Author Topic: Indoor exercise for cyclists  (Read 682 times)

quixoticgeek

  • Mostly Harmless
Indoor exercise for cyclists
« on: March 31, 2020, 12:31:17 pm »


I'm really missing the exercise I was getting out on the bike, and realising I need to do something indoors while locked down. I'm in a tiny flat so don't have a lot of space or equipment. My floor space is roughly the size of 2 yoga mats side by side. I have 2x 2.5kg dumbbells, 2x3kg dumbells, a 10kg dumbell made up of 2 5kg weights and a  short bar. A form roller, a big elastic band, and a small elastic band. I also have the small caveat that I can't do anything that involves jumping up and down (i.e. burpees or jumping jacks), that just wouldn't be fair on downstairs. 100kg of fat dyke bouncing up and down on their ceiling wouldn't be good.

What useful exercises can I do with this lot that would be benificial once I can do big rides out on the bike again?

J
--
Beer, bikes, and backpacking
http://b.42q.eu/

Pedal Castro

  • so talented I can run with scissors - ouch!
    • Two beers or not two beers...
Re: Indoor exercise for cyclists
« Reply #1 on: March 31, 2020, 01:14:44 pm »
Sufferfest have made some of their "gym" sessions freely available. They are good and aimed at cyclists, most exercises are fairly standard ones for cycling but we'll put together. I'll see if I can find the link, I can't remember if you need to download the app or not for the free access.

Here it is
https://thesufferfest.com/blogs/training-resources/new-4-week-all-in-training-plans-available-now

Re: Indoor exercise for cyclists
« Reply #2 on: March 31, 2020, 02:13:01 pm »
Sufferfest have made some of their "gym" sessions freely available. They are good and aimed at cyclists, most exercises are fairly standard ones for cycling but we'll put together. I'll see if I can find the link, I can't remember if you need to download the app or not for the free access.

Here it is
https://thesufferfest.com/blogs/training-resources/new-4-week-all-in-training-plans-available-now
Some sort of smart trainer is required for the cycling bit. Only free for 14 days.

Re: Indoor exercise for cyclists
« Reply #3 on: March 31, 2020, 02:20:02 pm »
Sufferfest have made some of their "gym" sessions freely available. They are good and aimed at cyclists, most exercises are fairly standard ones for cycling but we'll put together. I'll see if I can find the link, I can't remember if you need to download the app or not for the free access.

Here it is
https://thesufferfest.com/blogs/training-resources/new-4-week-all-in-training-plans-available-now
Some sort of smart trainer is required for the cycling bit. Only free for 14 days.

Also works with dumb trainer. Extra 30 days on top of the 14 days is currently available using code ALLINSUFPLAN

Pedal Castro

  • so talented I can run with scissors - ouch!
    • Two beers or not two beers...
Re: Indoor exercise for cyclists
« Reply #4 on: March 31, 2020, 02:22:44 pm »
And for the yoga and gym sessions no trainer required.

Phil W

Re: Indoor exercise for cyclists
« Reply #5 on: March 31, 2020, 02:53:19 pm »
Not familiar with what the Dutch restrictions are.  Are you allowed out at all?  You’ll want some form of impact exercise to maintain bone health and some form of aerobic exercise for heart and lung health etc.

For strength and which I often do indoors. I have 3 sets of exercise with a minute between each. Each exercise starts as 1 min initially then build till you can do 3 mins of each.

Body weight squat
Push-up
Mountain climbers

Fore arm plank
Body weight split squat
Single leg hip raise

Burpee with push up (realise you don’t want to do this one)
Single leg toe touches
Leg raises

Re: Indoor exercise for cyclists
« Reply #6 on: March 31, 2020, 08:23:54 pm »
Look for online Pilates sessions.
We are using pilateslive.co.uk

LMT

Re: Indoor exercise for cyclists
« Reply #7 on: April 01, 2020, 07:28:30 am »
Check out some calisthenics videos online, this is where you exercise using your own body weight as the resistance, very little extra kit is needed.

T42

  • Old fool in a hurry
Re: Indoor exercise for cyclists
« Reply #8 on: April 01, 2020, 07:56:38 am »
I'm having evil thoughts about stretching a rubber band across a window frame and launching a 2.5-kilo dumbell in the general direction of oh shit. Not much to do with exercise, more like occupational therapy.
I've dusted all those old bottles and set them up straight.

