what helped my cycling.
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what helped my cycling.
I just want to share what worked to improve my cycling - hoping to hear others also.
I've been doing front squats with a Zercher Harness and it's improved my leg strength tremendously - my climbs have been so much stronger ! I believe the front squat targets the exact muscles (quads) used for cycling - even more than the normal squats (hamstrings/butt). A mid week session of approx. 5-8 sets of the Zercher Harness would reap tremendous cycling strength for me later. I recently went back to a climb where i knew a spot where i would always feel my legs were made up of soft pasta but ever since i've front squated I hardly felt the climb!!!!
And instead of a sport drink i would now drink/sip a protein shake on a ride- it has prevented me from cramping. My theory is that the protein shake would both hydrate and fuel my muscles. I've found hydration with water is not enough to keep the cramps away - a good sport drink helps - but a protein shake is the ultimate cyclist drink.
Both these techniques has definitely taken me to another level of cycling fitness/strength.
I've been doing front squats with a Zercher Harness and it's improved my leg strength tremendously - my climbs have been so much stronger ! I believe the front squat targets the exact muscles (quads) used for cycling - even more than the normal squats (hamstrings/butt). A mid week session of approx. 5-8 sets of the Zercher Harness would reap tremendous cycling strength for me later. I recently went back to a climb where i knew a spot where i would always feel my legs were made up of soft pasta but ever since i've front squated I hardly felt the climb!!!!
And instead of a sport drink i would now drink/sip a protein shake on a ride- it has prevented me from cramping. My theory is that the protein shake would both hydrate and fuel my muscles. I've found hydration with water is not enough to keep the cramps away - a good sport drink helps - but a protein shake is the ultimate cyclist drink.
Both these techniques has definitely taken me to another level of cycling fitness/strength.
Last edited by Machoman121; 04-24-17 at 07:30 PM. Reason: addition
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Climbing stairs improved my cycling.
That and losing weight.
We moved to very hilly Tasmania and I hit my highest weight ever (just within the overweight category of my BMI range) all at the same time. I struggled to cycle because I couldn't climb the hills.
So in 2015, I joined MFP and started losing weight. At the same time I started climbing stairs at work.
First time up the 5 flights to my floor, and I probably looked like I needed medical attention. But I kept at it and eventually was doing 25 flights a day. My office moved into a taller building, and I gradually worked my way up to 40 flights a day.
By then, I had lost the weight and improved my strength ... and the amount of cycling I was doing was increasing, so I had to ease back on the stair climbing. But I'll likely start doing more again in May as we're heading into winter.
That and losing weight.
We moved to very hilly Tasmania and I hit my highest weight ever (just within the overweight category of my BMI range) all at the same time. I struggled to cycle because I couldn't climb the hills.
So in 2015, I joined MFP and started losing weight. At the same time I started climbing stairs at work.
First time up the 5 flights to my floor, and I probably looked like I needed medical attention. But I kept at it and eventually was doing 25 flights a day. My office moved into a taller building, and I gradually worked my way up to 40 flights a day.
By then, I had lost the weight and improved my strength ... and the amount of cycling I was doing was increasing, so I had to ease back on the stair climbing. But I'll likely start doing more again in May as we're heading into winter.
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Weight loss definitely helped my cycling. Started at nearly 300lbs, back in 2008. Inactivity from medical issues and surgeries had made me lazy, and obese. Losing the extra person I was carrying around became a goal. I adopted a vegetarian nutrition program, ride daily and became active in my everyday habits, as Machka and Machoman both said in their posts.
Now I am maintaining my weight in the range of 175-180lbs, I can tell a tremendous difference in what I can accomplish. it feels like my cycling is back to the 70s when I was very serious about commuting and racing bikes, while in the Marines and at university. Cycling saved my life.
Bill
Now I am maintaining my weight in the range of 175-180lbs, I can tell a tremendous difference in what I can accomplish. it feels like my cycling is back to the 70s when I was very serious about commuting and racing bikes, while in the Marines and at university. Cycling saved my life.
Bill
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Interesting idea on the protein shake. From memory I was thinking protein was much slower to metabolize during anaerobic exercises and could also cause intestinal distress, thus the emphasis on electrolyte replacements while exercising. Maybe your rides are more of the medium length variety and in lower Heart Rate zones which enable better results??? But if it's working for you that the heck.........
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Interesting idea on the protein shake. From memory I was thinking protein was much slower to metabolize during anaerobic exercises and could also cause intestinal distress, thus the emphasis on electrolyte replacements while exercising. Maybe your rides are more of the medium length variety and in lower Heart Rate zones which enable better results??? But if it's working for you that the heck.........
