The Gym - what do you do?

To be honest, got bored. I got a bike and it's a much more interesting way to get exercise.

If I was going, I'd think that running/cross-trainer/cardio would be what I'd be looking for. Lose a bit of weight, improve the heart and breathing etc. Maybe a bit of core stuff to strengthen the middle. I don't think bulking up with weights will do cyclists too many favours on the bike.

Depending on what you want to get out of it, me personally I play rugby so bulk up but flexibility, streching and cardio are extremely important. If your trying to bulk for cycling squats and deadlifts are the best thing you can do but mix it with different types of squats like bulgarian split squats, pistol squats, half squats, barbell over the head, front and back squats and plenty more google a few more

Deadlifts just the basic deadlift is good but if you want gain on your legs theres no point not doing upperbody so maybe concentrate on legs but also do upperbody too

Cardio: Spinning is great! Circuits are good too great for everything arms, legs cardio etc, trx is good too

Core workouts are very important too such as leg raises different types of planks, sit ups, crunches and loads other have a look on the web for more

Flexibility and stretching is sooo important every time you foam roll and stretch, id even recommend getting a foam roller for home too they are great, try to be able to touch your toes and things like that!

Hope this helps!

Re stretching: Gave up stretching completely about 3 years ago. Was being treated for calf and shin injuries at the time and not stretching at all was part of the treatment. Had an interesting conversation with the physio at the time who theorised that a lot of people like me (middle-aged, recreational exercisers) do stretch, but only REALLY stretch and get disciplined about it when they already feel a muscle injury coming on, which may mean they are then putting extra strain on muscles that are already injured and therefore compounding the problem.

His advice not to stretch was never meant to be ongoing, it was appropriate to where my treatment regimen was at that moment, but so many other niggling problems I had stopped bothering me, I never started stretching again-the only exception being to gently stretch out a cramping muscle or muscle group-which thankfully happens me very rarely. I've had absolutely no muscle injury problems at all in those three years having had ongoing issues for the previous three years.

So my advice on stretching, for what it's worth, is the same as my advice re skydiving: make sure you're doing it properly-if you're not absolutely sure you're doing it properly than don't do it at all.

Rb

dont forget that lifting weights can be cardio too!

Yeah forgot about yoga thats great too or hot yoga easier to lose weight and can be gainful