Re: Indoor exercise for cyclists
« Reply #9 on: April 01, 2020, 07:34:39 pm »
I was in a posh London hotel several years ago and a guest was complaining rather rudely at the lack of a gym. The concierge very politely responded “I am sure none of the other guests would mind you running up and down the stairs sir.”. Combine with dumbbells.


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Re: Indoor exercise for cyclists
« Reply #10 on: April 01, 2020, 07:58:30 pm »
I was in a posh London hotel several years ago and a guest was complaining rather rudely at the lack of a gym. The concierge very politely responded “I am sure none of the other guests would mind you running up and down the stairs sir.”. Combine with dumbbells.

Not everyone has stairs, though... :'(

I have what sounds like a similar setup to QG: some pairs of dumbbells (I think mine are 10kg, 5kg and 3kg at the moment but can be adjusted), some resistance bands and not much space (or turbo at the moment).  Since the gym shut and my regular classes are no more I've been scouring Youtube for home workouts and doing some of those, but have found them to be of varying quality - if anyone has suggestions for good channels, I'd be interested to know.

I do a 5 minute plank thing (via Alexa!) most days, and try to get in some combination of squats, lunges and rows. We also have a pull-up bar on one of the doors, but it's a wretched and evil thing so I ignore it. :demon:

Some ideas:

https://www.trainingpeaks.com/blog/the-best-strength-exercises-for-cyclists/
https://www.britishcycling.org.uk/knowledge/bike-kit/article/izn20160113-Ask-the-experts-How-to--Beginner-strength-exercises-for-cyclists-0
https://www.bicycling.com/training/a20036554/10-essential-strength-exercises-for-cyclists/

Re: Indoor exercise for cyclists
« Reply #11 on: April 02, 2020, 08:56:30 am »
I was in a posh London hotel several years ago and a guest was complaining rather rudely at the lack of a gym. The concierge very politely responded “I am sure none of the other guests would mind you running up and down the stairs sir.”. Combine with dumbbells.

Not everyone has stairs, though... :'(

I have what sounds like a similar setup to QG: some pairs of dumbbells (I think mine are 10kg, 5kg and 3kg at the moment but can be adjusted), some resistance bands and not much space (or turbo at the moment).  Since the gym shut and my regular classes are no more I've been scouring Youtube for home workouts and doing some of those, but have found them to be of varying quality - if anyone has suggestions for good channels, I'd be interested to know.

I do a 5 minute plank thing (via Alexa!) most days, and try to get in some combination of squats, lunges and rows. We also have a pull-up bar on one of the doors, but it's a wretched and evil thing so I ignore it. :demon:

Some ideas:

https://www.trainingpeaks.com/blog/the-best-strength-exercises-for-cyclists/
https://www.britishcycling.org.uk/knowledge/bike-kit/article/izn20160113-Ask-the-experts-How-to--Beginner-strength-exercises-for-cyclists-0
https://www.bicycling.com/training/a20036554/10-essential-strength-exercises-for-cyclists/
I used my powers that rival those of Sherlock Holmes to deduce QG probably has stairs. That mental effort has exhausted me and so I cannot help with your enquiry.


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telstarbox

  • Loving the lanes
Re: Indoor exercise for cyclists
« Reply #12 on: April 02, 2020, 09:17:13 am »
  I also have the small caveat that I can't do anything that involves jumping up and down (i.e. burpees or jumping jacks), that just wouldn't be fair on downstairs. 100kg of fat dyke bouncing up and down on their ceiling wouldn't be good.
 
J

Could you coordinate with downstairs so that you do the jumping while they go out to the shops? (Assume this is still permitted in NL?)
2019 🏅 R1000 and B1000

quixoticgeek

  • Mostly Harmless
Re: Indoor exercise for cyclists
« Reply #13 on: April 02, 2020, 03:30:00 pm »
I used my powers that rival those of Sherlock Holmes to deduce QG probably has stairs. That mental effort has exhausted me and so I cannot help with your enquiry.

There is a stair case, it is communal and shared between all the flats in the building. My concern would be of breathing all over it, or rather if anyone else has. Stair rails are a wonderful vector of disease. Which is one of the reasons I've ruled out it's use for exercise. I don't have enough masks to make it safe.

Could you coordinate with downstairs so that you do the jumping while they go out to the shops? (Assume this is still permitted in NL?)

Give it took me 3 years to get enough of a relationship with my immediate neighbour opposite to get her phone number so we can communicate (she works weird hours), I don't hold out much hope for downstairs.

Yes nipping to the shops in .nl is OK, I've no idea when they do it or for how long.

J
--
Beer, bikes, and backpacking
http://b.42q.eu/