Legs of mush - exercise suggestions?

[ann_w]

I quickly realized after my first bike ride over christmas that I really need to build up my legs/glutes for riding. Upping the level on my indoor recumbent bike has helped a lot (I've increased it to a level where I can barely do 15 minutes, and when I can do that without internal whining, I increase it a step), but I feel that I need to do more. (It hasn't been quite warm enough to do more than a handful of bike rides, so I'm only up to being able to do half an hour. Obviously I want to do a lot more than that).

Does anyone have any favorite leg/glute exercises that can be done at home? I have stairs that I can use safely, so I've already decided that standing calf raises would be a good idea. What else would be good? Squats???

[Biciclista]

more bicycling???

[ny biker]

more bicycling???

Try doing intervals on the indoor bike. E.g., 1 minute really hard, 1 minute easy, repeat 5 times, then 2 minutes easy spinning, then repeat.

I also like to do ladders.

1 minute hard.
1 minute harder
1 minute hardest
1 minute harder
1 minute hard

Then 2 minutes easy spinning, then repeat a couple of times.

Spinning videos usually provide interval workouts.

[ann_w]

more bicycling???

I would if the weather was more cooperative, but I can't seem to force myself to ride my bike when it's under 45F. Especially when I mostly, well - suck at it. (Temporarily - I enjoyed myself last week when I could go up the little hills without wanting to kill myself.). And I'm wimpy in the cold. I shouldn't be but, there you go.

@ny biker: Hey! I did start doing the interval program! I use it for the 2nd 15 minutes because it really kicks my arse! Glad I stumbled on it! I do "riding in the park" for the first 15. And I'm trying to stay at 60 rpm and not go below that.

@veronica: I'll definitely take a look at those - she has a lot on glutes and hamstrings.

@tealtreak: There's not a gym near me. (There's a great one at work, but it's waaaay out of my price range.) I could probably get a starter dumbbell set and do a basic routine though. Maybe I'll start with calf stands, lunges, and squats, and on alternate days do curls or something. Time to do some serious google!!!

[Catrin]

Make certain you also focus on core and upper body exercises, both are important - both for cycling and general fitness. If you have room for an exercise ball I've found them quite helpful for core exercises. For balance/agility/core exercises I also use a Bosu - that doesn't take up quite as much room...

[SadieKate]

Good ol' step-ups focusing on lifting with the glutes. No gym required.

[OakLeaf]

Single leg hip hinge (similar to Warrior III, but it doesn't matter where you put your arms), then add quarter squats from the tabletop position. It's easy to cheat and let other muscles do the glutes' work in a lot of exercises, but this one always gets them for me.

Also, shoulder bridges with a Pilates ring or play ball between your knees, really focus on squeezing the glutes and pulling up your pelvic floor.

[Veronica]

Check out some of Wahine's videos. A lot of them are for running, but they will help strengthen your muscles.

Veronica

[tealtreak]

I quickly realized after my first bike ride over christmas that I really need to build up my legs/glutes for riding. Upping the level on my indoor recumbent bike has helped a lot (I've increased it to a level where I can barely do 15 minutes, and when I can do that without internal whining, I increase it a step), but I feel that I need to do more. (It hasn't been quite warm enough to do more than a handful of bike rides, so I'm only up to being able to do half an hour. Obviously I want to do a lot more than that).

Does anyone have any favorite leg/glute exercises that can be done at home? I have stairs that I can use safely, so I've already decided that standing calf raises would be a good idea. What else would be good? Squats???

Do you have access to a gym? The TRX cables and squat rack work miracles! If not, there are lots of "body weight" options, tons of good web sites - "body weight -legs" squats, lunges etc.......... don't forget core and upper body help you last longer mileage wise!!!!