Build Leg Strength On The Bike & Become A Faster Cyclist
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- เผยแพร่เมื่อ 18 มิ.ย. 2024
- Building leg strength benefits all cyclists, but you don’t need to go to the gym to get strong legs for cycling. Manon and Hank take you through a number of on-the-bike strength workouts you can incorporate into your rides, to help you ride uphill faster, get quicker on the flats and give you that extra kick to beat your friends in the sprint to the cafe!
0:00 Intro
0:23 Benefits of leg strength
1:12 Do you need to go to the gym?
2:08 Over-geared efforts
2:34 Short efforts
3:00 In & out of the saddle
3:34 Building workouts into your ride
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What are your favourite on-the-bike strength workouts? 🚴 Let us know in the comments below! 💬
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What are your favourite on-the-bike strength workouts? 🚴
If the squat is 200kg and the deadlift +250kg for an amateur.. that's ok.. 😁
Grinding at low cadence.
Trying to get home alive.
i do 20 second hill sprints towards the end of my rides and found those really helped me for those last second sprints in group rides
Grinding up a steep hill in the saddle while in the drops.
All cyclists, but especially older riders (like myself or youngsters like Dan) will benefit from weight training. The need to ward off, or just even reduce, muscle loss as you get older means the resistance you get from on the bike sessions just doesn't cut it. Its perhaps why Dan's now doing pull ups - doesn't want to loose muscle mass that makes lifting a pint glass possible...
Weight training and strength conditioning can be a great way to retain and grow muscle 🙌 Great to hear that you are keeping fit! Have you seen a big change since incorporating indoor exercise?
It depends on what type of rider you are. I recently found out that I am an ectomoph hardgainer - tall, lightweight body shape, struggling with building up muscles. I did legpress for 18 month with barely no additional muscles, and - the most important thing - I did not become faster uphill. So a few weeks ago I switched back to electrostimulated muscle training via Compex SP 4.0. Already after four sessions with the Power-program, I went faster uphill than in the 18 month before. I don't know what the difference is for the muscles, but - at least for me - it seems to work. While riding, I always ride uphill in harder gears with the cadence being around 50-60 rpm. On short, steep climbs I use the big chainring in combination with the 19/21 sprocket (I have 11-21 10 speed with 11speed shifting steps, so on the 21 the chain is not running to inclined. When I treid to go uphill with higher cadences, I felt losing power. Aditionally, I stopped juming in the saddle at high cadences when I started climbing with low cadences, and the top speed on descends is significantly higher when I ride uphill in high gears before.
@@gcn I got squat rack, bench, bar bell, weights and dumbbells' just in time before COVID made it prohibitively expensive after seeing videos on strength training by Dylan Johnson. (science for someone that's older like me - 59 - is very clear). Bonus used now redundant infant "jigsaw" play-mat as soft area for the weights! Have managed retain power and my FTP peak in the year now higher than 2019...
For cyclists over 50 going to the gym helps maintain bone density.
I alternate workouts. First, a two hour bike ride with heart rate of 120 bpm. On the second day, walking (7 km/h) is 40-45 kilometers. And finally, on the third day, I do Hill Repeats, a 10% uphill climb on gearing 50:15 for two kilometers making 10 -15 reruns. This is how I burn extra fat.
I find overgearing hard on my knees. Lunges in the basement only take a few minutes and are easier on the spine than squats. If you don't have any hand weights, put your backdoor on a chair. Works balance as well. 55+
Sounds like a saddle height problem
@@jason200912 Nope, just 57 years of wear and tear.
"Backdoor on a chair"????
I’d never considered how stronger legs would make you better in a sport that relies on leg strength
Leg strength matters very little- there are 60kg guys with toothpick legs with 350w+ ftp’s that would get buried by a 100kg barbell squat. Absolute strength only matters for sprints and other very high but very short efforts
@@29s16not really, science completely proven that leg strength translate directly into FTP. If you do gym for cycling you need to target strength. You won't be a body builder so indeed you're not going to push heavy weight while weighing 60kg.
