Winter gym exercises for building cycling muscles?

[Veronica]

A good glute exercise is step ups. The higher the step, the more the glute gets engaged. Step up and step off with the same leg, then repeat with the other leg. You can make this harder by adding weights.

Veronica

[roo4]

I recommend New Rules for Lifting for Abs as an excellent general strength training plan. Incorporate 2 lifting sessions a week and keep going to spin class.

[lgibster]

I recommend New Rules for Lifting for Abs as an excellent general strength training plan. Incorporate 2 lifting sessions a week and keep going to spin class.

Is that a video or a book?

[roo4]

Book by Lou Schuler. I think the title is stupid (Abs!) but the training routines are great. He has written several New Rules of Lifting books. My second fave is New Rules of Lifting for Women, but I like the emphasis on core and his updated plan in Abs a little better.

[Custardcup1]

I just joined a gym to take advantage of the spin classes for the winter. Oh my God!! it is really hard, I thougt I was fit from riding my road bike, but that first spin class knocked me out. I'm going to keep going and hope I improve. right now I am the slowest in the class.

[roo4]

The image of being the slowest in a spin class kinda cracks me up. You know, since the bikes don't move.

I know what you mean, though.

I just joined a gym to take advantage of the spin classes for the winter. Oh my God!! it is really hard, I thougt I was fit from riding my road bike, but that first spin class knocked me out. I'm going to keep going and hope I improve. right now I am the slowest in the class.

[Irulan]

Another option might be to purchase a "canned" training plan specifically designed to get in shape for centuries. I don't know of any specific ones, but I do know that if they are available for the mountain bike world, they must be for the road bike world. These kind of plans are usually based on something like 12 weeks, with cycle specific workouts on the bike for building cadence, endurance and stamina, plus off the bike stuff to balance in it. I know LWcoaching has great mountain bike plans... there must be something out there.

Spin classes are great, but they aren't necessarily long term goal oriented.

[lgibster]

I just joined a gym to take advantage of the spin classes for the winter. Oh my God!! it is really hard, I thought I was fit from riding my road bike, but that first spin class knocked me out. I'm going to keep going and hope I improve. right now I am the slowest in the class.

EXACTLY!! our new gym is now open (even though the pool isn't and they haven't scheduled any spin classes). I thought well I will use the bikes until the classes open. I have to use my MTB shoes since the pedals are SPD but I don't mind that, but Oh My that spin bike is pure evil!! I mean I can only go for about 30 minutes until I am spent. The resistance is great and the bikes have computers that also pick up my HR monitor so it is awesome, but I now know just how out of shape I am! I am working towards harder resistance. I did one-legged intervals the other day and quickly realized that my left leg must be doing a lot more work on my road bike than my right. One-legged drills are definitely on the list for improvement.

I agree with the core and step ups as well. Although I haven't done anything towards that but will keep trying and try to keep this updated. All suggestions are appreciated!