Gym work for the kilo

Boardman

Hello everybody!!
I want to know if you have any information about what cualities (explosive, resitance, max strengh,etc) I most to work on the gym to do the kilo seriously.






Thanks

ed073

Do you have a track coach? The kiko is a very specialised event, so good coaching is vital. In terms of gym work, your primary goal will be increasing the muscle cross section. i.e. hypertrophy = more power.
Compound exercises should form the basis of your routine, squats, deadlifts, bench presses etc etc.

Boardman

Thanks for your help Ed073!

I haven´t a coach, Im my oun coach.

I´m fron San Juan, Argentina and here it´s hard to do enithing seriously because the country goes very bad.

For that reason I need the forum´s help because I´m alone.

I´m read magazines and books of cycle for about 12 years, but I need help of experience people.

Thanks again, and sorry for my patetic english.

ed073

Cheers mate!!
contact your federation....they should still be excited after Curuchet finally won his world title here in Melbourne.


and don't worry about your English....better than most people on discussion boards who you would think use English as their first language!!

mattv2099

"performance cycling" by David Morris is very in depth about lifting to gain power for cycling.

Boardman

Thanks Again!

Im try to find that book, I´m a read adict about trainning and all that stuff.



Pd: the Curuchet-Perez victory here, its a bottle in the ocean...The only sport here it´s futbol and futbol and...futbol! It´s terrible but real.



Bye!

ed073

that's terrible....

what about the Pumas???

leifclarke

I can't find much documentation on strength training for the kilo either. It's such a specialized event that I'd like to read something a little more concrete then a book about 'strength training for cyclists', etc. I have my own theories and do plenty of gym work that I feel will benefit me in the kilo. What I do just seems logical to me. I do a combination of power movements (squats, leg press, dead lifts) concentrating on a different aspects of fitness. High weight power sets, high rep burnout sets, medium weight explosive movement sets, etc. Secondary movements like leg curls and hip abductor/adductor are important for full development, probably doesn't make you go any faster but in the long run I believe it is important. In addition I spend a lot of time doing core strengthening exercises to help keep my upper body rigid and stable in the first 100 meters of the event.

But as far frequency and duration of workouts, various forms of periodization, etc I really don't know what is ideal for the kilo rider. I cut the weights almost entirely once the season starts. Maybe a set or two of light, deep sqauts every now and then for range of motion and joint health.

I'd love to learn more! Post up if you're a kilo specialist.

Thanks,

Leif

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velomanct

I think you have the right idea. In my opinion, as long as you are doing a good periodized weight program over the winter, varying your reps and weights, you will build the neccessary strength. I think the harder part is integrating weights with in-season workouts.

Boardman

Leyfclarke: thanks for your reply, I´m a retired triathlete, and I have 20 years old. I want to work seriously in the kilo to win a national campionship or something like thath.

I dream with do it my self an specialist ¿do you under stund?.

Now, a question: ¿are you a kilo specialist?



god bye, see you later kilofan!

leifclarke

No, I'm not a specialist. I do okay at it. I've only ridden it a few times in competition and on quite slow tracks. People I've beat on these slow tracks go on to ride respectable times on quicker tracks. So I'd like to focus a little time and energy on the kilo and see what I'm capable of.

Good luck Boardman. I wish I knew more but I'm looking for help too.

Leif

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