Btw strength workout on bike doesn't provide any strength at all.
@@gauthierperrod4958 Complete and utter bullsh*t, FTP is a hour long aerobic test where your heart and lungs are the limiting factor, only time when absolute strength matters is during sprints, that’s why the best sprinter in the world has 70cm+ f*cking thighs while Bradley Wiggins(ftp record holder @440W) has the typical skin&bones look of a pro cyclist.
@@Bu-22 I meant that it won't give you "strength" or at least not as a primary target. I feel like it's not the right word.
@@29s16 how does tgst work doh ?how can u improve to put out more power in watts?
all this time i've just been building my leg strength without noticing it, no wonder my legs start getting more stiff and bulky. ima keep doing it
I'm new to cycling so to help me get bike fit, I've started sprinting flats and downhills and then pacing my climbs. I find that my endurance is improving and my average times for the routes I ride are coming down. Great video! Thanks for the motivation
Welcome to the sport! We would always suggest new rides just ride as much possible and enjoy building confidence on two wheels. Maybe this video will help 👉th-cam.com/video/JGhWkTRxSjk/w-d-xo.html
Being a beginner, virtually any riding/training helps improve your endurance and speed.
@@dysonlu that’s been the focus. Time on the bike.
@@thewillyfamily Good plan.
Do the 500 squats in 20 minutes challenge. Ass to the grass bodyweight squats, parallel isn't allowed. I had the DOMS for eight days after.
Most folks don't have the mobility to go ATG!
#kneesovertoesguy
5 miles a day in 2.5 chunks to and from work, 5 days a week through the Bronx has me in the best shape of my life - genuinely surprised at myself at the size of my legs and definition in my core. Cycling saved my goddamn life, guys.
And all you gotta do when in doubt, is pedal it out.
Edit - 27LB steel single speed, 48/18 for reference - hate gears, pick one you like and stick with it. Your legs will hate you, but eat enough protein and get enough rest and you’ll love the circumference gains on your quads. Tell your legs to shut up and pedal.
Awesome! Commuting by bike is a real game changer 🙌 It really can change your life - what tips would you give to someone that is trying to ride to work everyday?
dont get hit by a car or lorry@@gcn
and wear a helmet.
@@gcnwhere bright clothing, a taillight and helmet. Safety is everything. Some people hate bicyclelists and will get close enough to bump you if they think they can get away with it. I am getting front and rear cameras incase.
@albertotr1 Bronx native!!!
I broke my leg and am trying to rebuild the muscle, especially the quad, and I've finally fixed my bike up again so I'll be able to mix in some bike exercise along with the gym
Hill climbing makes you legs very strong,my new job and cycling to work on a gradual to steepish incline has made my legs much stronger.C'mon Manon,hit those hills.💯💪🏻✌🏻
I've no choice as I live in a very hilly area. Vast majority are short hills but some are pretty steep. I've no idea how Feather stays out of the saddle for so long. After 75 metres up a 8% I experience serious leg burn, I have to sit down and then it's a very slow grind to the top - that's if I make the top at all.
@@vihuelamig Seated climbing is better, you have more control and can deliver more power.💯💪🏻
Great to hear you're commuting to work! 🙌 Does that mean it's down hill all day?
@@gcn Going home is a blast.💯👌🏻🚴♀️
I ride a 4.5 mile each way commute daily. 10 traffic lights, 9 stop signs each way. I usually lose the traffic light lottery. That means lots of short sprints to get back up to speed. Oh, and the way in is mostly uphill with strategically placed stop lights right in the middle of one of the hills. I find I’m getting stronger doing the commute than I was this summer when I did longer daily rides while working from home.
From a personal viewpoint doing 2 days a week in the gym has improved my strength on the bike in much faster way than with just the bike alone. I used to think it was all about the k's on the bike but now I see how much quicker I see improvements in power and average speed by doing gym work.
