muscle strengthening

[mtnsnowsnake]

Hi again.

Since I've started cycling, I've noticed that my legs/thighs/butt are toning and firming, however, my abdominal region seems like its pooching out more. I notice my stomach muscles seem to feel like they're getting a workout too but why do I look like I'm gaining weight all in my stomach area? Have any of you experienced this problem? If so, what have you done to resolve this?

mtnsnowsnake

[Kpicha]

Ha, funny! Same thing is happening to me-I'm glad I'm not the only one! I've been trying to do more situps and they're helping....just a little. I'd be interested in hearing (reading) anyone's tips, too. Other than the situps, whenever I play soccer or basketball, that's when i notice the greatest improvement. Must be the running :)

Cheers,
Kristina

[bikerchic]

that you should also do some work on your abs to complete the picture. You are doing a good job on your legs/thighs/butt which is just natural for cycling.

Doing additional ab work will not only strengthen your stomach muscles but will also strengthen the muscles in your back which help with overall posture on and off the bike. Having a good posture on the bike helps fatigue especially back and neck fatigue.

It's good to develope upper body strength which can make cycling easier by increasing power for pulling on the handlebar when accelerating out of the saddle, sprinting and pedaling uphill.

The winter months are great for getting in the gym and working on strength training.

Hope this helps........I just joined a gym today, ugh!

Kate

[vinnysmom]

I have noticed the same thing and have started using one those huge balls in my morning workout.
It is dark here when I go to work and when I come home these days, so for the time being I am hitting the gym in the dark wee hours of the morningtime.
After some time spent on the treadmill and one of the precor machines I follow up with stretches using one of the big balls.
I also sort of sit on the ball and walk backwards on it so I am literally lying on my back on it to do crunches and to stretch out my back.
Sure feels good too to use one of these to stretch out your back after a long bike ride!
I highly recommend the big ball stretch out for those abs.;)

[mtnsnowsnake]

Thanks all. Yes, we have one of thoseexercise balls (you know the one that collects dust) hahaha but I will definitely incorporate that more in my exercising. I don't want to look like I'm pregnant when I'm not just because muscle is building up underneath some fat.

We partake in activities to flatten our stomaches not to protrude them. hahah

Lynn

[vinnysmom]

One of the real reasons I love to cycle so much - especially the long distance cycling - is that you can eat and eat and eat too!!!

I'm not talking about those uber nasty gel packs either!!

The last 80 mile ride I did, the big end of the season Octagina event had a wonderful sag stop.
You could order an omelet 'specially cooked to order with all the veggies and stuff you wanted in it!
They also had an assortment of hot breads and rolls and handed you a fluted glass filled with a champagne mimosa as you waited in line at the port a potty.

Fun ride - course you can't overeat and then ride on, but it was wonderful to do the first 24 miles and then have the hot omelets and ride on for another 20 plus miles.

Lunch that day was homemade minestrone soup and sandwiches you built yourself with all the fixins at the 60 mile sag stop!!

That's the way to cycle on a cool fall day in Kansas!

[snapdragen]

I started doing Pilates about 5 years ago, and noticed a major improvement in my abs and back. It's much more enjoyable than crunches.

[missliz]

I've been really working on core strength like crazy lately, and am getting the gut worse too. It looks like all that body fat is getting pushed out by the muscle underneath. This is not unusual- add muscle before you burn off the fat is how it happens. Be patient, and don't freak if the numbers on the scale rise before they start to fall, muscle weighs more than fat.
And spot reducing is a myth. Do that ab work because you need it to ride, but losing the gut is part of a whole body thing. Be Patient.

Lizzy (very pudgy at present)

[Dogmama]

Several years ago, I was under the misconception that because I rode a lot, I could eat a lot. When I noticed no reduction of body fat (in fact, added a bit), I did the math. One hour of riding minus one dessert = still more calories. Even Lance has to watch what he eats - and he rides 3-7hours/day!

Intra-abdominal fat can give you a belly. You don't see it, it doesn't jiggle, but it's there. It's the most deadly kind of fat because it converts to artery clogging fats more easily. As we get older, we tend to move our fat storage up there from our hips & thighs.

