Workout for road racing

[TonyB]

I know one thing, I have yet to find an excercise that prepares my legs well enough.

[scrivy]

His grip increase come from pulling his own cock(or Scrivys)

You offering it up for Bob then???

[svr]

I know one thing, I have yet to find an excercise that prepares my legs well enough.

100kms of motorcycle racing hurts my legs more than 100kms of bicycle racing! Whats with that? Looking at your photo you can see why - an acute angle. Training your legs to work from that position is not advised for anyone interested in using there knees later in life ...

[roogazza]

Im not super fit, but pretty strong, and I find heavy deadlifts to be the single most beneficial exercise for my racing. Neck strength, forearms, biceps, legs lower back and everything in between. Go heavier, and less reps to stop the increase in muscle mass and work on tendon strength instead (good for crashing).

As for cardio, I dunno, I need to pick up my game here to.

Less weight more reps = endurance and tone, Benk.
Big weights, build bulk.
Nothing like riding to make you fit for riding. I also benefitted from racing the bike I rode on the road, you could do that with Prod Bikes. Gaz.

[Benk]

Less weight more reps = endurance and tone, Benk.
Big weights, build bulk.

Wrong. Big weights low reps = tendon and bone strength, not massive muscle size (which is more from intermediate reps with intermediate weight, compare muscle sizes of body builders and powerlifters). Obviously endurance is more important than strength when racing (no good being 120 kg and strong as an ox, better off being 60kg and fit), but tendon strength, and bone strength is important for anyone, and is still useful when racing.

[t3mp0r4ry nzr]

Wrong. Big weights low reps = tendon and bone strength, not massive muscle size (which is more from intermediate reps with intermediate weight, compare muscle sizes of body builders and powerlifters). Obviously endurance is more important than strength when racing (no good being 120 kg and strong as an ox, better off being 60kg and fit), but tendon strength, and bone strength is important for anyone, and is still useful when racing.

I think what Ben and Gaz are each talking about are not the same number of reps. I think Ben is talking about 1-2-3 rep sets. Gaz talking about 4-10 rep sets. low reps (1-3), heavy weight will build strength, 4-10 (less weight) will build muscle but ONLY IF you want to, meaning that you need the appropriate diet to build muscle.

For bike racing you will get the best workout from higher reps, low weight as it taxes the cardio system more than lower rep, heavier sets.

Best cardio bar none is sex! 20 mins a day will get you ripped, superfit and build the core and tricept strength.

Other than that, cycling is good. running is a great cardio work out but has alot of impact on the body. Weight supplementation would be low weight, high rep squats, deadlifts, bench press, ab and lower back work.

Motox is really good for general fitness but strangely doesnt cross over to road racing as well as you may expect.

[scrivy]

Best cardio bar none is sex! 20 mins a day will get you ripped, superfit and build the core and tricept strength.

BULLSHIT!!!! Kickaha has 20 mins sex each coffee break in the back room and toilet with himself - doesn't do him any good, he's still unfit.
Mind you, it could be the pies............

[Benk]

I think what Ben and Gaz are each talking about are not the same number of reps. I think Ben is talking about 1-2-3 rep sets. Gaz talking about 4-10 rep sets. low reps (1-3), heavy weight will build strength, 4-10 (less weight) will build muscle but ONLY IF you want to, meaning that you need the appropriate diet to build muscle.

Bingo! Comment about diet is the key (and why im 102 kegs, ahaha)

[TonyB]

100kms of motorcycle racing hurts my legs more than 100kms of bicycle racing! Whats with that? Looking at your photo you can see why - an acute angle. Training your legs to work from that position is not advised for anyone interested in using there knees later in life ...

Yep thats exactly it. I wouldn't like to train my legs with that much angle at the knee, but thats where my legs are at when racing. I thought I had it sussed when I was doing 15 to 20 reps, going to about 75/80° knee angle and going as heavy as I could while doing that (burn legs BURN) Nope! Still didn't work.

According to Keith Code, you should use the inner thigh muscles to pull yourself across the bike (not use quads to lift yourself across). Have yet to master that, but have been doing the leg squeeze abductors at the gym.

One thing I find does help the quads is squatting down to work on my bikes...shitty bikes that need constant work may be the answer to leg strength for racing lol