Getting time in the gym can really boost your cycling fitness. Do you just work on legs on the gym? Core work can really help with your cycling position. 🙌
@@gcn whole body.
Personal trainer here that got into cycling beginning of 2023.
Gym leg strength training has a big carry over.
Single leg exercises better for joint health, curing/preventing knee pain and maintaining flexibility.
Exercises like squats, both full range and heavy partial ranges (if experienced) are helpful with sprint speed and hill strength. Definitely felt the carry over when I started and as I continue to cycle my progression is much faster than those that don’t do the gym work.
Really interesting to hear that you've moved to cycling from another sport! 🙌 Do you find a good balance between both gym work and cycling?
Yes I do between 2-4 cycles per week ranging from commutes (which I tend to go hard on with a heavy backpack), hill training and longer club runs.
I also play basketball 1-2x per week and do gym work 3x per week. So typically I double up days so I can get 1-2 rest days per week.
Riding fixed gear is a great way to get stronger legs. Also squats really help with overall power.
Fixed gear is great strength training! Especially is you live in a hilly area 👀
Andrew Feather is really a runner who happens to have a bike under him.
Did over-geared efforts yesterday without realizing that's what it was called lol. Feels good to put them watts down from time to time zipping up hills. I find my pedal stroke gets a lot smoother doing this too and my focus is more on turning the crank circularly to keep the power more consistent.
Hahahah have you been doing that workout for a while? It can be super fun when you get over that gear and sail up the hills 🦅
@@gcn I try to get one hard workout a week in as my legs and time allow. Relatively new to cycling as this is my first real season of riding. Absolutely in love with the sport though right out of the gate. I've put in around 2,500 miles since the start of summer. I train for cycling like I train for running so 80% is zone 2 long duration stuff but I make a point to do a shorter ride at much higher intensity once a week or so. Seems to be working out so far without making things too complicated.
I am fairly over weight. So my legs are definitely getting stronger, harder and bigger just from riding. I am also feeling it in my arms, shoulders and some forearm when I get on rough hardpack dirt roads. Mot sure I need to do squats or lunges yet. When I do, my legs will really become cannons. I do gear up a few times a week for my whole ride and always for some of my ride. Plus, I am riding a $ 650.00 Diamondback steel bicycle. It has held up well for over 10 years.
Sounds like that heavier bike might be making you super strong 🙌 Have you tried running wider tyres? That might help with taking off the road buzz! 😵💫
Pilates is another option for buding strength co-ordination and lots of different muscle groups
Riding a heavy steel _Eurobike_ will get you strong legs....I have one as a training bike - getting a new carbon beauty Friday to upgrade from my Scott Addict though 😃
I'm a retired Boilermaker #28 NJ. I use yoga for strength training as well as breathing training. I practice Baptiste , bikram and have recently started going to Astanga classes.
Yoga is great for cycilng! Awesome to hear that your've been getting so stuck in. What do you make of our Yoga session? 👉th-cam.com/video/vjS68HwVtOY/w-d-xo.html
@@gcn I'm not stuck in , I just haven't wanted to go riding lately. I use yoga to stay in shape, of course since I practice yoga I can make a lot of different shapes, LOL.
group rides.. either road or mtb.. No need for doing things like heavy squats.. lunges with weights at home or kettlebell farmers carry is a good one.
meanwhile me at my ex-job when i was commuting I always had front facing wind, every single day, with higher speeds when i was late
but at least it was ok in the weekends
Many years ago I did over geared efforts, and my stem came out of my frame. (It was the old fashioned type of stem, back when they weren't old fashioned.)
I was just suddenly holding my bars with the only thing attaching the bars to the bike being the cables.
This happened a few times and once I even snapped the end of the stem where the wedge goes.
However I was over gearing much more than Hank demonstrated, I was doing about 10-15 rpm, like a full on weigh training effort, which hurts.
