the weighting game

[gravelmuncher]

Due to the distinct lack of hills around here, one has developed the need for a little strength training. Does anybody know of any links to weight programs suitable for the road cyclist? I crossed the Blue Mountains on Sunday - Glenbrook to Lithgow - 80km @ 3.05:00, 26 Av - single most painful thing i've ever done. Although the 81 km/h down Mt Victoria Pass was awesome!

~j~

 

[flyingdutch]

Originally posted by gravelmuncher
Due to the distinct lack of hills around here, one has developed the need for a little strength training. Does anybody know of any links to weight programs suitable for the road cyclist? I crossed the Blue Mountains on Sunday - Glenbrook to Lithgow - 80km @ 3.05:00, 26 Av - single most painful thing i've ever done. Although the 81 km/h down Mt Victoria Pass was awesome!

~j~

put weights on your bike!

did this to my father-inlaw in the Adelaide hills a few years back by putting an iron bar inside his seat tube
still made catching the little bugger hard tho...

 

[Hitchy]

Originally posted by gravelmuncher
Due to the distinct lack of hills around here, one has developed the need for a little strength training. Does anybody know of any links to weight programs suitable for the road cyclist? I crossed the Blue Mountains on Sunday - Glenbrook to Lithgow - 80km @ 3.05:00, 26 Av - single most painful thing i've ever done. Although the 81 km/h down Mt Victoria Pass was awesome!

~j~

G'day,

Ric Stern will argue until he is blue in the face, that a weight training program for 'trained' cyclists will provide absolutely no benefit whatsoever. In fact, (his argument goes), it is likely to be detrimental!. You there Ric...????,. Anyway, on bike strength training is probably the 'go'. Try pushing 'big' gears (whilst seated) up whatever hills there are. Also plenty of 'interval' in big gears,

cheers,

Hitchy

cheers,

Hitchy

 

[Euan B Uk]

>>>>> "DRS" == drs <[email protected]> writes:

DRS> Try http://www.velopress.com/weigtrainfor.html.

Excellent, thank you DRS.

Would this routine be suitable for a daily commuter, say on
a Saturday?

My thinking is that more than once a week would be required
to see any gains but that would mean working out on a
cycling day and recovering on a cycling day.

Your thoughts?

--
Cheers, Euan

 

[Drs]

[email protected] <[email protected]> wrote in
message [email protected]
>>>>>> "DRS" == drs <[email protected]> writes:
>
>> Try http://www.velopress.com/weigtrainfor.html.
>
> Excellent, thank you DRS.
>
> Would this routine be suitable for a daily commuter, say
> on a Saturday?
>
> My thinking is that more than once a week would be
> required to see any gains but that would mean working out
> on a cycling day and recovering on a cycling day.
>
> Your thoughts?

Once per week is better than nothing but your muscles will
start to detrain over 7 days. A full body routine should be
done at least twice per week and preferably thrice. I do a
split routine M-W-F. I train more for hypertrophy than
strength, although obviously you can't lift stupid amounts
of iron for any length of time without getting somewhat
stronger, and I use the extended sets of 15 when I'm in a
cutting phase. Obviously you can't lift stupid amounts of
iron for any length of time without getting a bit stronger.
I try to avoid heavy cardio (30 minutes and over) on my
anaerobic days because it's known to interfere with
recovery. Ideally you do anaerobic and aerobic training on
alternate days. If you need to do heavy cardio then do it
after the weights session, if for no other reason than it
will use the energy (muscle glycogen) you need for lifting.

One of the benefits of weights training is that by promoting
at least some muscle growth it helps you change your body
composition. I've just pretty much finished a
bulking/cutting cycle and whilst my body weight is roughly
what it was when I started my body fat percentage has
dropped significantly, which means the difference must be
made up by new muscle. I like my bike but I didn't get that
new muscle from cycling.

--

"I'm proud that I live in a country where witnessing two
hours of bloody, barbarous torture in gloating detail is
considered indicia of religious piety, whereas a mere second
gazing upon a woman's breast is cause for outraged
apoplexy." Betty Bowers,
http://www.bettybowers.com/melgibsonpassion.html