What non-biking exercises can I do to build muscles to help me cycle uphill?
arcticnyx asked:
I just returned to mountain biking after a long hiatus and went on a moderate to difficult trail. I was surprised that I did pretty well, but there were a few times I had to get off the bike to walk it uphill - which is hugely embarassing and ***** the confidence right out of me.
In addition to continuing to ride, are there any exercises I can throw in while at home or the office to give strength to the muscles I need to get me up a hill on two wheels?
Thanks!
I just returned to mountain biking after a long hiatus and went on a moderate to difficult trail. I was surprised that I did pretty well, but there were a few times I had to get off the bike to walk it uphill - which is hugely embarassing and ***** the confidence right out of me.
In addition to continuing to ride, are there any exercises I can throw in while at home or the office to give strength to the muscles I need to get me up a hill on two wheels?
Thanks!
June 13th, 2009 at 4:58 pm
just jog up hill
June 16th, 2009 at 4:03 am
Deep lunges, deep squats, plies, weight work (presses, leg curls), stair stepper, inclined tread mill. All of these will help to build your thigh, glute, calf & hamstring muscles.
June 17th, 2009 at 5:31 am
Do walking lunges. Take the stairs instead of an elevator or escalator. If you take public transportation, get off a few stops earlier than usual, and walk.
June 20th, 2009 at 12:37 pm
Stair climbing and other bulk building exercises are not a good answer. True, you’ll get bigger and you will be stronger…at climbing stairs. Bulk does NOT help you climb on a bicycle.
Look at all the best climbers. They’re all skinny as rails and small. Being light is the best way to be a good climber (since you can’t get smaller). Lance didn’t become the best until he dropped a lot of weight (don’t recommend his motivation).
If you want to climb (after losing weight) learn how to sprint, because that’s what attacking a climb means. Do interval training. Learn to spin and never mash (accelerates lactose production=pain!).
BTW. NEVER get off the bike on a hill! Stay on no matter how slowly you go. If you need to, zig zag back and forth across the whole width of the road to lessen the steepness. Staying on is the best exercise you can do. And it’s the one you have to do to get any better!
June 21st, 2009 at 9:29 pm
front squats, barbell lunges, and leg raises
June 22nd, 2009 at 10:07 pm
Jog on beach sand
June 24th, 2009 at 10:27 pm
Bulk is not the answer but being able to use your own body weight is. Assuming that you don’t have a gym around one still can use his or her own body as a weight factor. To start with just stand up and slowly lower oneself down until the thighs are parallel to the ground. Come up slowly. Do that ten to fifteen times. When that gets too easy try it with one leg. Remember the muscles will get stronger the slower it is done not the faster.