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What other exercises do you do to supplement cycling?

Moderator: King Boonen

What other exercises do you do to supplement cycling?

09 Mar 2009 16:10

As the title reads... what else do you do to help with your cycling and overall fitness? I have two kids so it's hard to find the time to workout sometimes after i get home from work since the wife works at nights.

I really like Crossfit as it encompasses all facets of the body and teaches a stable base with lots of leg and core work. But again, I don't have time to go to the classes with kids in the mix.

So I've been doing lots of planks, squats, exercises I learned in crossfit and from their website, weight lifting, box jumps (using the stairs), pilate type stuff for the core, push ups, jumping rope, bike trainer when I can get the kids to sleep on time, etc...

What are some specific exercises that'll help to be stronger on the bike, specifically, stronger at climbing since we have lots of hills out here and that's probably my weakest facet of my riding right now. (well, that and not being able to get on the bike much during winter!)

Thanks in advance for any tips!
Gee333
 

what exercises do you do to supplement cycling

10 Mar 2009 00:24

Core, lots of core.
yoga style stretching, particularly hip and upper leg work.
Those are important for any rider. For those who strive for speed add such things as intense floor exercises and, even in some cases, weights.
Johnfforbes
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10 Mar 2009 01:07

I really need to start doing more stretching myself, I could beef up my core work as well.
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10 Mar 2009 01:59

In addition to core strength building in the gym 3 times or more a week, I tend to do a huge amount of just walking, at least 3 miles a day, sometimes more if time allows.
I've been wind trainer bound since Jan., and am inconsistant about getting out on the roads due to the wet and cold weather (some snow today!). I like to ride my fixie this time of year.
On the wind trainer I have a bike with PowerCranks set up, and this combo is an absolute killer, but the strength builds quickly, and I feel that for me this is an effective training method. I do no more than an hour, as any more would likely kill me.
As Spring approaches, the walking becomes a slow run, the PowerCranks go to the street, or the Mt. bike gets used on the local trails. I also have built up a single speed with 700c cyclocross tires that I tend to ride almost everywhere. It's got disc brakes and fenders, so it's great for rainy spring rides.
User avatar nobrakes
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10 Mar 2009 03:27

Cycling is my main form of training. Everything else is secondary.

I do yoga all year round at least 3-4 times a week for 30 minutes. When done right, yoga takes care of both stretching and core work. I also go for walks to keep the circulation going in the legs after rides. I find walking the dog is some of the best recovery.

During the late fall and winter, I use a C2 rowing machine to keep the muscles and heart/lungs working hard without burning out on the rollers or trainer. C2 has some cool challenges during that time of year to keep the rowing motivation going. And rowing strengthens the core as well as just about anything, so when you get back on the bike full time in late winter/early spring you're back is well able to support the efforts.

I'll also do some strenght training during the winter. Mostly kettlebells.
User avatar Alfred E. Neuman
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10 Mar 2009 09:23

I do a bit of running and a lot of swimming to supplement and use alongside my cycling. I find swimming particularly good.
User avatar schism
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10 Mar 2009 10:06

I certainly agree with all thats been listed so far especially the core work. I like to do heavy leg sets early in the week and taper towards the weekend to give time to recover for a couple of long hilly rides on the weekend. Deep squats, leg extensions, leg curls, leg press and calf raises. I like to use the concept 2 ergo to keep my cardio training ticking over during my work day (We have a gymnasium on the 3rd floor at work). I usually train for an hour at lunch then have a protein shake before going back to work.
Clayton
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10 Mar 2009 10:52

stretching, swimming, jogging, walking, nordic walking, joga.

i do stretch a lot, especially when i have time to go to gym.
i swim 3-4 times a week. its really great. it makes your muscles relaxed.
i try do jog in weekend as far as it is possible. also i walk in mountains a lot when i have time. try nordic walking its great for impatient people.

joga is good in the evenings to relax and focus.
livestrong girl.
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Pilates

10 Mar 2009 10:52

Try giving pilates a try. It does wonders for your core strength. A typical class has a good amount of stretching in it as well. Like any of these class based exercises, it's only as good as the instructor running it.

Plyometrics is also good. Here's a good post on it

Image
cyclingtips
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10 Mar 2009 11:08

What is Norrdic walking.
User avatar schism
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10 Mar 2009 13:32

cyclingtips wrote:Plyometrics is also good.[/URL]


Can anybody reference a peer-reviewed article published in a reputable journal that outlines the benefits of plyometric training techniques in cycling?
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10 Mar 2009 15:11

In the home, use a Concept II rowing machine. On the water, paddle a kayak in the ocean.
Steven
(GMT -8)
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10 Mar 2009 16:03

Crossfit, I usually do a variation of the WOD at work since we're pretty well equipped for Crossfit. I swim and run as well, usually doing 2 of each every week. I think a little more core and some yoga is in order(I'm NOT flexible).

-Cody
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10 Mar 2009 16:09

cody251 wrote:Crossfit, I usually do a variation of the WOD at work since we're pretty well equipped for Crossfit. I swim and run as well, usually doing 2 of each every week. I think a little more core and some yoga is in order(I'm NOT flexible).

-Cody

I got into Crossfit a while ago, even going to a certification to learn more about it. Where I have trouble is doing a WOD AND cycling. The WOD takes so much out of me that I can't improve at cycling at the same time.

I think it could be great for off season strength and conditioning, but I'm not so sure about during the season.

There's a website called CrossFit Endurance that's geared for endurance athletes, but it's a CRAZY hard scedule of CF WODs and endurance intervals. I'd burn out in a week on that schedule.
User avatar Alfred E. Neuman
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10 Mar 2009 16:17

Alfred E. Neuman wrote:
There's a website called CrossFit Endurance that's geared for endurance athletes, but it's a CRAZY hard scedule of CF WODs and endurance intervals. I'd burn out in a week on that schedule.


Yes, I agree. I have to greatly modify the WOD sometimes! Same with Crossfit endurance, but I will hit them up if the weather is terrible and I'm only riding the trainer for the week.

-Cody
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10 Mar 2009 16:22

cody251 wrote:Yes, I agree. I have to greatly modify the WOD sometimes! Same with Crossfit endurance, but I will hit them up if the weather is terrible and I'm only riding the trainer for the week.

-Cody

I do the same thing. They have some really good interval workout ideas on the site.

And living in the Pacific Northwet, there's a lot of weeks I spend serious time on the trainer and rollers.
User avatar Alfred E. Neuman
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10 Mar 2009 19:58

I'm a crossfit newbie... what is WOD?

Thanks!
Gee333
 

10 Mar 2009 20:02

Gee333 wrote:I'm a crossfit newbie... what is WOD?

Thanks!


WOD is Workout Of the Day. Every day CrossFit.com posts a workout to do.
User avatar Alfred E. Neuman
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10 Mar 2009 20:03

Gee333 wrote:I'm a crossfit newbie... what is WOD?

Thanks!


Workout of the day, found on the Crossfit homepage.

http://www.crossfit.com click "start here" on the left to get started learning, understanding and how to scale the WOD and Crossfit in general.
User avatar cody251
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10 Mar 2009 20:04

Alfred E. Neuman wrote:WOD is Workout Of the Day. Every day CrossFit.com posts a workout to do.


Doh! Beat me! Where in the PNW are you?
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