Which muscles in the legs are most usefull to train in gym for riding a bike?

[Sect93]

Hi there. I was wondering if there are any particular part of your legmuscles which is more used, and therefore more usefull to train?

I have found a chart on this website:

http://www.cyclingtipsonline.com/news/which-muscles-are-used-when-riding-a-bike/

Where i can see which parts are used where, and it seems to me, that the knee extensors and hip extensors are the most useful ones to train. But how do you look at it? Is it more general you should train, or are there some special muscles in your legs that is more worth training than others?

 

[2beeDammed]

Squats seem to cover most useful muscles.

 

[Zorotheslacker]

Depends on how you ride.

TT - more gluteus maximus
RR - quads
Sprints - bring a lot of upper body into it - lats

 

[Sect93]

Thanks

Seems like I should go with squats, doing RR 99% of the time.

 

[Michele]

Im not a trainer but Ive ever been told that you must train the whole muscles, not just concentrate on x or y, for example its important to do some exercises for the back as well.

 

[Zorotheslacker]

Im not a trainer but Ive ever been told that you must train the whole muscles, not just concentrate on x or y, for example its important to do some exercises for the back as well.

Squats do that. They are a compound movement that use lots of groups of muscles, as are cleans and snatches. The latter maybe too complete for a cyclist. As cycling - unlike field sports - limits the range of motion used and I "believe" for cycling those other ranges and muscles do not need to be trained as much.

My kid lifts 3 days for cycling. Its a hard call - and not mine to make - as to what to work on. But the race type has bearing on what should be done.

 

[kielbasa]

None. Gym will not help you gain sustainable power needed for road cycling. If your goal is to become a better cyclist then spend that time on cycling-specific work, e.g. on the bike. If you can squat down to tie your shoe laces, you have enough strength to be a professional cyclist. The trick is to do it for one hour without stopping at your most comfortable cycling cadence. Cycling is an endurance sport. For that reason many "weak" women are better cyclists than "strong" men.

If you want to improve your sprint, then by all means go to the gym, but be aware that your climbing will suffer due to the increase in muscle mass and time spent in the gym instead of riding, climbing, trainer, recovery, etc. Personally, for improving the sprint I would still recommend simply... sprinting.

 

[Zorotheslacker]

None. Gym will not help you gain sustainable power needed for road cycling. If your goal is to become a better cyclist then spend that time on cycling-specific work, e.g. on the bike. If you can squat down to tie your shoe laces, you have enough strength to be a professional cyclist. The trick is to do it for one hour without stopping at your most comfortable cycling cadence. Cycling is an endurance sport. For that reason many "weak" women are better cyclists than "strong" men.

If you want to improve your sprint, then by all means go to the gym, but be aware that your climbing will suffer due to the increase in muscle mass and time spent in the gym instead of riding, climbing, trainer, recovery, etc. Personally, for improving the sprint I would still recommend simply... sprinting.

Please keep spreading that message and make sure all the kids hear it too.
It will make the gym less crowded.

 

[kielbasa]

Please keep spreading that message and make sure all the kids hear it too.
It will make the gym less crowded.

It's crowded? Wow, that's a lot of Cat. 5's.

 

[kielbasa]

Please keep spreading that message and make sure all the kids hear it too.
It will make the gym less crowded.

It's crowded? Wow, that's a lot of Cat. 5's.

 

[Zorotheslacker]

It's crowded? Wow, that's a lot of Cat. 5's.

Think how much better he would have climbed if he just focused on the ****s and stayed off the weights.

And even clean Lemond suggests it:

◾In the off-season, in addition to weight and interval sessions that rebuild a base of strength and power
http://www.lemondfitness.com/training/gregs-training-tips

And many other well known Cat 5s.

 

[Michele]

Squats do that. They are a compound movement that use lots of groups of muscles, as are cleans and snatches. The latter maybe too complete for a cyclist. As cycling - unlike field sports - limits the range of motion used and I "believe" for cycling those other ranges and muscles do not need to be trained as much.

My kid lifts 3 days for cycling. Its a hard call - and not mine to make - as to what to work on. But the race type has bearing on what should be done.

Once I was talking with a friend of mine who does some gym every winter from many years and I told him that I couldnt understand why I had some pain on some minor muscles (donno the english name) compared to the ones that I use with cycling and why I should train them.
He said something smart by making me notice that yes you must train those muscles that you use mostly when cycling, but also the one around for give support.
So I "believe" the train should be focused but if possible give some strenght to the whole body.

About gym being important or not, I think it's important to take it as a physical activity for the off season, especially for those Countries where winter is very cold.
It's not gonna turn you into a champion, but it's a good option for have your head "fresh" when it's possible to train properly on the road.

 

[kielbasa]

Think how much better he would have climbed if he just focused on the ****s and stayed off the weights.

And even clean Lemond suggests it:

◾In the off-season, in addition to weight and interval sessions that rebuild a base of strength and power
http://www.lemondfitness.com/training/gregs-training-tips

And many other well known Cat 5s.

I don't know why you would believe anything Armstrong does. I think he filmed himself because he was selling something (FRS?) or perhaps just simple narcissism. Famous people generally don't film themselves exercising unless they're selling something though. But OK, buy away.

Lemond had lead pellets in his body when he won 2 Tours and he got fat in the off-season. Nothing can hurt when you have that kind of talent, even going to the gym. If you think you can handle it as well, go for it. It may relieve some boredom, but it won't make you a better cyclist. That statement stands.