Protein shakes or high protein replacement products during exercise is not what the body needs. Lots of available research on this and a simple example would be what pros consume DURING rides. Leave the protein for AFTER the exercise when the body NEEDS AND IS ABLE TO ABSORB the stuff.
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Very intersting experience Machoman, I shall try to implement it into my riding. For cramps I know additional magnesium in the diet has helped many. Your really have to choose foods carfully to get this micro nutrient, as very few contains enough to make a difference.
There are lots of research on energy drinks, protein shakes and they point in every which direction. Regarding marathons, long distance running and cycling, those who actually could manage to eat something (oat meal soup, and regular food on the go or smoothie style), had the best result in some tests. I'm not in this league though, I take a break, eat and drink soemthing if I'm on my bike all day, but I have gotten better at drinking water regularly along the way.
There are lots of research on energy drinks, protein shakes and they point in every which direction. Regarding marathons, long distance running and cycling, those who actually could manage to eat something (oat meal soup, and regular food on the go or smoothie style), had the best result in some tests. I'm not in this league though, I take a break, eat and drink soemthing if I'm on my bike all day, but I have gotten better at drinking water regularly along the way.
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Before the protein drink - i've had the sport drink (Endura brand) and even added salt and squeezed some lemon and it worked better than just water.
I've read that something sourish will somehow push the cramps away....and it worked - i remembered starting to cramp and one swosh of the lemon tasting drink pushed the cramps away.
So far 3 rides with the protein drink and no cramping.
I've read that something sourish will somehow push the cramps away....and it worked - i remembered starting to cramp and one swosh of the lemon tasting drink pushed the cramps away.
So far 3 rides with the protein drink and no cramping.
Last edited by Machoman121; 04-28-17 at 03:10 AM.
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It sounds like your fitness is improving which is logical if you're relatively new to riding or are in the process of ramping your training time. It does make it difficult to isolate which factor is responsible for the benefit.
Protein is a poor fuel for biking as it takes too long to metabolize. My guess is the cramping will subside as you gain fitness and you'll be able to ride with just water for 2-3 hrs.
Protein is a poor fuel for biking as it takes too long to metabolize. My guess is the cramping will subside as you gain fitness and you'll be able to ride with just water for 2-3 hrs.
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^^^ This definately for me. But still need to rope in my diet. You'll feel more muscle on the legs and also improvement on lower back and butt. Also some improvement on arms and neck. But almost no improvement on belly or love handles unless you're just losing weight and/or crosstraining.
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What helped me...gettin back on the bike more, especially after semi retiring!
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I am no expert in nutrition, but I long ago heard or read that "fat burns in the fire of carbohydrates and oxygen." In other words, during aerobic levels of exercise. Apparently the body takes some amount of time to realize extended exercise periods are in the offing, and converts from a carb-only muscle fuel to a fat/carb combo fuel. Endurance athletes start burning fat almost immediately, whilst we who are less fit may take 30 minutes or more for our bodies to make that conversion. I think I saw this on a PBS show, maybe NOVA, a long while back. I know that for me, longer rides at a touring pace are more effective at waistline maintenance than shorter harder faster rides, which strengthens muscles.
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I would be very critical when it comes to energy drinks and protein powders, chose one carefully. There have been large tests showing the athletes would be better off with a glass of fresh milk and a banana. The results were unexpected, because these supplements are put together very scienficically, yet with out actually living up to their own claims.
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I am no expert in nutrition, but I long ago heard or read that "fat burns in the fire of carbohydrates and oxygen." In other words, during aerobic levels of exercise. Apparently the body takes some amount of time to realize extended exercise periods are in the offing, and converts from a carb-only muscle fuel to a fat/carb combo fuel. Endurance athletes start burning fat almost immediately, whilst we who are less fit may take 30 minutes or more for our bodies to make that conversion. I think I saw this on a PBS show, maybe NOVA, a long while back. I know that for me, longer rides at a touring pace are more effective at waistline maintenance than shorter harder faster rides, which strengthens muscles.
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Biking 20 or so miles/day helped my stairclimbing!...
We live in a three story townhouse with no bathroom in the middle (LR/DR/kitchen) floor. Climbing up/down or down/up to go to the bathroom after an evening tea was a chore. Now I don't even notice as I bound up and down the stairs
We live in a three story townhouse with no bathroom in the middle (LR/DR/kitchen) floor. Climbing up/down or down/up to go to the bathroom after an evening tea was a chore. Now I don't even notice as I bound up and down the stairs
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Before the protein drink - i've had the sport drink (Endura brand) and even added salt and squeezed some lemon and it worked better than just water.
