Leg Work

[sikracer75]

Just wondering if there are any suggestions for good leg strengthening exercises/workouts? On and Off the bike. Just getting into the sport and really enjoying every secind of it but i feel im lacking in the leg strength department. I know it will probably come over time but i want to try speed up the process...

[Dr_Mutley]

if your into it, go to the gym and do some RPM classes.... good fun and good conditioner for a new rider.... ive just started doing a few becaus eof the inclement weather, and beside the benefits of eyecandy, its actually helped my leg strength a bit...

[matth]

beside the benefits of eyecandy, its actually helped my leg strength a bit...

hehe...

Weather permitting I have found interval training and hill work has really improved my leg strength.

[Dr_Mutley]

beside the benefits of eyecandy, its actually helped my leg strength a bit...

hehe...

Weather permitting I have found interval training and hill work has really improved my leg strength.

yup damn weather...

[rpmspinman]

Another vote here for RPM/Spin classes. Makes it well worth doing if the weather is inclement like it has been for the past few days.

[sikracer75]

Are the classes reasonably cheap? I guess it would vary between gyms. Ill have to look into it a little more. Plus i need to join a bunch. Get some real k's into the legs. I plan on riding the tour challenge and ride like crazy but at this point in time i cant see it happening lol

[betterthanwalking]

Riding up hills with a low cadence really helps and is free.

Gavin

[rpmspinman]

Im with Genesis gym and am paying $15 a week for a full membership. Plenty of rpm classes going on during the week too. But yes, like Gavin said, use your bike for free if your looking to save a penny.

[sikracer75]

where is genesis?

[trailgumby]

Another vote for spin classes. If you are already a member at a gym, the incremental cost is zero.

I wouldn't join a gym just to start doing them, though. I would invest in a fluid trainer and a set of Spinervals DVDs instead. However, a gym gives you other cross-training exercises which are useful not just for cycling but general wellbeing.

I do weights for my legs and core once a week on Mondays. Set the weights so that you can do sets of 20 by three times. Once you get to 30 in each set, you can then up the weights. I do:
* Seated Leg press
* lower leg extension
* calf press,
* hamstring curl,
* pelvic abduction (squeeze in)
* pelvic adduction (squeeze out)

For core I do:
* Back extension,
* ab crunches and
* core twists.

Where the machine permits (the first four above) I do each side separately and swap between each side without break. This stops me favouring my weaker left side inadvertently, whcih I am prone to do. Otherwise it's 30 seconds between sets.

Upper body is covered by my shoulder rehab program, which I do 2-3 times per week. And then there's 20 minutes swimming that I'm supposed to do for my shoulder 3 times a week, but have been neglecting.

[rpmspinman]

where is genesis?

Depending on where you live there is one at Glenelg and one at Noarlunga.

[emu legs]

Hi
+2 for RPM/Spin classes here,..I have cut back my from running 3 nights a week to 2 and have added 2-3 Spin/RPM classes at a great family owned gym called Enjoy located up the top of Magill Rd next to the Tower Hotel .The Instructors are truly Evil and will work you very very hard ...On completion of 1 RPM class you walk out feeling like you have ridden at your limit on a typical 2-3 hr Bike ride.....Do it you will be a better sprinter/rider for it !!


Ps:Full membership with unlimited RPM/Body Balance and Pump is $600.00 with none of the usual/typical contracts and dirty tactics employed by Fitness First etc..

[rpmspinman]

Very interesting emu. Thats just up the road from work. Not that I have anything against Genesis, they are great, but something closer to work has its benefits.

[sikracer75]

Yea i know the gym. I live in the area and get pamphlets( first useful junk mail i have come across) often. Still yet to look into it though. Also where would i find spinervals dvd's around adelaide??