squats or sled for cycling?

[Dr Luxurious]

Which do you think is better? Why?

I'd do both if I had the time but alas, I ain't got no time. So which do you think offers the best results for cycling power?

Full bar squats obviously fire up the core as well as the legs - which is great - but presses max the legs. So... ?

[Lewis Moon]

Originally Posted by Dr Luxurious

Which do you think is better? Why?

I'd do both if I had the time but alas, I ain't got no time. So which do you think offers the best results for cycling power?

Full bar squats obviously fire up the core as well as the legs - which is great - but presses max the legs. So... ?

Riding.

[wallymann]

lunges w/ bar.

but back to the question, squats always preferable to sled. because: free weights.

[zap]

I've done both in the past. I prefer squats.

[mktng]

Skating !

Ive been on the Rideau Canal local to me. 7-8km stretch of ice. Just skate that couple time a week. Ticks all the right boxes in terms of muscle workout, using alot of the cycling muscles. Which is awesome this time of year. Keeps me sane

[Dr Luxurious]

yes, riding is better. but I'm skinny and weak. I can ride my ass off, do big ring seated hill repeats till my knees explode, and still have no power. I NEED to do weights. The first year I hit weights hard was the year I went from a cat 3 to a 1 in 8 months.

Originally Posted by mktng

Skating !

Ive been on the Rideau Canal local to me. 7-8km stretch of ice. Just skate that couple time a week. Ticks all the right boxes in terms of muscle workout, using alot of the cycling muscles. Which is awesome this time of year. Keeps me sane

skating rules! I used to skate a bit back in Wisconsin. It's like doing squats while running a mile at race pace.
but... it's in the mid 60's outside. only ice around is in my Campari

[Climb01742]

Do you have any back issues? Squats with a bar load the back/spine in ways not always helpful. Squats can be done other ways that don't put your back at risk.

Another option I like to do in conjunction with leg presses are step ups. Step ups on a higher platform with a weight vest can work your legs/glutes like crazy.

Leg presses and step ups have the added benefit of being done single legs, which can address any asymmetries you may have. Squats give you greater weight but can't address asymmetries.

[Mikej]

Originally Posted by wallymann

lunges w/ bar.

but back to the question, squats always preferable to sled. because: free weights.

So, holding dumb bells and walking / knee lunging around the gym track would work?

[nooneline]

Squats. As everyone knows, they are a full-body exercise that, done right, have a whole host of benefits to both cycling and general physical fitness.

The reason that you see pictures of renowned cyclists using the sled - and, generally, we're talking about world class sprinters here - is that, at a certain point, further strength development (of the legs, via the squat) is limited by your back strength. But most mortals don't hit that point.

[fiamme red]

Squats will engage the core muscles (i.e, the muscles around the trunk and pelvis) much more than the sled, so I'd go with squats.

[mktng]

On topic. Sorta. Was researching speed skating. Came across this picture.
Japanese Speed skater. 5'5 126lbs... whatever shes doing.. i need in on

[MattTuck]

Look at the thread from a few weeks ago on single leg squats or bulgarian split squats. Good information in there.

I personally think that squats are good and build strength no matter which way you do them. But also think that doing some glute specific isolation exercises is a good idea. This is based on 1) glutes being very strong muscles, capable of delivering a lot of power on the bike 2) sedentary lifestyle for most people results in poor neuromuscular activation of glutes and 3) glute exercises don't have to be about big weight and building strength, since it is much more about activating those neural pathways and reminding the muscles how to fire.

[Dr Luxurious]

Originally Posted by MattTuck

Look at the thread from a few weeks ago on single leg squats or bulgarian split squats. Good information in there.

Yeah, that was me who started that thread - and those exercises are great. I just don't think they hit the quads hard enough (for me, anyway).
But - as I think about this - they do offer a lot of overall benefit which is probably a good thing if I have to limit my time under the bar...


By the way - what's up with the Bulgarians and Romanians having their own exercises?

[wallymann]

Originally Posted by Mikej

So, holding dumb bells and walking / knee lunging around the gym track would work?

yep. just no sudden moves, techinique-technique-technique.

[wallymann]

you dont get that kind of shape from doing squats or sled. she does ALOT of laps.

Originally Posted by mktng

On topic. Sorta. Was researching speed skating. Came across this picture.
Japanese Speed skater. 5'5 126lbs... whatever shes doing.. i need in on