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A Leg Up: Hit the Weights for Better Performance Print E-mail
by Diet Detective Editorial Staff   
Thursday, 29 June 2006
Strength training can help make even the most casual cyclist's ride more efficient and enjoyable.

If cycling is your sport, it is essential that you train off the bicycle as well as on.
Building sport-specific strength The goal for all of these exercises is repetitions, not weight. Try to do 2 or 3 sets of 15 to 20 reps. Build the weight up slowly, starting with one that doesn't push you to your max. Over a three- to four-week period, continue adding more weight. During the non-riding season try this routine at least twice a week. During you riding season, you might cut down to once a week for maintenance, unless you find yourself having trouble cycling into the wind or uphill. If you are, weight training is one option for building additional strength for this endurance sport. Bond recommends a fitness routine that includes the following exercises.

Leg Press
This exercise, which concentrates on the glutes, quads and hamstrings, is done on the leg press machine at the gym.

Squat
For the slightly more advanced lifter, squats are done with a straight bar. If you don't have access to a gym, use your own body weight. Watch your form: Make sure your knees stay behind your toes, your spine is in a neutral position and you sit back as you lower into the squat.

Hamstring Curl
This can be done on a machine at the gym or at home by using your own body as resistance. At home, lie facedown and cross your legs at the ankle. Use the top leg to apply resistance as you bend the knee of the bottom leg.

Calf Raise
Again, you can use a machine for this exercise or do it at home by standing straight with you feet slightly apart and lifting your heels as far as you can. If you have dumbbells, you can hold them at your sides as you do these.

Dead Lift
Stand with your feet shoulder-width apart. Squat down at the knees, keeping your back straight, and pick up either a medicine ball or a straight bar. If you cannot squat down to the floor, you can elevate the weight on a bench or platform.

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Last Updated ( Thursday, 29 June 2006 )
 
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