Weights anybody?

**Terry** · 03-12-2003, 05:30 AM

I would like to add that if you really hate lunges and sqauts, try doing them on a fitness ball. Squats are still hard work, but if you support your back on the ball you won't strain as much, plus, hit the muscle group intended (as in avoiding hurting the lower back).

You can also do a lunges on the ball by sitting side ways, hand on a wall and lunging up and down so your bottom hits the ball as you lower. They are much harder than you think.

I like doing these 2 muscle groups in this fashion because they do not put a lot of pressure on the knees/give good back support...but, they are still hard!

Terry

**IronHorse213** · 03-12-2003, 07:03 AM

Hi Dogmama, all,

You asked: I hate lunges too. Did you do walking (moving) lunges or stationary lunges? I know they're good for cycling muscles.

My trainer had me doing lunges on a Smith machine, which (for those who are unfamiliar) is a large machine that holds the weight bar for you (sorta) and allows you to position it across the shoulders and move up and down with it (but if you droped it the machine is built to catch it). this particular method was horrible for a woman of my height - barely 5 feet and the bar position was very uncomfortable and a problem with my narrow shoulders. It became a point of contention between the trainer and myself and added to my change of trainers. (several knowledgeable folks had told me to not do lunges this way)

What I started to do after that was 3 sets of stationary lunges with no weights- 12 on weaker leg, and immediately switch to other with no rest - and that KILLED all by itself. I have as yet not been able to add weights to this.

Squats, lunges and dead lifts (squats with the additon of picking up a weighted bar) are great for the gluts and for cycling.

Anyone else have suggestions?

'calla
Iron Horse warrior

**Irulan** · 03-12-2003, 07:59 AM

i Love what you call "walking lunges" I've always called them Lunge Steps. They are the Killer. I've started with 2/25 walking the lenght of the basketball gym. They are way easy to over do.'
I have worked up to 2/150... Now that will get you ready for anything!!

The advantages to doing a moving lunge over a stationery one are many. You are using you body weight for resistance, and typically doing more so that you are building muscle endurance and strength. It develops the body's proprioceptive sense... balance and awareness of where you are in space, which is excellent for all sports. Plus it works the core a little more.

Irulan

**adzarkos** · 03-12-2003, 08:27 AM

Have any of you ever tried the "Super Slow" workout? My husband has recently started doing that with his trainer and can't say enough about it. Also, what about Yoga or Pilates? Have any of you done those and noticed a difference in your cycling?

**Dogmama** · 03-12-2003, 09:15 AM

Yeah, I'd like to know about pilates too. My gym is going to be offering an intensive course and I was thinking that it might be good for core strength - for us roadies that hold a position for hours on end.

Re: smith machine lunges. I've done them & I like them. I step backwards, not forwards. That really works your glutes. Also, if you stand on a step & step backwards (and down, obviously) you can get a very deep bend that works the glutes. You'll really feel it the next day, so don't go to failure.

I've heard trainers say that walking lunges are hard on the knees. I disagree - I think if people are placing their knees at odd angles, they need to (1) decrease the weight they're holding or (2) stop lunging when tired.

Leg extensions are good for the quads. I like seated hamstring curls because I think it replicates the pulling back motion on the bike better than lying hamstring curls.

Squats are definately the Queen of All Leg Exercises. Not Smith squats - the old fashion kind with the bar across your shoulders in a squat rack. I love squatting. It works your trunk as well as legs.

Kim

**Terry** · 03-12-2003, 12:18 PM

I completely agree that squats are the "queen" of leg movements.
(actually, the honest to goodness term is that they are the "grand-daddy of all leg workouts" coined by an old body builder from the south, Boyer Coe).

I can also add that once you build really strong leg muscles, you just need to maintain them. You really don't have to beat them up week after week. However, since quads/hams are a large muscle group, they will take time to "grow". It comes easy for woman to build-up the quad faster than men...male hip structure is different than women. My clients do legs every 4th day during a building phase. After that, we split the leg groups over 3 workouts a week...also, don't for get the inner thighs.

Postitioning is everything when doing lunges/squats. I always advise clients to widen their stance. If not, you will step under yourself and loose balance/hurt the knees during lunges/squats. You can distribute the weight a bit better if your feet are the width of your hips (which is usually a bit wider than the shoulders). Also, you must take care of knees and make sure you can handle the weight being handed to you.
Terry
Oh yeah,
Core work is good stuff...I just use a few positions and do yoga.
However, I have a bias...I teach yoga almost every day.
Terry

**Irulan** · 03-12-2003, 01:39 PM

Originally posted by Dogmama
.

I've heard trainers say that walking lunges are hard on the knees. I disagree - I think if people are placing their knees at odd angles, they need to (1) decrease the weight they're holding or (2) stop lunging when tired.
Kim [/B]

hmm interesting The gal who taught them to me is a trainer. head trainer for the local community college system. I've never heard anything bad about lunge steps, only good. You do have to be careful to not get the knee forward tho, that is one pimortant thing.

