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Weights/Strength specific programme

  • 12-06-2012 12:01pm
    #1
    Lambretta
    Registered Users, Registered Users 2 Posts: 158 ✭✭


    Hi all,

    The question I have for any cyclists here is: can you build up the leg muscles for cycling endurance through a cycling specific weights programme or do you rely on mileage on the bike?

    Suffering seriously painful fatigue in Vmo’s – inner thighs after 60 to 70km and already know my glutes are weak/not firing.

    Any thoughts greatly appreciated.

    Thanks a million.

    Cheers,
    Lambretta.


Comments

  • #2
    monkeyslayer
    Registered Users, Registered Users 2 Posts: 940 ✭✭✭monkeyslayer


    rowing and cross training are good for building up strength, endurance will come from hours on the bike but hard intervals in the gym would help somewhat.


  • #3
    macnab
    Registered Users, Registered Users 2 Posts: 1,505 ✭✭✭macnab


    Endurance is built up by reps not load, so hours on the bike in my limited experience is the best method. I am by no means an expert in fitness though.
    I personally get inner thigh twinges if I don't warm up properly, ie straight on the gas instead of at least 10 minutes of light work followed by another 20 ish minutes of moderate work depending on the legs. And obviously stretch before and after a cycle.


  • #4
    petethedrummer
    Registered Users, Registered Users 2 Posts: 7,604 ✭✭✭petethedrummer


    I don't think many pro-cyclists do weights (not since the heydays of EPO), apart from the track sprinters. You might think the likes of Mark Cavendish would but even he doesn't.

    Obree advocates cycling a massive gear up hills to force your cycling specific muscles to adapt.


  • #5
    Lumen
    Registered Users, Registered Users 2 Posts: 31,220 ✭✭✭✭Lumen


    petethedrummer wrote: »
    I don't think many pro-cyclists do weights (not since the heydays of EPO), apart from the track sprinters. You might think the likes of Mark Cavendish would but even he doesn't.

    Christian Vande Velde does weights throughout the year, according to the foreward he wrote for Cycling Anatomy.

    OTOH he is a pro cyclist making a product endorsement...


  • #6
    petethedrummer
    Registered Users, Registered Users 2 Posts: 7,604 ✭✭✭petethedrummer


    Yeah, I found some of the gym work he does.

    http://www.mensfitness.co.uk/exercise/sports/4294/1597/christian_vande_velde_cycling_workout.html

    None of the 3 exercises here involve weight machines or pumping iron, which I'm guessing is what the OP was referring to.

    Weights, recovery drinks and random component upgrades seem to be the most common magic pills people look to for improvement. Whereas more hills, more intervals and some stretching would sort most people's cycling problems out. Mine included.


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