Stronger and Bigger Legs

[v10isez]

So lately i have been biking a lot. Not a far distance but 3 days a week 30 miles. and This bike ride goes from 7,000ft elevation(campus) to 10,000(snow bowl ski slopes).... 8.3ish miles to get to the 6 miles of really intense uphill and then coming down is just heaven and then the bike ride back to campus.


i am just wondering...i mean my legs are going to get bigger and stronger from biking ya?

i mean everything in my exs physiology books says endurance training increases: aerobic respiration ability (vo2max), increased mitochondria and glycogen storage capacity and blood capillaries, increase o2 transport, increased red blood cells and cardiovascular.

but the resistance training says it increases the size with cellular enlargement from more myofilaments and myofibrils growing thicker.

biking is somewhat resistance training too ya? what do you all think.

or do you think you need to hit the gym up with your legs too? if so then i will prob be forced to bike less a week cause of my legs being soar. not that mine arent soar now but i can still bike more ya know.

cause biking monday, wednesday, friday...rest sat and sun. keeps my legs feeling worked out all the time and tight.


opinions

[DownHillPhil]

You won't get freakish body builder legs but your muscles will get much more toned and the size will increase too

I've noticed that road bikers have buff inner thigh muscles but not so much the outer quadruceps.

[LBmtb]

Biking is a little of both but definitely mostly endurance. Gym would be good to hit the muscles that aren't used as much in biking so that you have some balance in your legs.

[theclayster]

riding and doing leg workouts are a little different. they each work different muscles. i left legs anywhere from once to twice a week at the gym. usually doing heavy one day and lighter the next leg workout. also mixing in rides throughout the week and weekend when i have time

[autoduel]

One more reason to ride singlespeed!

[Evil Chocula]

Originally Posted by DownHillPhil

I've noticed that road bikers have buff inner thigh muscles but not so much the outer quadruceps.

Hmmm... what were you doing when u "noticed" the buff inner thighs?

[stinkyrider]

If you looking to get some thunder thighs, get in the gym and start doing a heavy regime of squats, deadlifts, power cleans, leg extensions.
Ground based lifts like squat and deadlift seem to work better for me than machines, plus the muslce mass you gain is more functional for athletics than just purely cosmetic.

I would go 4 sets of each with heavy weight with reps at 10 or less for each set. If you have a spotter, rep out until failure. If you are not familiar with power cleans don't go heavy without getting some coaching first, improper technique will set you up for injury. If you start hitting the gym like that, I also recommend a weight belt.

Keep in mind this won't do much for your biking endurance, although you might have more power on the sprints.

Best of luck to ya.

EDIT:
Oops, just read your Occupation as personal trainer so you probably know all this crap already.

[DownHillPhil]

Originally Posted by Evil Chocula

Hmmm... what were you doing when "noticed" the buff inner thighs?

Dudes in lycra are SO hot...

Say...anyone wanna go ride some XC then hit the showers with me?


EC there really is no comeback to that...good burn bro

[DBD]

The cycling will get you more muscle endurance and "power" as opposed to brute strength as you would get from squats.

As far as getting the muscle larger, genetics my friend, genetics.
If you were born with chicken legs you can get a little muscle size but very defined. If you were born with tree trunks then you will get larger legs but with a little less definition.

Granted you can do specific programs to gain either size, power, endurance, definition or any combination of those but your genetics will be the determining factor on which ones you gain more rapidly even in the gym.

[bighit8]

My legs a so skinny, I can lay eggs.

[Zippy]

I'm not sure what you're asking. Will your legs get bigger the more you cycle? Probably.

As big as if you only lifted weights? No

What if you lift and cycle? Your legs will likely gain a little mass and therefore size.

Should you add weights to your cycling training? That's complicated: weight training should be periodized just like the rest of your training if you wish to maximize the effectivenes. More in the off season and less during the season fading to none at all during your taper. If you're not racing, I'd skip the weights and just enjoy riding.

If you're serious about competing, I 'd suggest weights 2-3 times a week and more specificity in your training; I.E. workouts that target specific physiologic systems (aerobic endurance, muscular endurance, lactate threshold, VO2 max).

You may want to pick up Ned Overend's book: "Mountain Bike Like a Champion" or Joe Friel's book "The Cyclist's Training Bible" for help designing your training plan. Good luck!

Eric Palmer
USA Cycling Level 3 Coach

[92se-r]

implants. everyone is doing it

[v10isez]

i am not trying to be freakish bodybuilder huge. and i like to cycle for fun and i love the workout it gives me. i love the feel of using a road bike to get around town and not spend any gas money and on top of that get a great workout all day long keeping the metabolism up and running. i do more than just cycle. ie. slack line and rock climb as much as possible too so that works them out too.

i am not training to win races or anything like that but i have always been in top physical condition my whole life, been working out with weights and sports since 5th grade. endurance has always seemed to be my thing and that is partly why i like cycling. i can totally tell my legs getting bigger and denser from riding more so i guess it's all working.

since every week i look forward to the days i plan on riding i am thinking i will not add the weights in the gym and just ride more if i want more of a leg workout.

[LlammaPudge]

Legs of steele....oh yeah!!!

[mazda-monkey]

Originally Posted by LlammaPudge

Legs of steele....oh yeah!!!

AHHHHH!




AHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

[stinkyrider]

MY eyes!!! they buuurn!

[v10isez]

dude! perfect example...

ok i have always wondered with super obese people like that couldnt you just take a knife that is hot enough to cauterize the wound as you cut and chop that shizz. i mean they would still live and you wouldnt cut deep enough to get to the muscles. so technically they would be fine right?

[allison]

Originally Posted by DownHillPhil

You won't get freakish body builder legs but your muscles will get much more toned and the size will increase too

I've noticed that road bikers have buff inner thigh muscles but not so much the outer quadruceps.

d00d you clearly didn't see Tom Boonen climbing this past weekend

[bighit8]

Originally Posted by LlammaPudge

Legs of steele....oh yeah!!!

The only possible reason for that smile and legs, is the bacon fat and eggs in front of her!BTW that is the appetizer.