Body Weight Training
Comments
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Focus should be on developing the speed/rate at which force can be applied.
Do you know any decent excercises/drills to acheive this? I used to row to a reasonably high level and as we went from the transition from strength to power training just before the summer race season we'd do a lot of plyometric jumps and the like.
I wouldn't recommend that to anyone who hasn't got a decent base of strength work in place first and also I don't know how well it translates into cycling. The rowing stroke has a power phase about 3-4 times as long as in cycling so imagine the limitations in cycling are as much neural as muscular.0 -
Yep.G-Wiz wrote:Focus should be on developing the speed/rate at which force can be applied.
Do you know any decent excercises/drills to acheive this?
Sprinting on a bike is by far and away the best exercise drill for this.
plyos, box jumps, and leg press throw/catch - only supervised and with appropriately modified equipment - are things that sprint specialists also do. but none of it replicates the joint angles/forces/speeds of sprinting on a bike, which is why the majority of a sprinters training time is done on a bike.0 -
There is no way that the Shlecks do weight training - well not with their arms anyway...0
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I find the 2 below exercises with heavy barbell really helpful for cycling. It extra beneficial for climbing. Lifting heavy and restricting myself to just these 2 exercises gives me a hard workout and enough recovery time.
Clean and Press
Squats0 -
Rock climbing?sandbag wrote:I find the 2 below exercises with heavy barbell really helpful for cycling. It extra beneficial for climbing. Lifting heavy and restricting myself to just these 2 exercises gives me a hard workout and enough recovery time.
Clean and Press
Squats0 -
There are plenty of bodyweight core exercies that will help with cycling..
The plank (full core) 3 sets for as long as poss
Hyper extension, dorsal raises, cobras.(lower back).Try 3 sets of around 15 at a slow tempo.
Side plank (sides glutes, lower back, abs) 3 x sl long as poss
If you have a core stability ball then there are numerous exercises
Jacknifes, great for hamstring and glutes and lower back, 3 x15
Bodyweight squats are great, single leg squats are aslo good and i know lance does these.
Box jumps (basically jumping as high as you can)
If you look online there is endless info on the subject from proffesionals, Im a personal trainer myself, ive been a gym instructor for years and a gym manager at david lloyd and a few other clubs.
I trained a girl who won the nationals in bmx a few years ago.0 -
Stiff leg deadlifts are good for hamstrings (so i've been told)0
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Argos doing a great Medicine Ball for 28 quid, platic coated with handles.
You can do loads of exercises with it, safely too.
All you young-bucks who don't do any Core, Weights, Body Weight, Circuits etc...
Just get to 52 and still be riding without the extra training. You prob won't be able too!
Been proven lately - Scientifically, apparently - that most cyclist have very poor bone density as a cycling doesn't stress this aspect of fitness.
When I came off last year, and cracked my neck of femur, Consultant said my high Bone Density prob stopped my from shattering the whole top of the femur.
35 plus years of wts, circuits, squash, Martial Arts, body wt exercise, strtetching etc,
saved me from potential Life Threatening injury. I know where my opinion stands...0 -
Splottboy wrote:Argos doing a great Medicine Ball for 28 quid, platic coated with handles.
You can do loads of exercises with it, safely too.
All you young-bucks who don't do any Core, Weights, Body Weight, Circuits etc...
Just get to 52 and still be riding without the extra training. You prob won't be able too!
Been proven lately - Scientifically, apparently - that most cyclist have very poor bone density as a cycling doesn't stress this aspect of fitness.
When I came off last year, and cracked my neck of femur, Consultant said my high Bone Density prob stopped my from shattering the whole top of the femur.
35 plus years of wts, circuits, squash, Martial Arts, body wt exercise, strtetching etc,
saved me from potential Life Threatening injury. I know where my opinion stands...
good point about bone density. Some form of resistance training is pretty much essential for overall fitness over the long term.
So many cyclists have told me they don't do any upper body work at all for fear of putting on weight which is just a joke, few sets of pushups, pullups, core work a week isn't going to turn you into Schwarzenegger.
And again, it's just pretty lame to have the upper body strength of a small child like plenty of very good seem cyclists seem to have, i did a gym session with a 1st cat lad recently and he couldn't do a set of 20 pushsups or even 1 bodyweight pullup :shock: :oops:0 -
satan80 wrote:So many cyclists have told me they don't do any upper body work at all for fear of putting on weight which is just a joke, few sets of pushups, pullups, core work a week isn't going to turn you into Schwarzenegger.
I think that all depends on your body type. Personally, once I touch any upper body weights I add muscle very easily. Some people can lift weights all day and never seem to bulk out at all. I still do full body weight training (lighter weights/high rep) during the winter though for cross training, along with core work. During the season, it's just core and lower body work for me (aside from a few pushups).0 -
smithy1.0 wrote:I think that all depends on your body type. Personally, once I touch any upper body weights I add muscle very easily. Some people can lift weights all day and never seem to bulk out at all. I still do full body weight training (lighter weights/high rep) during the winter though for cross training, along with core work. During the season, it's just core and lower body work for me (aside from a few pushups).
