Basic upper leg workouts.

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Author	Message

wbro74

Posted: Jan 22, 2022 at 10:18	Quote
Hi. I'm after some basic upper leg workouts to help conquer fatigue in the quads on long techy descents where you're out of the saddle for a long time. Also for flat pedally sections. I know riding more is probably best, but i'm 2 hours away from the nearest DH trails. Just something basic i can do at home if there is anything. Thanks.

timoped

Posted: Jan 22, 2022 at 11:37	Quote
The answer to this is very simple: Squats. If you're doing this at home, try to do some goblet squats: Pick up a fairly heavy object and start squatting!

wbro74

Posted: Jan 22, 2022 at 13:37

Quote

timoped wrote:

The answer to this is very simple: Squats.

If you're doing this at home, try to do some goblet squats: Pick up a fairly heavy object and start squatting!

Cheers mate. I'll give them a bash ;D

Gravelben

Posted: Jan 22, 2022 at 18:15	Quote
As said, do squats. Lunges are good too, and can also help free up your hip flexors if they are tight (which often happens from from too much time sitting in chairs, as many of us end up doing at work).

wbro74

Posted: Jan 25, 2022 at 7:04

Quote

Gravelben wrote:

As said, do squats.

Lunges are good too, and can also help free up your hip flexors if they are tight (which often happens from from too much time sitting in chairs, as many of us end up doing at work).

Cheers dude. I'm on it already. I did 3 sets of 10 goblet squats with 10kg dumbell and 3 sets of 10 (left + right) lunges with 10kg and can feel my quads today, so that's a good sign. I'll build up gradually.

timoped

Posted: Jan 25, 2022 at 10:50	Quote
Good to hear that. Keep on with it. In weeks/months you'll notice a positive change regarding your quad fatigue. Remember to also increase weight in the long run, not only reps and sets.

Vnasty

Posted: Feb 21, 2022 at 10:58	Quote
Squat jumps and skater jumps 30seconds on/30 off along with heavy squats have helped my upper quad fatigue immensely.

Teddy0227

Posted: Apr 28, 2022 at 5:15	Quote
Recommendations for strength training in addition to cycling training include two days of high intensity workouts maxing out weight where you can achieve 3 sets of 4 to 10 reps. Concentrate on form and building yourself up to this max weight Safely. And plan for true rest days. proper nutrition is vital.

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