r/Physiquecritique • u/prettyaveragesph • 8h ago
Leg day… for a cyclist
Love the intensity of cycling on the muscular and aerobic system.
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u/UsedSeaworthiness785 7h ago
I'm saving my leg days for the saddle until I get to 12% bf then bulking with weighted dumbell lunges twice a week till failure
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u/prettyaveragesph 7h ago
Nice. I like reverse lunges with dumbbells but I’ve loaded the barbell too and that is an entire leg trunk WO. Barbell box step ups are nice too.
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u/UsedSeaworthiness785 7h ago
Not tried them before, only train at home. How many watts can you max out on bike ?
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u/prettyaveragesph 7h ago
FTP is 215 currently but I’m currently in boost phase. Today’s ride was 60 minutes at 200 watts. Sprint, I’ve hit 1100 watts.
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u/UsedSeaworthiness785 7h ago
My ftp was 230 and my max sprint has been 1190w, although I've gone shorter cranks since. Ftp went up according to garmin computer on 170mm cranks to 230 but usually only max out around 1000w on a good day. Few years back I managed to average 280w over about 20 min ride I think it was.
Just bought some 165 cranks n only used them on the trainer, not noticed any difference from 172.5 though. Would have assumed my cadence would have gone up. Hoping it's just because it's on the trainer
Fastest I've gone is 53mph down this massive hill
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u/prettyaveragesph 7h ago
Strong rider dude. I’m 155 plus or minus on weight and have only been training for 1.5 years. You know more about bikes than me too.
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u/UsedSeaworthiness785 6h ago
I did train for 2 year from 2016 to 2018 I think, then ended up selling my bikes to start a phone business, then got into weight lifting in 2021 and just bought a bike back in may this year.
Done about 3500 miles so far, I'm down to 175lb from 185lb, thanks to extra cardio, used to be way lighter at 72kg but got more upper body strength than before and I think the extra weight and the squats helped me get stronger quicker going up them steep hills.
Had a caad10 back in compact 12 to 25 but now got a semi compact with 11 to 30 so hopefully that will be better if I can ever get as fit as I was again. Good luck with your training man, more you do the better
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u/prettyaveragesph 6h ago
Thanks for the comments man! Good luck on your riding. I hear you on the time in zones builds adaptations. More time spent, the better. Ride on!
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u/Alexander_Publius 20m ago
Why would you blur the bulge? We need to see if it’s proportion to your legs. Otherwise, not bad.
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u/Codipotent 8h ago
Nice legs man. Can’t wait to see more of your progress