the power output needed for those evil devices is high.
Are there weights you can squat with?


Thanks for replying montage.



The gym has all sorts of weightlifting machines, free weights, rowers, x-trainers, bikes - the whole shebang.
I'm looking forward to taking full advantage of it over the winter. The exercise bikes have loads of settings - hill programmes, intervals - you name it.

Do mention squats as an alternative or as well as the stairclimber? What about using the stairclimber with a backpack/weightbelt?
 

Fran143

Über Member
Location
Ayrshire
Thanks for replying montage.



The gym has all sorts of weightlifting machines, free weights, rowers, x-trainers, bikes - the whole shebang.
I'm looking forward to taking full advantage of it over the winter. The exercise bikes have loads of settings - hill programmes, intervals - you name it.

Do mention squats as an alternative or as well as the stairclimber? What about using the stairclimber with a backpack/weightbelt?

Yep, someone else on here recommended doing stairmaster with weights on to build cycle fitness....it works!
 

juanpelota

New Member
Location
New Eltham
I've been doing spinning classes once a week for about 7 weeks now. I do think it's benefiting my overall fitness and I think my cycling too - perhaps more so because I'm relatively new to 'proper' ;) cycling - since May this year.

Would it help me build strength if I did a set of Intervals on a stair climber machine before a spinning class?
I'm wondering about this in terms of muscle building/fibre recruitment process... but I really don't have a clue about this stuff so may just have got the wrong idea somewhere along the line!

Any guidance appreciated!

My regime for the winter is to go with the squats using a barbell, tried and tested.

Ebay is a rich source for cheap second hand equipment such as these. I paid £8 for my barbell with more than enough weights for my skinny legs:tongue:
 

plank

New Member
I've been doing spinning classes once a week for about 7 weeks now. I do think it's benefiting my overall fitness and I think my cycling too - perhaps more so because I'm relatively new to 'proper' ;) cycling - since May this year.

Would it help me build strength if I did a set of Intervals on a stair climber machine before a spinning class?
I'm wondering about this in terms of muscle building/fibre recruitment process... but I really don't have a clue about this stuff so may just have got the wrong idea somewhere along the line!

Any guidance appreciated!

I bet it would help more if you did spinning classes more than once a week and did big squats and dead lifts on the days you didn't spin.
 

jarushby

Active Member
Alternatively, you could get on your bike, find some big hills and climb.

The best exercise (IMHO) for improving ones cycling is to cycle.
 

ventoux50

Active Member
The accepted 'best' method of training for a specific sport is to perform that sport - as far as muscle fibre recruitment is concerned, for cycling, the recruitment patterns are very specific, Muscle fibres have a 'memory' and as with any memory process, the more often the neural pathways are stimulated in the same way - the more efficient becomes the muscle recruitment.

To test this out, after a few months of decent cycling outings, try running hard - unless you've been a competitive/regular runner you'll end up with quite sore muscles afterwards (delayed onset muscle soreness) and feel like a carthorse while you're running !

As for cycling, the biomechanics of pedalling require the cyclical recruitment of Quads, Hamstrings, lower leg muscles, lower back muscles, abdominal muscles in a particular sequence to produce effective (i.e. power efficient) pedalling style.

Stair climbers per se are very useful for developing endurance in the group of muscles which allows you to perform that activity, likewise performing squats is excellent for producing explosive power over a very short time frame - not exactly replicated when riding a bike, although the benefits are useful in a racing situation.

If you are a 'relative' newcomer to cycling, then I suggest that the best approach is to ride the bike as often as you can, over different terrains (hilly/flat) for different distances and at different speeds:

Terrain - flat (ish) rides over long periods (3 H +) at a reasonable speed, but high cadence for aerobic conditioning and endurance.
Hills - varied between long steady seated climbs to improve muscle strength and endurance, and short sharp hills to develop explosive power.
Different speeds - related to terrain fast leg cadence to improve muscle fibre recruitment and muscle memory, slower cadence when pushing higher loads to develop leg strength.

At this time of year, ideally join a local club ride - most club rides are now adopting a 'wind down' to winter training rides which mostly comprise of long steady distance to build endurance for the arrival of next years racing calendar !

Good luck with the training, but don't get bogged down with specifics - ride the bike more and enjoy it - this time next year you should be a different rider - keep a training log !
 

Crankarm

Guru
Location
Nr Cambridge
Alternatively, you could get on your bike, find some big hills and climb.

The best exercise (IMHO) for improving ones cycling is to cycle.

+1.
 
Personally I found that a weekly regime of something doesn't do the job - it has to be daily albeit at a lower intensity.

I'd get yourself a turbo trainer if poss especially with the winter coming.
 

Bill Gates

Guest
Location
West Sussex
When you say before, do you mean just before? I wouldn't recommend that because you want to be giving your all in the spinning class.

Good point.

I've never done a spinning class but I have trained to peak fitness and this invloves sprint interval training and LT (Lactate Threshold) training. I wouldn't undertake any of those sessions with any strength training before or after. And you ought to be spreading your training a minimum of 4 days a week if you want to see improvement.
 
OP
OP
edindave

edindave

Über Member
Location
Auld Reeker
Oh dear too late!!!
icon_redface.gif


I did a 15 min interval session on the Stair Climbing immediately before the spinning class on Weds... and then gave it my all - well what was left!!!
surrender.gif
I was feeling it the next two days.

Then yesterday I did a session on an exercise bike (Lifecycle) in the gym on the Hill Interval programme..60 mins, 34km distance, 3088m climbed.


Tomorrow I've got a good run planned appx 52 miles with some good hills thrown in 17% and 14%
http://www.bikely.com/maps/bike-path/Edinburgh-Newhaven-to-Eyemouth

Thanks for the training advice folks
smile.gif


I'm going to try to cycle as much as possible before winter, and increase the number of spinning classes as the weather/daylight starts to impact getting outside. I'll also try to fit some strength building classes in between as and when I can.
 

jimboalee

New Member
Location
Solihull

The lovely things about doing hill sessions on an exercise bike in the gym are...

It is repeatable. Using a HRM or RPE, you can gauge your fortnightly progress.
It is in a stabilised temperature.
It is in a 'no wind' atmosphere.
You can make notes on your voice recorder as you go.
It is a short walk to the coffee servery.
There are staff present who are trained in Cardiac Arrest.
 
Top Bottom