[vinnysmom]

Oh great, (said sarcastically!) now you're telling me that my fat has moved from my hips and thighs to my insides (due to my age!)

We just can't win.

I'll keep cycling and other stuff this wintertime but also keep an eagle eye on my calorie intake.

I have learned the key to cycling is to eat smaller quantities of really good stuff. Our bodies are wonderful machines and to look at food almost as "fuel"

If you put junk in you will get junk results.

I'm a vegetarian and pretty much live on fresh fruits and veggies and keep an eagle eye on protein consumption.

I consider a peanut butter and jelly wedge at a sag stop a splurge and not a daily snack.

I also read everything I can get my hands on about nutrition - an interest and a hobby.

Keep on biking ladies!!

[mtnsnowsnake]

Hi there,

Thanks all for you personal insights as to what seems to be working for you. Fortunately just because I ride, I know I can't eat more. hahah We just picked up a weight bench (with all sorts of positions and exercises to do on it) in a garage sale for our son but I think this mom will be using it too. My weight is slowing going down but belly is protruding further. I asked my doctor about it and he said that I am probably develping the muscle underneath and just haven't gotten rid of the fat on the outer layer yet so that is what is more obvious. I know I need to be patient and concentrate on upper body strenghtening as well. Wish me luck, especially since the holidays are coming up. hahaha

mtnsnowsnake

[vinnysmom]

So, I think the real question is why do we ride?
Makes me pause for a thought this morning.
I ride cause it's fun, it's good for me, (helped me dump about 25 pounds!) meet really cool people, and for a personal challenge.
So, if my tummy pooches a little I'm not beating myself up over it.

Look at those muscles in your legs girl!! Way to go...

[trekchic]

I have posted about this before, but it bears repeating in this topic:

I have lost a tremendous amount of weight since April and kept it off. I significantly decreased the amount of carbs I ate for about 4 months (before I started cycling) and dropped 40#. I also worked out at a "for women only" center called "Curves". Now that I am cycling, I have added some carbs back in, but I've noticed that when I don't pay attention to the type of carbs I eat, I feel really bad.

Cut the refined sugars.....cakes, cookies, pies, candy......the good stuff! Cut the bleached flour products......white bread, pasta. Change to brown rice, wheat pasta and wheat bread. Limit the sugary fruits like peaches, melons, plums and increase fiber fruits like apples, grapes, oranges. Watch bananas, potatos, carrots, corn and beans.....loaded with starch. Consume those when you are loading up for a ride.

If you're just nuts about pb&j sandwiches, eat the low sugar pb, sugar free jelly and wheat bread! Same thing, just better for you.

When you see someone with a pouchy belly, large rear-end and hips, that is usually someone whose diet consists mainly of carbs and doesn't burn them off.

I am not on the protein diet anymore, but I still watch my consumption of carbs when I am not planning to ride. I have been reading a lot about the "South Beach Diet". It allows carbs with the protein, you just watch the type of carbs. I will get the book soon and let you all know!

Yoga/Pilates............great for muscle tone. Easy on joints, but hard to discipline yourself to do every week! "DO SOMETHING FOR 21 DAYS AND IT BECOMES INGRAINED IN YOU AS A HABIT!"

That is true, the 1st month of working out for me was a chore, now it is something I can't live without!

WHAT DO Y'ALL THINK? (Tennessee term!)

[vinnysmom]

This sounds exactly like the way I have dropped the 25 pounds, (plus the added cycling and exercise.) I'm a vegetarian and have been for some 30 years so I do work to incorporate the plant proteins into my diet. I'm also a hobby nutritionist (if you don't think that's a strange thing to be interested in.)
I hate to resort to Power bars and gels while riding but sometimes they are the best and quickest solution.
The obvious is that you don't have to eat the entire Power bar at a sag stop.
Eat half and drink water and see how that works.

I still eat pretty much the same way and have added some tread mill running time and precor type of machine (sort of a combo step machine and forward ski motion contraption.) to my morning routine.

Are you working with a trainer?
I'm too clutzy for the combined step/and weight class for the morning so am making my own thing up as I go.