Longer biking sessions

Question
Jerry,
I have been working out for an hour five days a week faithfully for over a year now.I am 50 and trying to keep the belly in check and stay fit for soccer,ball, and hockey that I play and coach my kids in.
I used to pedal my stationary bike for 30 minutes,then do some weights and stretching for another 30.
I wasn't really making any gains,just maintaining a decent fitness level, until a month ago.
I decided to concentrate on the stationary bike,and I went from 30 minutes a day to 90,same moderate exertion level.
I am losing a little weight now which I can understand happening,but what intrigues me is how much stronger my legs have become.
I would have thought that not doing the leg workouts-squats,lunges,leg curls,would have the opposite effect.
If I had known this was going to happen I would have dome it a long time ago-more biking less weights.
Is this true for all or does exercise effect people in different ways? Do I have a certain body type that responds better to extended cardio,etc. Thanks.

Answer
Hi Bud,

Now you know one of the reasons I love Cycling so much. I am 55 and have had 17 year olds "admire" my calves, which were built about 80% from cycling.

I do weight training too, but not as much as I used to do.

What you are likely seeing though is a combination effect. Since you were working out 5 days a week with weights and cardio you were very likely not giving the body time for a full recovery. Now with the more cardio you are giving the body a time to rest. Muscles are actually built while the body is at rest. Also you are working the muscles longer and "fatiguing" them even more so you are actually getting a better leg workout. Your upper body may suffer for this, but in my case I have found it well worth it. At 55 I don't have the desire to bench 300 lbs anymore. I don't do as much "physical" stuff as I used to when I was in the National Guard.

I now concentrate on Cycling and weight management. I try to get in at least one century per month. With training that usually gives me about 300-350 miles per month on a bicycle, and I get to see lots of new places.

The weight loss will probably level off. The strength will keep building as long as you use progressive resistance, either more time on the bike or increase the resistance on the bike.

Here are a couple of sites to look at

www.bmgfitness.com/exercise
www.bmgfitness.com/workout
www.bmgfitness.com
www.healthandfitnessebookclub.com

Hope this helps

Have a great day

Jerry Goodwin