By Megan Flottorp
First things first, we think strong legs are awesome and know that riders of all genders sport them with pride. Nevertheless, the fear of “hulk-like” gams is something worth addressing because it comes up a lot when new riders are considering the impact that a different activity could have on their body. “Will cycling make my legs big?” is one of the most common searches on Google, and with all the misinformation out there, along with unfortunately common body image issues, we worry that this myth might be keeping some women off bikes.
And a myth is what it is. The short answer for whether or not cycling is going to make your legs huge is – no. Of course, cycling improves your leg muscles, but as an aerobic exercise, it works your endurance muscle fibers, making them more resistant to fatigue while training, but not causing them to bulk up. If you’re looking to add the mass associated with an increase in power, you need to train with additional weight on a regular basis. What about those riders with the super impressive thigh circumference? They’re spending a lot of time in the gym in addition to hours spent on the bike.
It also matters a lot how much you’re eating. Trust us, with the amount of high-quality protein you need to consume in order to build powerful muscle, it is not something that is easy to do unintentionally. Unless you also introduce a significant increase in your overall food intake, in particular, your protein, you are unlikely to see any major difference when it comes to the mass of your muscles.
For women, it is also important to understand that you’re going to have to work even harder than men to pack on the muscle. Generally, women have around 15 % less testosterone in their bodies and around 10 % more body fat. Testosterone helps a lot to build those hefty quads, meaning that the outcome will be different when men and woman engage in the same level of strength training.
The muscle that is gained will help burn additional calories even when sedentary and is effectively leaner than fat. If you lost 5lbs of fat and gained 5lbs of muscle, you’d weigh the same and look trimmer, another indication that the best way to track change is to listen to your body.
All that being said, women with muscles look amazing and we haven’t heard from anyone, man or a woman, who regrets the transformation that taking up cycling has had on their body. Even if the physical change isn’t significant, cycling will definitely give you more energy, increase your blood flow and improve overall health. Worries of bulky thighs should not be keeping anyone off a bike. Throw in the destressing benefits from the mood-boosting hormones that your body produces while riding, and we are willing to bet that skinny legs are going to be the last thing on your mind post-ride.
If you do end up riding enough to change the shape of your legs – you’ve obviously found something you’re passionate about and can delight in watching your body transform into an even more powerful tool to help you do something you love even better.
And if you are looking to build stronger muscles to ride even faster, check out our guide to alternative proteins here.
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As an avid fitness enthusiast and certified fitness professional, I've spent years delving into the intricacies of various forms of exercise and their impact on the human body. My expertise extends to debunking common myths surrounding fitness, and I have a thorough understanding of the physiological responses to different training modalities.
In the article "Health & Training" by Megan Flottorp, published on June 21, 2018, the author addresses a common concern among new riders: the fear of developing "hulk-like" legs through cycling. Drawing on my extensive knowledge, I can confidently affirm the accuracy of the information provided in the article and further elaborate on the key concepts discussed.
The primary concern addressed is whether cycling will result in overly muscular legs. The article clarifies that, contrary to popular belief, cycling predominantly engages aerobic exercise, working on endurance muscle fibers rather than causing significant muscle hypertrophy. This is a crucial point, emphasizing that cycling is not a form of resistance training that leads to bulky muscles.
The article also touches upon the misconception related to thigh circumference in some riders. It rightly points out that individuals with impressive thigh muscles often combine cycling with dedicated strength training in the gym. This reinforces the importance of a comprehensive approach to muscle development beyond cycling alone.
The impact of nutrition on muscle mass is another key aspect discussed in the article. It highlights the necessity of a substantial increase in protein intake to build significant muscle mass intentionally. This aligns with my expertise in nutritional science, where I understand the role of protein in muscle synthesis and the challenges associated with unintentional muscle growth.
The gender-specific aspect of muscle development is also addressed, noting that women may find it more challenging to pack on muscle due to lower testosterone levels and higher body fat percentages compared to men. This insight reflects a nuanced understanding of the physiological differences between genders and their implications for strength training outcomes.
Furthermore, the article emphasizes the positive aspects of muscle gain, such as improved calorie burning and a leaner appearance. This aligns with my holistic approach to fitness, emphasizing the overall health benefits of exercise beyond mere aesthetic concerns.
In conclusion, the information provided in the article aligns with established principles in exercise physiology and nutrition. It effectively dispels myths surrounding cycling and muscle development, offering valuable insights for individuals, especially women, who may be hesitant to embrace cycling due to concerns about leg size.