Professional cyclists are under the care of coaches, doctors, and physio-therapists. For the mortals, going to the gym is going to create an imbalance in the cycling muscles, because you can never exercise them in the proportion needed for cycling, except while cycling (that's my answer to the OP). Sometime after you leave the gym and start putting in the miles, you'll start feeling discomfort around one or both of the knees. After riding for weeks through the pain or backing off from serious training during the racing season it will eventually subside, just in time for you to place well or even win the last race of the season when all other competitors are already spent. You will then spend the next few off-season weeks bragging about that race and how going to the gym made you really strong. Lather, rinse, repeat. Good luck.

Summary for the OP: NO muscles are useful to exercise in the gym for riding a bike (back and neck perhaps?)

 

[VeloFidelis]

Clearly, there is some bad information and opinion on this tread posing as fact. While it is consistent urban legend among the local Cat 2 heros that all the Pros do is ride for fitness, and never see the inside of a gym, nothing could be farther from the actual facts. There is not a competitive pro out there who does not put time in the gym in the off season under the guidance of a trainer, and with a specific program and goals. While this is not the type of workout that your average gym rat narcissist uses to tone up for the singles bar, it is a serious component of a pro's fitness regimen.

Unfortunately the vast majority of gym patrons have no clue what they are actually doing in the weight room, so it is extremely rare that you would find anyone knowledgable to consult with. Even personal trainers are generally unaware of how to help a serious cyclist prepare for the season. A cycling coach with experience is a better resource, and there are several books on weight training for cyclists that are well respected.

Interestingly the people who would benefit most from time in the gym are the mere mortals previously mentioned. Weight training teaches muscles to work harder and connective tissue to deal with greater stresses. Anything can be over done, and the gym that is far too common. But a sensible and well considered weight program to improve core strength and improve the balance of key muscle groups can only be an asset to your cycling fitness and enjoyment.

 

[Zorotheslacker]

Clearly, there is some bad information and opinion on this tread posing as fact.

Would you quote and label it please - my Engish or being dim.

 

[Archibald]

Would you quote and label it please - my Engish or being dim.

no real need. just read the rest of the post as it is very much spot on.

 

[Zorotheslacker]

no real need. just read the rest of the post as it is very much spot on.

The Engish again. Read (pronounced like colour RED) as in past tense or read (pronounced Reed) as in something to do?

 

[Bob Loblaw]

The Engish again. Read (pronounced like colour RED) as in past tense or read (pronounced Reed) as in something to do?

I believe he is encouraging you to become better informed, ie: Read (pronounced REED)

 

[Archibald]

I believe he is encouraging you to become better informed, ie: Read (pronounced REED)

Yep. Reeed.

just pointing out that the content of that whole post sums it all up quite well

 

[VeloFidelis]

Would you quote and label it please - my Engish or being dim.

Agreed əˈgrēd/ adjective
1. discussed or negotiated and then accepted by all parties.

 

[Boeing]

Do not move the thread. It is actually readable with out Frank and Ferige copy and paste replies.

 

[Alex Simmons/RST]

While it is consistent urban legend among the local Cat 2 heros that all the Pros do is ride for fitness, and never see the inside of a gym, nothing could be farther from the actual facts. There is not a competitive pro out there who does not put time in the gym in the off season under the guidance of a trainer, and with a specific program and goals.

I find such statements puporting to be factual to not be helpful to what a normal Cat racer should do. I know several competitive pros who don't / didn't (including an elite world champion) - given we have worked with them we have a pretty fair idea of what they have done.

There is also a lot of urban legend about the necessity for gym work. By and large, general gym training is fine and won't do much harm, but it isn't going to improve endurance cycling performance better than specific on bike training will, which is what most could use more of.

I definitely agree that many do the wrong stuff though.

I'd suggest the best approach is individualised and specific to the development and motivational needs of the rider, and for many, that suggests the gym isn't a particularly high priority, while for others it might be exactly what they need.

 

[Alex Simmons/RST]

I have found a chart on this website:

http://www.cyclingtipsonline.com/news/which-muscles-are-used-when-riding-a-bike/

FYI, that chart, while popularly spread about, is wrong.

Here's another's thoughts on the matter with suggestions on gym leg work, although I don't have any association with them:
http://www.pinkbike.com/news/Which-Muscles-are-Really-Used-During-the-Pedal-Stroke-2012.html

Pedalling in endurance cycling is a dynamic exercise, a dominantly low force activity where your aerobic capabilities are the major limiting physiological performance factor, so bear that in mind.

It's also better to perform high intensity work on the bike than in the gym, it's far more specific, if high intensity cycling is your development need. There are gym exercises that are better for track and sprint riders, various Olympic lifts, single incline leg presses, box jumps are some examples but be sure to get a very good instructor to ensure good form. But the primary training needs to be on the bike. The forces have to be developed at speed.

If you enjoy going to the gym, then go. Enjoyment of exercise is motivating, and that's important.

 

[Zorotheslacker]

I find such statements puporting to be factual to not be helpful to what a normal Cat racer should do. I know several competitive pros who don't / didn't (including an elite world champion) - given we have worked with them we have a pretty fair idea of what they have done.

There is also a lot of urban legend about the necessity for gym work. By and large, general gym training is fine and won't do much harm, but it isn't going to improve endurance cycling performance better than specific on bike training will, which is what most could use more of.
...

Resistance exercises (gym or on bike) are for strength. In longer/stage/pro races maybe that is less important. In amateur and Junior races strength really helps and much can be gained without bulk. Where we live there are many more Crits than road races :-( . These things are short and the strongest rider has an advantage. So while you say it doesn't harm - it can be very useful.

 

[kielbasa]

Don't forget to eat broccoli. It's an important part of an athlete's diet and many pros do it. There are many books praising its benefits.

As to which leg muscles to work in the gym to be a better (endurance) cyclist? Still none.

This old thread is how I came around years ago:
http://www.cyclingforums.com/t/126133/gyming-to-improve-power