I've read that something sourish will somehow push the cramps away....and it worked - i remembered starting to cramp and one swosh of the lemon tasting drink pushed the cramps away.
So far 3 rides with the protein drink and no cramping.
I've read that something sourish will somehow push the cramps away....and it worked - i remembered starting to cramp and one swosh of the lemon tasting drink pushed the cramps away.
So far 3 rides with the protein drink and no cramping.
Try Hotshot for cramps. Tastes very spicy and goes down with a kick. Not cheap but I know guys who suffer from cramps and they say it works really well.
-Tim-
#22
Farmer tan
I just want to share what worked to improve my cycling - hoping to hear others also.
I've been doing front squats with a Zercher Harness and it's improved my leg strength tremendously - my climbs have been so much stronger ! I believe the front squat targets the exact muscles (quads) used for cycling - even more than the normal squats (hamstrings/butt). A mid week session of approx. 5-8 sets of the Zercher Harness would reap tremendous cycling strength for me later. I recently went back to a climb where i knew a spot where i would always feel my legs were made up of soft pasta but ever since i've front squated I hardly felt the climb!!!!
And instead of a sport drink i would now drink/sip a protein shake on a ride- it has prevented me from cramping. My theory is that the protein shake would both hydrate and fuel my muscles. I've found hydration with water is not enough to keep the cramps away - a good sport drink helps - but a protein shake is the ultimate cyclist drink.
Both these techniques has definitely taken me to another level of cycling fitness/strength.
I've been doing front squats with a Zercher Harness and it's improved my leg strength tremendously - my climbs have been so much stronger ! I believe the front squat targets the exact muscles (quads) used for cycling - even more than the normal squats (hamstrings/butt). A mid week session of approx. 5-8 sets of the Zercher Harness would reap tremendous cycling strength for me later. I recently went back to a climb where i knew a spot where i would always feel my legs were made up of soft pasta but ever since i've front squated I hardly felt the climb!!!!
And instead of a sport drink i would now drink/sip a protein shake on a ride- it has prevented me from cramping. My theory is that the protein shake would both hydrate and fuel my muscles. I've found hydration with water is not enough to keep the cramps away - a good sport drink helps - but a protein shake is the ultimate cyclist drink.
Both these techniques has definitely taken me to another level of cycling fitness/strength.
You can use the Zercher instead of the barbell.
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Extreme One legged lunges - wow!
Mileage wise rode the furthest i've ever gone - 80KM. A new record for me - albeit it was slight downhill going in and pretty much uphill coming back - no major hills - and towards the end i even sprinted!!!! I did run out of the protein shake 2/3 of the way and used water. Personally i've never been stronger nor fitter - i've cycled for many years. And i did do some sets of the zercher/front squats yesterday ( in preparation for todays ride). Something is happening to me......and i like it.
Mileage wise rode the furthest i've ever gone - 80KM. A new record for me - albeit it was slight downhill going in and pretty much uphill coming back - no major hills - and towards the end i even sprinted!!!! I did run out of the protein shake 2/3 of the way and used water. Personally i've never been stronger nor fitter - i've cycled for many years. And i did do some sets of the zercher/front squats yesterday ( in preparation for todays ride). Something is happening to me......and i like it.
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Extreme One legged lunges - wow!
Mileage wise rode the furthest i've ever gone - 80KM. A new record for me - albeit it was slight downhill going in and pretty much uphill coming back - no major hills - and towards the end i even sprinted!!!! I did run out of the protein shake 2/3 of the way and used water. Personally i've never been stronger nor fitter - i've cycled for many years. And i did do some sets of the zercher/front squats yesterday ( in preparation for todays ride). Something is happening to me......and i like it.
I've squatted before - but the front squat via the Zercher harness seemed to target the exact muscles used for cycling much better - it's strengthened my legs tremendously.
Mileage wise rode the furthest i've ever gone - 80KM. A new record for me - albeit it was slight downhill going in and pretty much uphill coming back - no major hills - and towards the end i even sprinted!!!! I did run out of the protein shake 2/3 of the way and used water. Personally i've never been stronger nor fitter - i've cycled for many years. And i did do some sets of the zercher/front squats yesterday ( in preparation for todays ride). Something is happening to me......and i like it.
I've squatted before - but the front squat via the Zercher harness seemed to target the exact muscles used for cycling much better - it's strengthened my legs tremendously.
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It's redundant to recommend doing 1 particular body excercise to improve cycling, when a work out routine that targets ALL body muscles should be incorporated. You'd be a lot stronger cycler than someone who just does back/ hack squats.
Or are you going for an unporportioned hunchback body look...
Or are you going for an unporportioned hunchback body look...