Good workout supplement to cycling?

[Gif4445]

Just wondering if anyone has some good advice or direction on a good workout to supplement cycling?  I am really wanting something that can be done at home and focuses on the muscle groups that get neglected on the bike.  If it is in video form, that would be even better.  In absence of that, what do all of you out there do?

[staehpj1]

I mostly trail run and do circuits at the gym.

[Pat]

You might try looking up what Joe Friel writes about.  I bought some of his books several year ago and he emphasizes a broad range of activities for a well-rounded workout.  His typical BASE weeks include

(1)  Two days of weight lifting
(2)  One day of single leg pedaling and / or spins
(3)  One day of Cruise Intervals
(4)  One day of long riding
(5)  One day of aerobic recovery riding

I started out using his weights, which emphasize strengthening the core and the legs.  After a couple of years, I dropped most of Friel's weight bearing and adopted a low weight drill put together by Joyce Vedral.  Overall, I think it works for me.

If you are really interested in this, maybe you can find a coach or personal trainer to work with you, assess your strengths, and build something which hits your goals.

Good luck,

Pat

[John Nelson]

I go to a fitness center three times a week and lift weights. You could do most of the same thing with a set of dumbbells of various weights. If you google dumbbell exercises, you'll get all you need. Mix that in with some running and/or walking, and maybe some stretching, and you'll be all set.

[patrickstoneking]

I'm a big fan of either the rowing machine or actual paddling (kayak or canoe).  Both use some new muscle groups, keep my limber, and builds strong back and ab muscles.

[litespeed]

I once demo'd the first two stories of a three story building by myself while living on the top floor. We couldn't rig a chute so I had to carry everything by hand down to the dumpster. I filled three 30-yard dumpsters. Endless stair climbing, half carrying loads.

After a week's rest I got on my bike and really flew. I was amazed at how strong I was. So I guess stair climbing is good cross training.

Greg Lemond used to do cross country skiing to keep his legs in shape in the winter.

For a few years I did 100 slow crunches every morning. It pretty much eliminated all backaches. I also spent most
Saturdays for a few years mixing cement with a hoe. This really built up the core and arms but is clearly not an activity available to most people.

[Twoteller]

Putting an emphasis on core exercise (including the back) has really helped me. Being stronger in those areas has eliminated a lot of small aches and pains and made me a stronger rider in general.

[johnsondasw]

Hiking, rock climbing (both indoor and outdoor) and weightlifting.  I enjoy all 3 of these and often ride the bike to the gym.

[vmax4power]

Lifting light weights with lots of repetitions, swimming, hundreds of standups on the spinner bike with slight brake pressure once or twice a week.

[Gif4445]

Thanks everybody for your suggestions.  I do go to the Y and take advantage of their classes in the winter months, but was looking for something to do at home in the warm months when I am much busier and don't have the time to go to the gym. Like a 9-10 at night workout.   I am more physically active on the job in the summer, but I am still concerned about getting a well-rounded workout.

[bogiesan]

There's "Weight Lifting for Cyclists," umm, it's on my shelf someplace. 

http://www.amazon.com/Weight-Training-Cyclists-Ultimate-VeloPress/dp/1884737439

Good stuff but if you put the title of the book into google you will find dozens of routines on bike and training sites.