upper body exersice

[SpunOut]

I have started a whole body weights workout twice per week.

I won't be training to get bigger, but to build a good base of strength into myself.
I believe this will be beneficial to and compliment a good cycling regime.

[greyingbeard]

press ups

[NATURAL ANKLING]

Hi,
My phisio recommended press ups for my stickyout shoulder blades
I used to do in excess of 30 a day in one go, but can only do 10 today after giving up long time ago.
Might start again.

[Vorpal]

yoga
Not only is it good for core & overall strength, but also flexibility. It won't build big muscles, but it will improve muscle health, posture, and tone. It has other mental and physical benefits, as well.

[SpunOut]

I agree Yoga is definitely the number 1 choice to go with any sporting activity.
If I could free up the time and find a decent class I would be there a couple of time per week.
I suppose if I stopped being lazy I could get a DVD or book and start working on it.

[Phileas]

Pull ups, ring dips, push ups and inverted ring rows all of which I can make harder with weights or, in the case of push ups, different hand positions.

I do a few sets of each a couple of times a week. I try to avoid doing "sessions" so, for example, the push ups can be done while "watching" TV and I can do a set of something before getting in the shower and do another set after getting out.

[yuppmine]

Finding a form of exercise that complements cycling is going to be a good thing, whether it's gardening, arm-wrestling, gym work, or simply the enthusiastic physical expression of affection (which has other benefits, equally valuable).

However, I do often wonder whether, as cyclists, we worry too much about this. OK, cycling favours the legs, but the torso, shoulders and arms don't remain completely inert while we're pedalling, especially in hilly country. The average 'person in the street' (slippery concept, I know) nowadays probably uses his/her upper body a lot less than the average cyclist. Whenever I think I ought to be doing press-ups I think of this, and find something more interesting to do.

Agree totally here. If you are cycling regularly then I think that is enough exercise. Just depends what you are going for and how you want to look/how fit you really want to be.

[Ray]

Hi, yuppmine - welcome to the forum!

You're right, so much depends on your overall aims. Ambitious racers, or maybe extreme long-distance riders who put unusual stress on the body, would be more likely to benefit. But if you want to feel comfortable on a 60 mile club run, providing you ride fairly regularly between times, you shouldn't need gym workouts to be able to cope.

[Vorpal]

Hi, yuppmine - welcome to the forum!

You're right, so much depends on your overall aims. Ambitious racers, or maybe extreme long-distance riders who put unusual stress on the body, would be more likely to benefit. But if you want to feel comfortable on a 60 mile club run, providing you ride fairly regularly between times, you shouldn't need gym workouts to be able to cope.

There is a difference between being able to cope and obtaining benefit. I have found since taking up yoga again that I feel *much* less tired on long rides, especially in my neck and shoulders. Long rides are also less likely to affect me in the day or two after. Do I need yoga? Maybe not, but it's beneficial, and frankly, I think that anyone will benefit from doing something like yoga or pilates, not just cyclists.

[Ray]

I'm sure you're right, Vorpal. I certainly wasn't advocating inertia as being complementary to riding a bike! I also think a lot depends on your overall activity levels. Being retired, I find that periods of relative inactivity - for example, recently when I've had a cold and the weather has often kept me indoors - can result in back problems. Too much sitting around, I guess. This was less likely when I was working (and younger, too!).

Over the years I've done all sorts of exercise regimes, including circuit training, stretching etc, but never yoga or pilates. What you say is quite persuasive. I'll have a look to see what's on locally during the winter.

[NATURAL ANKLING]

Hi,
Getting old and stiff can be a reminder you need to do more specific exercises, which should be promoted by NHS for anyone over 40 I.M.O.
Yoga is a form of physio, so you need to keep it up. I guess.

[MikeF]

Agree totally here. If you are cycling regularly then I think that is enough exercise. Just depends what you are going for and how you want to look/how fit you really want to be.

Aerobically maybe, but it's normally a sitting exercise - not good for bone strength.

[greyingbeard]

canoeing

does nothing for the legs, its all upper body. Have you seen the physique of top-class canoers !

[Ray]

Over the years I've done all sorts of exercise regimes, including circuit training, stretching etc, but never yoga or pilates. What you say is quite persuasive. I'll have a look to see what's on locally during the winter.

The commercial gyms all seem to offer yoga and/or pilates, but this involves expensive enrolment for months ahead. This can be worth it if, like my wife, you attend 3 times a week for various activities, but not if you want to try something for a limited period, say during the winter months. Fortunately the local authority has a new leisure centre which runs pilates classes which can be booked individually. I'm going to try and get along to one next week.

[yuppmine]

Some good valid points raised. I reckon your bones would be in fine fettle though given the amount of riding touted here. Personally I combine riding with gym workouts, but I'm a vain git so I want some big muscles to go with my biking fitness! ha