The best feeling is when you already do everything in a GCN Video they suggest lol
I alternate between riding in the front big ring on my road bike 52t I hardly ever use the small ring unless the gradient is over 10%. Then I use a single speed bike to spin high and fast 48/17
I have a guy that lives by me that has electric bikes that go 50 mph. I ride with him. He pushes me. Ive rode with him 3x in the last 3 weeks. Ive noticed a big difference in my power after riding with him.
I live in North Yorkshire so a ride to get a pint of milk is a great work out.A bit like the Hovis advert from way back when.🚴🏼👍
A classic climb that one 🙌 Do you find it hard to find chilled rides in Yorkshire?
@@gcn Yep,its uphill when i leave my house,and uphill to get back to my house.All lovely rides but no flats,just uphills and awesome downhills🚴🏼🚴🏼👍🥵
@@slydawgg Yep, those Pennines. There's a few of those 'Hovis hills' in W.York's too. Nasty things, some of them cobbled too.
i got a new canyon in April. my legs super strong and much larger. jeans tight! but waist 30" still the same. in 6 months how much weight did i gain? i definitely did. thanks guys.
Blue.... Who doesn't love a blue job! Truth is that both tables have a space but unexpectedly the blue has a querky draw to it, a discussion piece as such. Either way, good luck and I hope to win your burn table 😊
oooh!! new bike Manon?!
I love adding small efforts to my normal rides.
It can be a super fun way of keeping those daily rides fresh 🙌
This is not about leg strength.
I am going to pull the trigger on a good bicycle in the next couple months.
Looking at the Top stone 3L or the Scott Addict 20 or 30. Probably 30 do to price.
I am 5'9" and 254 lb.s I put 253 miles on my bicycle in September. I will average that monthly. I mostly ride on rough black top country highways, some hardback eyeball jarring dirt roads and then neighborhood roads. I do plan to travel the USA and ride some trails. Starting early May of 2024. Any thoughts 💭 n which bicycle is a better ride for me . Does the Kingpin on the Cannondale make it " Springy when riding or mainly just take the edge off. Also I read the hat having an extra set of wheels ready can be an issue because of the rear wheel 6 mm dish out? I am excited to get an upgraded bicycle and do longer, better quality rides. I have not really lost any weight. I am certainly getting stronger though. Thank you 🙏 in advance everyone. I want my purchase to be no more than $4000.00 USD with tax. I will probably upgrade the seat as I am a prostate cancer survivor..., so far.y doctors said my riding did not cause the cancer. Still, I am Leary of putting pressure down there. Blessings to all.
I like Your helmets, what's the model, I can't find them on met site. Regards 🙂🚴
Actually besides over-geared or short efforts and in/out of the saddle, that training pattern affects me on VO2 max.. because my lungs are pumped into maximum capacity. Is it good, or should I find another approach?
Big gear up hills a la Obree
In Norway (where Im from)are a lot of Hills, even I do bike 2 or 3 times a week in the summer, I do still a leg day in the gym because i feel get stronger and biking gives me more stamina, But thats my personal opinion.😅
Buy an old fashioned yesteryear rim brake bike and adjust the cable to give resistance to fight against if you live somewhere flat lol...
Props to those pros for such results on no gym work, but they are leaving gains on the table.
Get an E-MTB and don't turn it on...pedalling 24kg on 2.6" tyres at 17psi with internal motor resistance will do the job (only on the flats/downhill and tailwind!)
i have one i do. Unclipp one foot and go with just one leg, then switch.
Is this a training tip you use a lot?
@@gcn not as much as i should. i cant provide evidenced based data on it. I just like the feeling of completely draining one leg and switching over to the other and doing that three to four times each leg.
I have a little knee issues but when i go one leg i generally don't feel strain over my knee. Maby i engage more glute activation and push downwards more. Just something i do, another fun thing to do on the bike
Any advice for osteoarthritis sufferers ?
for no known reason I like uphill cycling, 10% to 15% steep for 1h is what l do for after work workout. But I lack the... I dont know... I feel slow on flat ground.
SFR FTW!