Irulan

**goddess1222** · 03-13-2003, 12:03 AM

knee positioning during lunges is essential. if your knee goes beyond your ankle, you are extending too far. keep the knee in line with the ankle as you "lunge." it is actually much harder to keep good technique with this exercise. i find i must concentrate on shifting my weight "back" a little to keep my knee from going over my ankle.

PILATES IS GREAT. the first time i tried it i went home with my tail tucked between my legs . it was really challenging. i was sore in very new places. pilates will do wonders for core strength.

**missliz** · 03-20-2003, 09:01 PM

Pilates is awesome for cycling, it's all bout core strength and once you have solid gut muscles you'll sit the bike like a Tour rider. Abs are just the top layer- there are all sorts of weird little muscles inside the torso. Theres a big one on the pelvic floor that stabilizes every thing, too, and if you're too lazy to go to Pilates you can bust it hard by doing big dumbell presses on a flat bench with your knees bent and feet on the bench. This will goose the abs, too. All those muscles kick in to hold the torso stable as you press.
The best part about this little extra- the pelvic floor muscles stabilize the SI joints, very vulnerable in cyclists.

missliz

Forgot- make sure your back is flat, and pull the abs down towards the floor. After a few weeks, you'll quit feeling these muscles you never knew were in there, then it's time to shift to tougher more exotic ab work- you'll be able to do it, too.

**han-grrl** · 03-21-2003, 08:32 AM

Squats and lunges are awesome leg exercises. I call them "all purpose" exercises, in that they use many muscle groups:

legs (duh), but did you think about abs and back that are holding you up? also those arms holding the weights, they are stabilizing the exercise too.

Always be careful with body position especially the knees. this is the common error i see with people in the gym.

I am not crazy about hamstring machine exercises but try this one on for size: i give this one to my clients:

http://www.onlinefit.com/health/index.cfm/Exercise/381

it works the hamstrings as both a hip extender and a knee flexor, as well as abs and back. The glutes are worked as well but only a bit. It's awesome because there are so many variations to make it more difficult.

Have fun!

Han

**MightyMitre** · 03-21-2003, 09:56 AM

I'm interested to hear more about strengthing your core muscles as I'm a roadie and could do with a bit more stength in my torso /upper body.

Pilates is awesome for cycling, it's all bout core strength and once you have solid gut muscles you'll sit the bike like a Tour rider.

Core work is good stuff...I just use a few positions and do yoga. Terry.

I've never tried pilates and don't know much about it, but I have a very brief brush yoga a few years ago.

They both sound like they'd be good. I know yoga is meant to be good for your mind as well as your body but I tend to like my work outs fast and furious with plenty of sweat.

Do you still feel like you've had a work out at the end? Which would you guys recommend?

**goddess1222** · 03-21-2003, 10:34 AM

if you don't have any pilates classes available, there are some really good tapes out there that you can bring home. i like a good hard, sweaty workout too, but there were parts of my pilates class where i was sweating. it really works your body in a totally different way.

good luck,
goddess1222

**MightyMitre** · 03-21-2003, 11:41 AM

Thanks goddess 1222 - I think my local leisure centre does classes. I may well call in next week and see when the classes are. I'd like to give it a try- anything that'll help with my riding is worth a go.

**MightyMitre** · 03-21-2003, 11:44 AM

Thanks godess 1222 - I think my local leisure centre does classes. I may well call in next week and see when the classes are. I'd like to give it a try- anything that'll help with my riding is worth a go.

**missliz** · 03-21-2003, 07:18 PM

After three years of being a total cripple, surgurys, rehab, yada yada boring, they told me all the sports and stuff I wouldn't do again, right? Last night I went to fencing club to sell off my gear (VERY competitive for 16 years, then off the map since I got hurt)) and all these twitty kids who didn't know who I was were so rude- and I showed 'em. No jacket, no body armour, just a mask and weapon, went through most of the practice pool and totally humiliated them. Bound one pompous little twits weapon, ripped it out of his hand, then caught it in my back hand like Errol Flynn! How freaky is that? Lamo movie stuff, unless you suddenly do it and the whole gym applauds. It will never happen again, Zen moment. Threw in a tumbling run after, used to be famous for that. So cool to know I can do a cartwheel roundoff back flip flop, pretty good for a fat old cripple who isn't supposed to be able to walk...
Spent the day packed in ice with big smirk on face. I'm still too fat to tumble, and supposedly too old. Popped a bone out of place in my foot. Thank God it shoved back in.
This is the equivalent of riding away from some snotty little triathelete wannabe at 30 mph uphill. Nothing puts the irritating in their place like a desicive and overwhelming show of superior athletic ability. And gym time pays off

So, I'm ready to ride this summer!

A much more confident missliz

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