On Fri, 17 Jan 2003 20:01:08 -0500, "dwall" <
[email protected]> wrote:
>
http://spokepost.com/news/?articleID=109 This site has the details of cycling weight training!
That's a good article. My only quibble is with breaking your lifting down into "power" and
"strength" phases. If you want to work on power and acceleration with a load between 40-60% of your
1RM do it on the bike where you're getting a lot more specificity (same thing with muscular
endurance). Save time in the gym for working on absolute strength.
Generally speaking, a good workout involve some type of lower body exercise, some kind of upper body
press and some kind of upper body pull.
For lower body I'd go with the front squat, romanian deadlifts, and the ubiquitous leg press.
For cyclists, the best and safest upper body exercises would be the overhead press (barbell or
dumbbell), and the yates row or any chest-supported row machine. I'd also add a dumbell or barbell
shrug and kind of ab work.
Front squat:
http://www.exrx.net/WeightExercises/Quadriceps/BBFrontSquat.html
http://www.exrx.net/WeightExercises/OlympicLifts/FrontSquat.html
Romanian deadlifts:
http://www.wsu.edu/~strength/rdl.htm
Yates row:
http://www.rustyiron.net/videos.htm
To avoid hypertrophy and work mainly on strength stick to many sets of few reps, say 5x5 or 6x4
(sets x reps), and be careful if you're hypercaloric, like say between Thanksgiving and Christmas.
IMHO doing your weight training before riding is preferable because your ATP energy system will
easily recharged, but because cycling stresses all three energy systems you're going to be hurting
in the gym if you ride first unless it's a purely aerobic ride.
Lift year round also. Look to make strength gains in the off-season and then hold onto them until
the next off-season by hitting the gym for at least one hard workout once a week.
--
Scott Johnson "be a man ,stop looking for handouts , eat ,lift and shut your mouth" -John Carlo
