Winter gym exercises for building cycling muscles?

[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.

[Dogmama]

Whatever you do (steps ups, squats, etc) you want to go in the 12 rep range and work on power - pushing as powerfully as possible to mimic the type of muscles used in cycling. The heavy, 6-8 rep sets won't do you much good for cycling. I do like steps ups, as Veronica said, because they are single leg exercises and your weaker leg won't be able to just go along for the ride (tee hee, pun intended.)

[marni]

I would at some point fairly soon, sit down and figure out how many weeks before June 7th you are going to have when you can do long rides and build up saddle endurance. Unless you are capable of maintaining a 15 mph + the whole ride, with no stops and in all conditions, (which I am not), no matter how you work it, you are looking at at least 6 hours of saddle time, hard on both the nether regions and the body/core. You will probably find that in addition to spin classes and exercises you will need to spend quite a bit of time on an indoor trainer. Mind numbingly boring and maddening as it is, there is nothing like your own bike and bike seat in a stationary trainer to use to build up TITS (time in the saddle) endurance. In this case,extended time at a comfortable cruising speed, resistance and a lot of good music or videos to keep you occupied are suggested.

As I train for long distance and endurance riding in the winter, my goal is to be able to do 6-8 hours without stepping off the bike at more than 10 minutes for every 20 miles.

Admittedly I tend to do 40-75 mile long training rides at least once a week . I live in Houston and can get out since I am retired. Riding the bike is primary exercise between twice weekly training sessions with a trainer at the gym so don't get to heavy handed with it but do try to build up at least a 2-4 hour TITS time with no speed onus or penalty but simply riding in the saddle in time extended blocks before you really ramp it up outdoors in the spring.

It takes a lot off work but it is so worth it. The thrill will continue for every century you do.

[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!