How to Build Up Leg Muscles as a Bike Rider

Using hills and lifting off the bike seat can increase leg muscles.

Leg muscles will naturally increase over time when bike riding is part of a regular fitness regimen, but there are exercises that can be engaged in by the bike rider to improve bike riding endurance and build leg muscles faster. The best part is that these exercises can be done without any additional equipment, or weights can be added for increased muscle building and strength. Rest and nutrition are also important to proper muscle growth and maintenance, and should be included in any fitness routine.

Instructions

1. Perform a lower-body workout that includes squats, lunges, calf raises, and leg lifts, two to four days each week.

   For lunges and squats, make certain that the knees do not extend beyond the toes as the body weight is lowered, and try to keep the knee above the ankle. A chair or wall can be used for balance until these muscles become stronger.

   For calf raises, alternate between legs, and also do some raises with both legs.

   Leg lifts can be conducted while standing by balancing on one foot and lifting the other laterally outward, keeping the side of the foot parallel to the ground to ensure the adductor (outer thigh) is working. Then swing the leg slightly behind, and lift back and lower to work the glutes (butt).

2. Ride a bike several days each week, taking care to choose routes that include a variety of inclines. The leg muscles will build faster by utilizing hills, and also by lifting the butt from the seat forcing the leg muscles to engage. For best results and recovery, alternate this routine with the lower-body workout routine. If conducted on the same days, muscle burnout and possibly injuries can occur.

3. Stretch for about 10 minutes before and after each workout, starting first with a five- to 10-minute warm-up of light calisthenics. This will encourage the muscles to grow, will improve flexibility, and will help prevent injury. Each stretch should be held 10 to 30 seconds for best results.

Tips & Warnings

• Proper nutrition is key to muscle growth and overall health, especially when engaging in regular exercise routines.

References

• "The Personal Trainer's Handbook, 2nd Edition"; Teri S. O'Brien; 2003
• "Nutrient Timing"; John Ivy, PhD., Robert portman, PhD.; 2004
• "The Performance Zone"; John Ivy, PhD., Robert Portman, PhD.; 2004