? for cyclists/bikers

mehs04
mehs04 Posts: 184
in Fitness and Exercise
Do you do exercises or strength training specifically for your upper body? If so, what? I am biking about 10 miles 5-6 x's/wk, but I'm thinking that although my legs and lungs are getting a workout, my upper body isn't so much. Any thoughts?

Replies

  • rmistwallow
    rmistwallow Posts: 13
    What kind of terrian are you biking in? If you are doing hills, you are working your upper body and abs! 8 used to bike 20-30 miles a day and at that time I had the best body of my life mainly because I made sure I didn't just bike in a flat area.
  • mehs04
    mehs04 Posts: 184
    What kind of terrian are you biking in? If you are doing hills, you are working your upper body and abs! 8 used to bike 20-30 miles a day and at that time I had the best body of my life mainly because I made sure I didn't just bike in a flat area.

    I'm biking on the road, but the route I go is fairly flat, very mildly rolling.
  • vtmoon
    vtmoon Posts: 3,436 Member
    Uphill and mountain biking are a solid upper body workout. When I was younger trying to BMX train, I used to wear a weight vest. If flat road your only option, you might need to introduce some upper body routines.
  • allaboutthecake
    allaboutthecake Posts: 1,535 Member
    I enjoy cycling indoors & outdoors. I found that strength training for core & upper body helps my endurance on the road bike. (Pushups, lateral planks, planks, weighted balls, superman jump squats, etc.).

    while on road bike, keep your upper body relaxed and core tight. Sailing thru the intersections will work your upper body too. :bigsmile:

    Keep cycling and wear your helmet! :happy:
  • VastBreak
    VastBreak Posts: 322 Member
    I am just starting back cycling but my goal is to lift twice a week full body and cycle 3 days. Core strength is very important. My old gym used to have a 45 minute spin lass with a 15 minute core segment afterwards. For the 2 winters after I did these winter sessions I felt great and was able to increase my road mileage quickly when I started back cyling outdoors in good weather!
  • rmistwallow
    rmistwallow Posts: 13
    If you are enjoying what you are doing in my opinion I would say stay doing what you are doing and do a little circuit training at the gym. Otherwise challenge yourself find a new location to bike in that has some difference, so you aren't just doing the same thing. My mother who is 55 and myself 29 have been cycling for years and love loading up the bike rack and finding a new trail or an area with lots of hills. We are both slowly trying to work ourselves into going long distances next year by losing excessive weight and getting prepared. We both have hybrid bikes that are more road but have thick enough tires that can go on gravel trails and woodland ones. I would check in with your local bike shop and see if they can suggest places to explore.
  • rmistwallow
    rmistwallow Posts: 13
    I am just starting back cycling but my goal is to lift twice a week full body and cycle 3 days. Core strength is very important. My old gym used to have a 45 minute spin lass with a 15 minute core segment afterwards. For the 2 winters after I did these winter sessions I felt great and was able to increase my road mileage quickly when I started back cyling outdoors in good weather!

    Cycling Classes are hardcore. I struggled with them horribly but on the road I could easily do 20-30 miles.

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