Leg Work
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Leg Work
Postby sikracer75 » Fri Aug 06, 2010 7:05 pm
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Re: Leg Work
Postby Dr_Mutley » Fri Aug 06, 2010 9:41 pm
- matth
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Re: Leg Work
Postby matth » Fri Aug 06, 2010 10:32 pm
hehe...Dr_Mutley wrote:beside the benefits of eyecandy, its actually helped my leg strength a bit...
Weather permitting I have found interval training and hill work has really improved my leg strength.
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Re: Leg Work
Postby Dr_Mutley » Sun Aug 08, 2010 3:35 pm
yup damn weather...matth wrote:hehe...Dr_Mutley wrote:beside the benefits of eyecandy, its actually helped my leg strength a bit...
Weather permitting I have found interval training and hill work has really improved my leg strength.
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Re: Leg Work
Postby rpmspinman » Wed Aug 18, 2010 11:40 am
Shav
My Bikes:
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2012 Focus Cayo 2.0 (road)
2015 Cervelo S5 VWD
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Re: Leg Work
Postby sikracer75 » Wed Aug 18, 2010 6:16 pm
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Re: Leg Work
Postby betterthanwalking » Wed Aug 18, 2010 8:58 pm
Gavin
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Re: Leg Work
Postby rpmspinman » Thu Aug 19, 2010 1:52 pm
Shav
My Bikes:
2011 Kona Dew Plus (commuter)
2012 Focus Cayo 2.0 (road)
2015 Cervelo S5 VWD
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Re: Leg Work
Postby trailgumby » Thu Aug 19, 2010 2:17 pm
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.
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Re: Leg Work
Postby rpmspinman » Thu Aug 19, 2010 3:37 pm
Depending on where you live there is one at Glenelg and one at Noarlunga.sikracer75 wrote:where is genesis?
Shav
My Bikes:
2011 Kona Dew Plus (commuter)
2012 Focus Cayo 2.0 (road)
2015 Cervelo S5 VWD
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Re: Leg Work
Postby emu legs » Fri Aug 20, 2010 2:05 pm
+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..
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Re: Leg Work
Postby rpmspinman » Fri Aug 20, 2010 3:02 pm
Shav
My Bikes:
2011 Kona Dew Plus (commuter)
2012 Focus Cayo 2.0 (road)
2015 Cervelo S5 VWD
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Re: Leg Work
Postby sikracer75 » Fri Aug 20, 2010 6:34 pm
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