Hi All - I am an extremely novice non-competitive track bike junkie that was hoping for training advice or someone who could point me in the right direction for more resources. I am sorry if this is the wrong forum as I wasn't sure if I should post this in Cycling Training or Track but hoped there'd be some that were more dialed to sprinter training methodology here..
Over the last year I've shifted my cycling focus entirely toward sprint efforts on a fixed gear bike to preserve & enhance lean mass. I love the high of biking as well as the overall cardiovascular physicality of it, and didn't want to give it up but also wanted to stay focused within a discipline that would be compatible with bodybuilding/powerlifting (another long-time passion of mine). I figured track sprinting would be a great fit and was right - My widdled thighs (probably from road riding) went from 24" to close to 27" in about 12 months and I've felt more physically fit, leaner, more vascular and healthier than I ever have before (maintained about 190 lbs. bodyweight @ 5'8")
Anyway, I've been more or less shooting from the hip training-wise.. but wanted to throw my split out there for some feedback from anyone who might have some good insights. I know pro track guys can still make progression with the iron even with lots of bike riding (i.e. can squat 400+ / push leg press sled 1000+ lbs.) - so I'm curious if anyone knows the typical weightlifting frequency / volume to augment sprint training. I've read online that the biggest most powerful guys usually do 2 or so weight sessions a week and then sport-specific training surrounding that, but there doesn't seem to be much documentation out there about weight lifting to support training other than "do a few hack squats etc." Again my goals are not to be competitive but to continue to add mass, get infinitely strong on deadlift/squat/leg-press, stay lean & keep biking in my life
This is what I'm currently doing:
Sa - Bike Double (Track [Track Sprint Intervals - Fixed Gear] Morning / Fun Road Ride Afternoon)
Sun - Rest / Off or light Fun Road Ride
Mon - Squat, Leg Press, Romanian DL, Bench, Bent-Over Row
Tues - Rest / Off
Wed - Squat, Leg Press, Romanian DL, Bi Curl/Tri Press, Bike [Track Sprints Intervals - Road-Bike w/ various Gearings]
Thu - Rest / Off
Fri - Squat, Leg Press, Romanian DL, Shoulder Press, Pull-Downs
I do 8-10 weeks of progression (increasing weight [iron], increasing effort [bike] intensity / duration and/or gear) then 2 weeks completely off & repeat (starting low but ending higher than previous periodization). For each exercise on a gym day I do 1 set rest-paused
How do pro's get to massive poundages and still incorporate a lot of bike training? Do they just do off-season weight lifting primarily then weaken once they go into training season on the track? Do they use a blend all-year round? I find it extremely difficult to progress weight-wise if I keep biking (even though I'm just doing high torque / HP sprinting) ... Would I potentially gain more strength lifting less frequently (Even though my overall volume is so low)?
Thanks for any help in advance
Over the last year I've shifted my cycling focus entirely toward sprint efforts on a fixed gear bike to preserve & enhance lean mass. I love the high of biking as well as the overall cardiovascular physicality of it, and didn't want to give it up but also wanted to stay focused within a discipline that would be compatible with bodybuilding/powerlifting (another long-time passion of mine). I figured track sprinting would be a great fit and was right - My widdled thighs (probably from road riding) went from 24" to close to 27" in about 12 months and I've felt more physically fit, leaner, more vascular and healthier than I ever have before (maintained about 190 lbs. bodyweight @ 5'8")
Anyway, I've been more or less shooting from the hip training-wise.. but wanted to throw my split out there for some feedback from anyone who might have some good insights. I know pro track guys can still make progression with the iron even with lots of bike riding (i.e. can squat 400+ / push leg press sled 1000+ lbs.) - so I'm curious if anyone knows the typical weightlifting frequency / volume to augment sprint training. I've read online that the biggest most powerful guys usually do 2 or so weight sessions a week and then sport-specific training surrounding that, but there doesn't seem to be much documentation out there about weight lifting to support training other than "do a few hack squats etc." Again my goals are not to be competitive but to continue to add mass, get infinitely strong on deadlift/squat/leg-press, stay lean & keep biking in my life
This is what I'm currently doing:
Sa - Bike Double (Track [Track Sprint Intervals - Fixed Gear] Morning / Fun Road Ride Afternoon)
Sun - Rest / Off or light Fun Road Ride
Mon - Squat, Leg Press, Romanian DL, Bench, Bent-Over Row
Tues - Rest / Off
Wed - Squat, Leg Press, Romanian DL, Bi Curl/Tri Press, Bike [Track Sprints Intervals - Road-Bike w/ various Gearings]
Thu - Rest / Off
Fri - Squat, Leg Press, Romanian DL, Shoulder Press, Pull-Downs
I do 8-10 weeks of progression (increasing weight [iron], increasing effort [bike] intensity / duration and/or gear) then 2 weeks completely off & repeat (starting low but ending higher than previous periodization). For each exercise on a gym day I do 1 set rest-paused
How do pro's get to massive poundages and still incorporate a lot of bike training? Do they just do off-season weight lifting primarily then weaken once they go into training season on the track? Do they use a blend all-year round? I find it extremely difficult to progress weight-wise if I keep biking (even though I'm just doing high torque / HP sprinting) ... Would I potentially gain more strength lifting less frequently (Even though my overall volume is so low)?
Thanks for any help in advance