How long, and what exercises, for biker legs (like these...)?

How long, and what exercises, for biker legs (like these...)?
This may seem like an unusual question, but I have resolved that I wish to take a healthy approach in strengthening my legs, and involve them in cycling.

Thank you for your help. I truly appreciate that you are helping me take a new approach in my rather unhealthy lifestyle...

http://images.google.com/imgres?imgurl=http://chavezcycling.com/wp-content/uploads/2010/03/cycling-compression-tights.jpg&imgrefurl=http://chavezcycling.com/mens-cycling-gear/&usg=__pbnQ1U0UJ3R9lXp6-XxU1-UkMy0=&h=350&w=350&sz=13&hl=en&start=0&sig2=YzTHwqYdhmu-duSwfeWUFw&zoom=1&tbnid=gZ1FShwHPe_kPM:&tbnh=121&tbnw=121&ei=BDHiTLa6FYP2swPT7_XtCg&prev=/images%3Fq%3Dbike%2Btights%26hl%3Den%26biw%3D1344%26bih%3D499%26gbv%3D2%26tbs%3Disch:1&itbs=1&iact=hc&vpx=114&vpy=179&dur=1737&hovh=225&hovw=225&tx=166&ty=224&oei=BDHiTLa6FYP2swPT7_XtCg&esq=1&page=1&ndsp=18&ved=1t:429,r:9,s:0

Posted by Sebastian
You ought to do your best to be taken for a new approach

Posted by Bob A
You need to ride more it never gets easier you just go faster. Climb hills and do intervals where you sprint as fast as you can and then drop back to recover. Winter is a good time to hit the weights.

http://www.bicycling.com/training-nutrition/training-fitness

Posted by SoccerRefToo
ping

You came to one of the right sports for that look.... the other is running. If you have time to do both, it would be best. I ride to stay in cardio shape, with no impact. I referee soccer for my impact workout. I strongly believe you need both to lead a healthy lifestyle. Impact keeps bones strong and healthy. But, as you age the impact mounts up on joints..... so I limit the potential damage.

So ride and run. Learn to ride properly by spinning with moderate pedal pressure. Do not mash the pedals. "Mashing" is pedaling in to high of a gear with too much pedal power. Spinning allows modern cyclists to ride distance with speed, with little fatigue. It is the proper way to ride a bike. It and using the gears to maintain that spin rate over the full distance of your ride... no matter the terrain... is a critical skill to successful cycling.

I ride daily now, for one to two hours. But in years past I would get a ride or two during the week, and ride long hard rides on the weekends. Tides of two or more hours, minimum 20 miles, maximum (normally) 50 mile rides.... as time permitted. When you ride less, you ride with more commitment when you can get on the bike.

As the daylight hours go less, I would spend time at 24 hour to do some evening workouts on the elliptical, trainer, or treadmill. A little in core body exercise just to feel good....

A healthy lifestyle is not so much just exercise, but it is life in moderation. It is not a diet, but a diet of reasonable eating habits. It is not about a life of abstinence, as it is a life without MAJOR issues. Those that you have should be in moderation.

Good Luck! You really can do this....

Soccerref

Give your answer to this question below! More vigorous exercise can help improve fitness of the heart and lungs, which can provide even more consistent benefits for lowering heart disease risk. ... Exercise Fitness Blog

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