Winter gym exercises for building cycling muscles?

[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!

[velo]

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.

...

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.

I couldn't agree with this more. You may get the aerobic fitness needed to ride a century, but if you don't spend LOTS of time in your own saddle, your bottom will not be able to endure the time in the saddle. I have seen and heard so very, very many stories of people who are fit enough to ride a century, but they didn't get their butts accustomed to being in their own saddle... and couldn't do the miles. Lots of good advice here, but paramount to success is being comfortable on your bike for 100 miles... and as marni says... the only way to do that is saddle time. Good luck on June 7th!! Have fun!

[jyyanks]

You've already received some great advice but definitely take advantage of spin class. I really got into it this year when a little mom and pop opened in my town and I started going regularly. It's made me a much better cyclist as I really polished up on my endurance and resistance. Granted, I'm not exactly a great cyclist per se, but spin class just prepared me for the past season and I'm still going. Definitely, heed the advice of the experts and get to know your own saddle/bike. Best of Luck!