u/moijk

I alternate between cycling to work (35 min each way) and using the gym at work.

Right now I got a program that covers most in one go:

biceps - Biceps curl (barbell)
triceps - Triceps extension (cable)
chest - Bench press (barbell)
back - Back Extension w/weight
shoulders - lat pulldown (cable)
abs - cable crunch

All has 3 sets

I run supersets just to get this done in about 30 minutes. I got 2 hours exercise in working hours so that makes it easy to fit into my day.

But I want (an) alternate program(s), and I want to do legs - either for the rainy or cold days I don't want to subject my bikes to, or not to get stale in the progress.

Any suggestions?

My spouse has a nice bike that she very rarely use but have seen better days, and I hate working on her 3x setup since .. well.. I am not a fan of them. The kid got a new bike with Cues, and I have to say I liked it. looks great and works great. So I thought, why not make all their bikes cues so if I can buy spares and it'll fit all.

But here is the question. Cues comes with a 170mm crank as minimum. She is 155 or thereabout so for her to have the best enjoyment, I thought why not go for a crank with 160mm crank. I have seen shorter cranks as well, 155mm? 150mm?

I like a crank that has replaceable cogs. I would like it in black matching the cues. Now, any got any suggestions?

She's a short one, about 155cm. I bought my youngest a new bike and that came with Cues, which looks just awesome and feels great so I thought that was a good idea. But cues crank is 170 or 175, which is a tad too large and I want to make it as good to ride as possible.

Will 160mm be perfect? I have found some cranks which have that.

I will have to calculate the teeth count based on what she have and what she use, but how does shorter cranks usually affect gearing? Is it neglible so I can just use the gear ratio from her 3x to guess what an optimal 10/11 speed would be or should I go slightly lower just to compensate for the smaller leverage?