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lacking in leg strength and stamina exercises?
hello all
I am a new rider, about 4 months now, 44 years old, male, 72 kg (165 pounds?) , riding on weekends only. Riding for fun and fitness only. I have a Trek 1000 road bike (2004) and Shimano clipless pedals (M540). I find that I can pedal relatively well at cadence of 90-100 rpm but if I have to push a big gear then I very quickly run out of steam. I also have no stamina and have to stop for a drink every 15 min of so..... I am wondering what I can do to improve my leg muscle (quads?) strength and general cycling stamina without ruining my knees and other parts of my body. Perhaps some easy to do at-home exercises? I heard step-ups are good but I have no idea what they are exactly.... thanks in advance -- Yuri |
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