Weight training

chilievans

Does Anyone use weights? If so what program?

Dr_Death

I use some free weights, more in the winter than the summer. Just some basic upper body stuff. Plenty of programs on t'internet if you scout around - this is about the first one I found on google and seems reasonable (despite the dodgy name!)

http://www.gain-weight-muscle-fast.com/

AndyGates

I do a freeweights program - clean & jerk, bench, rows, curls, hyperextensions and some crunchy stuff. Relatively high rep (12-14) and explosive. I found that going really heavy made me powerful but slow, which is no use on a bike; my programme's for upper body, explosiveness and core strength for triathlon and archery, as I've got the legs of Geoff Capes's mum already.

Iain W

It depends on what you're objectives are. As an aid to MTBing, then the best to go for is something to improve your upper body strength which is useful to chuck the bike around on the trail. Body Pump classes are pretty good for that where you use free weights in a systematic routine where all the major muscle groups are targeted in turn. It works on varying the speed of reps, so your muscles don't get too used to the same pattern of movement. I find it's quite good for improving endurance and recovery as well. Another good thing, though not using weights necessarily is a circuit training class, especially if you're using your body weight for resistance

Bulking up a lot won't do you much good though, as that excess weight is just more to carry around without any real performance benefit.

RichMTB

Agree with the above.

I do some light free weights for the upper body, bulk definitley doesn't help while on the bike, so high reps and relatively low weight would seem to be the way to go

MilitantGraham

I've been weight training for a few months now. I'm just training weight for the sake of training with weights though, not as a means of improving my cycling fitness.
Deadlifts, squats, bench press, etc. the usual stuff. No set programme. See link in signature below.

jmeadows

i used to be a bodybuilding steg head a few years back when i went off the rails, common misconception is that weights make you slow, what about sprinters?
you have to do right exercises, ones that use the fast twitch muscle fibres, these are what gets people explosive power, do the slow twitch or get carried away and you will be sluggish and lose stamina...

james01189

ok, if you want to "bulk up" from weights then you must keep the reps low and the weight relitivly high, if you can do 4 sets of 8 with good form/posture then move up the weight and do 6 reps, do this until you can do 8 of the new weight and move up again and so on... you need progression or you will not grow.

secondly, the above poster mentioned fast and slow twitch muscle fibers.

fast twich fibers make you BIG and STRONG - we do not need this for cycling, however it will be ok for your upper body (the above workout will stimulate fast twitch fibers and make you bigger)

slow twitch increase your indurance - this is ideal for cycling, so for legs i would reccomend doing low weight's with high reps, keeping the reps above 15+, this will stimulate the slow twitch fibers and keep your indurance strong.

remeber if you are doing any training, diet is the key, make sure you consume 6 small meals a day with plently of protien, carbs and good fat!

clarkson

i just do sit uops and press ups. at the minute im on 20 press ups and 25 sit ups, gradually increasing with time. i figured it'd help me be able to throw the biek around a bit more!

Chr!s

I do a wide array of bodyweight exercises with added weight.

I must prefer this sort of training as I class strength as being able to climb and throw around your own body weight with control, not just lifting a huge amount of weight on your chest..

Pull ups, chin ups, press ups (different hand patterns) all with a backpack with 20lbs in, will give you awesome strength.

Squats with the same weight on your back are also great.


http://youtube.com/watch?v=Apib4QuTOAQ

Matteeboy

I've been "working out" since I was 16 (now 32) and have been through various stages.

Initially it was purely bulking - took me years to find a good routine but once I did, I gained three stone in 18 months - from 9.25 to 12.25 stone (5'8") with very little bodyfat.

However, I slightly overdid it and suddenly found other sports (MTBing and especiall surfing but also martial arts) harder and I got a bit over bulky.

So went on a major fitness mission (I was fit but wanted to trim a bit) and am now happy at 11.5 (ish) stone.
I used to teach the circuit side of kickboxing, have passed the Royal Marines Potential Officers Course, and recently taken up 10k trail running - Cam 5th out of 700 on my 2nd race (see pic, me in black/red shorts at the finish line of that 10k race)

My routine is now home based and just for maintaining strength and tone - nearly all bodyweight stuff including some rather unique press ups. If anyone needs any tips, then shout - I find the strength and fitness invaluable in SO many situations including MTBing (cycle 10 hard miles every day for fitness + running + weights + surfing, etc)