3:43, hillarious! 😂
Manon really can sprint
Poor Zach. He’s working so hard to believe. He’s the kind of person it makes you feel bad to disillusion.
If you want to get strong legs?.. use steel bikes or heavier bikes during your training, ride hard tail mtb large frame diring your training… on weekend use your favorite lighter road bike… do this for successive 2 weeks long ride…eat food rich in carbs and protein, maintain drink liquid 7-8 bottles per day…most important of all, change your mindset having a well and dtermination that you can.. this will increase your stamina and endurance…
It would be great if everyone has access to multiple bikes but many riders only have the one. Often this is their light weight road bike ( if you're going to have one why not make it the most fun). Have you ever done any gym work? You make a great point about mental power of cycling! Did you catch our interview with Mark Beaumont? He's a master of controlling his mind on long rides 👉th-cam.com/video/JGhWkTRxSjk/w-d-xo.html
The same thing would be achieved by just going faster...assuming the conditions are safe
Not every part of the world have gym.. but you can have any bikes at lowest price anywhere..
This guy knows.
If don’t have multiple bikes wear a heavy backpack for commutes/certain training rides. The extra resistance is so beneficial to rides without the extra weight.
Mostly I include a series of repeat short climbs during workout twice a week :)
Short and sweet is a great idea, are you pushing yourself over the climbs? 🗻
I do! It makes the long ride so much fun@@gcn
Yep - I do this - I have a couple of circuits with a couple of short, sharp climbs - works well as a training ride for longer excursions………also prefer to remain seated - but that’s mainly due to insecurity being clipped in and stood up on the pedals……
What kind of bike is it that she’s riding?
My leg strength comes from climbing those rolling hills and sprinting on the way down and taking in lots of coffee and bananas. But having enough sleep keeps me focused.
Matching shoes ftw
James Lowsley and Manon Lloyd they are my favorite GCN Presenters I always indoor cycling james 40minutes+james 30minutes + 15 Manon Lloyd I always do that for one month Im 43cm down to 39cm Intense Bike Exercise with them 🥵🥵🥵
DO HEAVY SQUATS
No wonder they call him the tank 🚂 from the thumbnail he’s got a double calf on one 🦵🏻!!
You know what they say about big calfs ... bit personality 😳
3:49 that's not a parking spot, I reckon.
Just do some squats or lunges sometimes. Just takes like 10 minutes at home.
Bodyweight isn’t enough, not enough load to carry over much to cycling unless only cycling flat routes. It does strengthen the joints and can keep you injury free however!
Enough for me and probably most recreational cyclists.
My legs are bigger and have more definition after 2 years of road cycling then 10 years of bodybuilding
Cycling increases muscle size in a far more enjoyable way too haha!
I’m a personal trainer and I’ve far enjoyed the leg results due to cycling than just gym training.
@@MM-ev1fg totally agree!
I think talking about strength while doing 40-50rpm is a bit of misusage. How are you developping strength by doinf 20-25 movement by legs every minutes. Sure you're working differently but tbh it's not strength
I never needed the gym,find a gentle hill,ride your biggest gear and roll for 30 Min,you will see the difference within a couple ofdays
i ride about 1 500km this year at 53rpm and I went from having chicken legs to having actual muscles
trampoline
Yup, need more strong legs.
low cadence workouts on the trainer.
Lol, my knees would not like these ideas!
Strength training is silly if your fat , lose weight/fat . It’s power to weigh ratio that makes you faster . You can lose fat weight faster than you can build muscle.
Great point here.
Cycling is a terrible terrible method for building muscle in your legs. Use weights because cycling is an endurance sport. It's like trying to punch air fast so that one day you can lift 100 lb dumbells.
Nothing new here. What a waste of 5 mins.
It happens when you either have lived too much or have a boring life and watch much GCN 😅
Problem with bikes is you don't use half of the body, so you still need the gym or something else to compensate.
We can lack a bit of upper body strength... Nothing wrong with that though, it gives you a chance to try a different sport 🙌
Manon is so hot 🥵