Does cycling have big feet?

A common question asked by many beginner cyclists, fitness enthusiasts and concerned athletes of all ages, is 'will cycling make my legs bigger? ', and the short answer is 'it depends on your genetics, the number of calories you take in, the style of cycling and the type of gear you pedal. This article is designed to provide insight into people who are concerned about increasing the size of their legs and increasing muscle mass.

First we need to make one thing clear - it's very difficult to ride a bike to make us grow "giant" legs. First of all, we need to get rid of a stereotype about this: cycling won't give you the instant thighs that professional athletes do, like Robert Förstemann. Our bodies won't experience a super natural level of muscle growth after a few weekend bike rides, or even a day of jogging. Such thighs come from years of relentless training, constantly trying to fight resistance for long periods on the track or the gym.
But that's still not all that makes some professional cyclists' legs grow, it's also the lower body strength exercises they do, though still within the power rep range and not focusing on size, will allow them to have more power on the track, which inevitably leads to more muscle growth.
But that's still not all, cyclists will have a predefined idea of ​​how strong and "big" they are, so they will follow a strict diet Exclusively for professional athletes, a diet that allows them to take in as many calories as they need. It doesn't matter how much cycling a person does, without excess calories, muscle won't grow, simple as that.
So far in the expert's checklist of muscle building factors when cycling, all have mentioned machines that can increase resistance during exercise, training with lower body weight and a calorie-dense diet, but there's one more determining factor and it's the most important when it comes to building muscle: genetics.

Genetics is the reason that when Bradley Wiggins puts on weight to race, he is still relatively thin compared to Chris Hoy or Robert Förstemann.
These two guys are simply genetically different, their genes dictate how their bodies do different things: Wiggins probably wants him at a lower BMI and Förstemann at a higher one. A small note: there is also a difference in height, Förstemann's frame needed to be wide enough to fully support the weight and muscles. While for Wiggins, the person, although significantly lighter, at the level of having longer legs, is favorable for cycling and will be easier to maintain an effective power-to-weight ratio. So, if you are a person who wishes to have a pair of muscular legs like professional racing athletes. You can follow the lifestyle and training routines of these race experts, but still have to be aware of your metabolism, genes and what's in your diet. .

Increase calories (not just calories from any food, but protein-rich foods supplemented with energy from whole-grain carbs to prevent muscle burn during heavy workouts) .) Try adding in a cycling-specific strength training routine to build muscle. You can switch rep ranges to 8-12 to build in size, but always make sure you're staying active with the extra weight and you don't want to slow down. Gradually increase the intensity of the activity as well as gradually increase the difficulty of the exercises through increasing resistance when cycling, you will soon find that the additional resistance causes a response from the muscles. If not, repeat step one. As a cyclist, one of your main goals is to stay in good shape. Being in good shape can mean very different things to different people, but if you spend a lot of time climbing and biking for 3 to 4 hours a day, being in good shape will mean having a good body. light body. Lightness means keeping body fat to a minimum and eliminating excess muscle. The usual solution for cyclists is not to overeat as they will burn out while riding, while keeping the food high quality and optimal for recovery. Assuming a cyclist burns 2,000 kcal on a ride, they'll make sure they only eat that same amount throughout the day, leaving their total calorie intake to 0. As scary as it sounds, but it's not about starving yourself, it's about making sure you're getting all of your vitamins, minerals, and nutrients from the reduced calories you're taking in. So even though you may not overeat, it's important to refuel and give your body the nutrients it needs to recover. This means getting enough protein, carbs and fat. Make sure to recover with supplements immediately after riding for optimal nutrient timing.

Reduce calories. This process needs to be done with caution, for any endurance athlete (professional or amateur), it is never healthy to cut calories suddenly and quickly. Experiment with small increments until the desired goal is reached. When you cut calories, cut carbs, your body will start using excess muscle and fat for energy when it runs out of fuel. Avoid using exercises with moderate to heavy resistance. Add a bike ride or two per week (depending on your schedule.) To facilitate the extra calorie burn, excess muscle will begin to drop. You may also get some strength gains from cycling at high speeds and for extended periods. If all of the above doesn't cause muscle weight loss, you may need to rethink your regimen. Your nutrition It's important to remember: Everyone's genetic makeup is completely different. Know your body, know what age you are in, need to add more muscle... Know how your metabolism works and experiment with the tips above to achieve the desired results.

The first thing to consider is that having strong legs is really great and the world famous professional cyclists show off their strong legs with pride. However, many of us sometimes feel afraid that frequent cycling can make their legs bigger, making them look unsightly. However, it is not just a lot of cycling that you will have a pair of legs like that of a professional athlete, but it also depends on many factors, from genetics to hard work and nutrition. they apply. For that reason, put aside your fear of big feet and enjoy the amazing effects cycling can have on your health.
Hope the above information has provided you with more options and answers to cycling with big legs. Wish you always have a healthy diet, exercise regimen and improve your work productivity and improve your life.

Reference sources: probikekit.co.uk, welovecycling.com, bicycling.com