Leg workouts???

[jcka]

Does anyone do any kind of leg work outs (weight training) in addition to cycling or are your rides your leg work outs? If so, who is doing what?

[KonaDawgDeluxe]

Apart from cycling I'll work my shins and calves by doing the 'ol tippy-toe' exercise... you know, the one where you're standing up while holding a chair's back rest for balance while you tippy-toe up. Then I'll do the opposite... heal down and toes up to work my calves. Basically just rocking back and forth. I do about 200 repetitions on each end while I watch TV every other day. They say the chicks love toned legs.

[markus onetime]

I climb stairs at work and carry heavy material. Not by choice, its my job. But it gets the legs burning like a qiuck sprint.

[mpmffitz]

Leg curls 3 sets of 70 percent of total max weight you can do, for 20 reps.
Leg presses 3 sets of 85 percent of total max weight for 8 reps.
Leg extensions 5 sets of 50 percent of total max weight 30 reps.
Leg press calf extensions 5 sets of 80 percent total weight, 15 reps.
The aforementioned is one superset do three of these and your legs will quiver, I used to be on the Marine Corps weight lifting team.

[DISCO]

Front squats, best ever for not only legs but lower back and core also.

[A-NON-A]

Originally Posted by DISCO

Front squats, best ever for not only legs but lower back and core also.

As long as you dont have knee issues. But they do wonders otherwise.


Myself ... Im a big fan of Deadlifts.

[downhiller91]

Originally Posted by mpmffitz

Leg curls 3 sets of 70 percent of total max weight you can do, for 20 reps.
Leg presses 3 sets of 85 percent of total max weight for 8 reps.
Leg extensions 5 sets of 50 percent of total max weight 30 reps.
Leg press calf extensions 5 sets of 80 percent total weight, 15 reps.
The aforementioned is one superset do three of these and your legs will quiver, I used to be on the Marine Corps weight lifting team.

so do you have one these list for chest and ab's

[ViLerocker]

Lunges go a long way. They kick your ass if you do them right and the motion transitions well to pedaling. Squats and leg-calf presses. Don't forget to get your rows, pulldowns, and shoulder presses in if you jump or downhill

[cattledog04]

Lunges, and Front Squats are awesome, but don't forget to work in the other planes of motion that aren't similar to pedaling, i.e. lateral lunges.

[Upsidedown1]

Leg presses and curls along with some other body area workouts, done twice a week. Also big gear climbs at a low cadence of around 50-60 rpm.

[cattledog04]

Problem with leg presses, you don't get full hip extension. Front squats, one-legged squats, lateral lunges all give you proper extension. Think of balancing the body.

[shap]

http://www.youtube.com/user/mtbstrengthcoach

I found this on youtube
many tips for extra exercise

[whybother]

Originally Posted by jcka

Does anyone do any kind of leg work outs (weight training) in addition to cycling or are your rides your leg work outs? If so, who is doing what?

what to do is highly dependent on what you need to improve, and what your goals are.

me: lots of fast twitch muscles, good sprint, genetically predispositioned to carry extra muscle mass.

i don't lift at all and as long as i want to compete at XC on my mountain bike i will avoid it.

i train a female athlete that does need high resistance training. she is pretty much the opposite of me physically.

[Iwannabinsocal]

As an active gym member for close to 20 years, I definately find I have a lot more fun and have better rides from working out. Not just legs though, riding hard takes conditioniong of all muscle groups. I hit the gym 4 days a week for the weights and some times cardio machines, but usually just have my bike with me for a ride after hitting the weights. You will also feel better after your ride and certainly not experience soreness and fatigue the following day after a long one.

[whybother]

Originally Posted by Iwannabinsocal

You will also feel better after your ride and certainly not experience soreness and fatigue the following day after a long one.

you found the magic pill??

if you don't feel fatigue after the ride, it wasn't hard enough!!

[Iwannabinsocal]

Originally Posted by whybother

you found the magic pill??

if you don't feel fatigue after the ride, it wasn't hard enough!!

If you are conditioned correctly, you will feel worked out, but not sore and stiffness, there is a difference

But I hear what you are saying

[SScheetz]

Originally Posted by whybother

you found the magic pill??

if you don't feel fatigue after the ride, it wasn't hard enough!!

I agree, and I would add that planned recovery is just as important. I think it was Lance who said something like “most don’t go hard enough on their hard days and easy enough on their easy days”. (something like that)

[RobbyRH10]

Here is my current leg workout:

-Seated Leg Press 4x8-12 ( I used to do squats instead, but I have back issues)
-Walking Dumbell Lunges 4x10
-Seated Leg Extensions 4x10-15
-Calf Raises 4x10-15
-Straight leg barbell hamstring lift

Originally Posted by cattledog04

Problem with leg presses, you don't get full hip extension. Front squats, one-legged squats, lateral lunges all give you proper extension. Think of balancing the body.

bingo!

Solid advice. I miss the days of both squats and hack squats.....dang hip surgery

[cattledog04]

Originally Posted by RobbyRH10

Here is my current leg workout:

-Seated Leg Press 4x8-12 ( I used to do squats instead, but I have back issues)
-Walking Dumbell Lunges 4x10
-Seated Leg Extensions 4x10-15
-Calf Raises 4x10-15
-Straight leg barbell hamstring lift



bingo!

Solid advice. I miss the days of both squats and hack squats.....dang hip surgery

I would take out the leg extensions, and I'm not sure what straight leg barbell hamstring lift is but think it might be what some call Romanian Deadlifts (RDL) or Straight legged Deadlifts which should actually be performed with bent knees....those are good if done correctly. If you can do walking lunges, then you could do probably do one legged squats and without evaluating you I would gamble and say front squats would be o.k., too. I would alternate RDL's and leg curls every other workout. Just my $.02

[bvader]

So I have noticed that after leg workouts my hamstrings can be very tight and it has affected my riding to the point of creating a slight swelling/sore point on the connective tissue slightly in front of sit bone on my right side only. I have read else where that this can be a side affect for cyclists that start weight lifting and the resulting "tight hamstrings". I am using a trainer and feel the workout are well constructed, safe and generally pain free...but tough. We do a variety of leg and core issues include, squats, lunges, presses curls etc...

This has pain/issue has occurred since I started my new workout routine, other than that I am definitely reaping benefits (legs, core, upper body) this seems to be my only negative is this issue, and the occasional dead legs after a particularly tough "legs" session.

The weight lifting has been the only real change to my routine.

So I have started stretching but I have a ways to go, I have never been real limber. I lowered my saddle a bit from where I like it and have been pain free for years, I also switched back to a Rocket V which I have ridden pain free for years. I also have had hip symmetry issues which I used sport massage to help with before, may need to go back to that.

I have also traded a few rides for trail runs to give it a rest.

I read about ischial tuberosity and bursitis but think it is more related to this where the hamstring connective tissue connects to the bone.

I think is is closer to this :
http://www.salientia.ca/eva/?p=103

Any advice, experience, stretches etc...