You'll only bulk if you eat - and I mean EAT.0 -
jacster wrote:smithy1.0 wrote:I think that all depends on your body type. Personally, once I touch any upper body weights I add muscle very easily. Some people can lift weights all day and never seem to bulk out at all. I still do full body weight training (lighter weights/high rep) during the winter though for cross training, along with core work. During the season, it's just core and lower body work for me (aside from a few pushups).
You'll only bulk if you eat - and I mean EAT.
Wrong again. You can take eat very little but take protein supplements and still bulk up. It also DOES depend on genetics. I can put weight/muscle on very easily - without eating a lot. Just need to hit the gym. Which is why I now avoid it.0 -
Erm...No! I'm a Endo-Mesomorphic body type too. Which means, I put on muscle very easily, and can get fat laying over this if I overeat or lessen my training. I'm not a huge eater.
Recovering from injury, I've gone from 12st 1lb to 13st 1lb, with using only a max of 60% of bodyweight on some exercises. Other exercise weights were much lower.
There is a bit of extra fat too, but mostly it's muscle. I just gain muscle easily.
Others I know, a friend who played Pro soccer, trained with HUGE weights and couldn't put hardly anything on. He was very strong though, bench pressing almost double his body weight, and squating even more. And he eats like a bloody horse!!! ( Lucky git! )
Last I heard he was a Male Fashion Model...working with gorgeous females.
So, as the famous quote say's "If you want to be an Olympic champion, choose your parents carefully." In other words, probably 85 - 90% of your ability is Genetically pre-determined, and the other 10 - 15% is from Specific training.0 -
Pokerface wrote:jacster wrote:smithy1.0 wrote:I think that all depends on your body type. Personally, once I touch any upper body weights I add muscle very easily. Some people can lift weights all day and never seem to bulk out at all. I still do full body weight training (lighter weights/high rep) during the winter though for cross training, along with core work. During the season, it's just core and lower body work for me (aside from a few pushups).
You'll only bulk if you eat - and I mean EAT.
Wrong again. You can take eat very little but take protein supplements and still bulk up. It also DOES depend on genetics. I can put weight/muscle on very easily - without eating a lot. Just need to hit the gym. Which is why I now avoid it.
sorry but that's garbage, you cannot 'eat very little' and bulk up. You can be on as many protein supplements as you like, hell even chuck in a cycle of quality roids, and if you're not eating enough you won't pack on any quality mass.
I agree it does depend on gentetics, but unless you are one of the VERY few who have incredible genetics for muscular hypertrophy, doing relatively light weights with high reps or bodyweight exercies will not put any noteworthy muscle or weight on your frame0 -
Pokerface wrote:
Wrong again. You can take eat very little but take protein supplements and still bulk up. It also DOES depend on genetics. I can put weight/muscle on very easily - without eating a lot. Just need to hit the gym. Which is why I now avoid it.
It's absolute nonsense to suggest you will bulk if you don't eat in excess of your daily calorie requirement.
(And I hope you were joking about protein supplements not being food?!)
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jacster wrote:Pokerface wrote:
Wrong again. You can take eat very little but take protein supplements and still bulk up. It also DOES depend on genetics. I can put weight/muscle on very easily - without eating a lot. Just need to hit the gym. Which is why I now avoid it.
It's absolute nonsense to suggest you will bulk if you don't eat in excess of your daily calorie requirement.
(And I hope you were joking about protein supplements not being food?!)
You do NOT need to eat in excess of your daily caloric requirement to bulk up. You certainly don't need to EAT as you suggest.
A high protein diet will build muscle. If the majority of your daily calories come from protein and you train right (and have the right genetics), you WILL bulk up.
Unless you are talking about BULKING up to Arnold-size proportions.
And no = protein powder is NOT food. It's a supplement. Protein in the form of chicken or fish is food.
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Physics rules used to say you can't create or destroy energy - just change its form. I dont think you could bulk up significantly unless you eat enough to support muscle growth. Most of this growth will require protein but if you only eat protein (eg in teh form of shakes) you wont have much energy for training! Very heavy reps (1-6) encourage fibre recruitment (neurological adaptations) not muscle growth - it's moderate reps 8-12 that encourage growth in muscle size as far as I know. And anything above 16 reps is a waste of time in my opinion unless you're doing some kind of physio rehab.0
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Alex_Simmons/RST wrote:
Rock climbing?sandbag wrote:I find the 2 below exercises with heavy barbell really helpful for cycling. It extra beneficial for climbing. Lifting heavy and restricting myself to just these 2 exercises gives me a hard workout and enough recovery time.
Clean and Press
Squats
Sorry i meant referring to climbing in cycling..
You can still lift weights and get stronger without getting huge. You do lower reps like 3. 8-12 reps is for bodybuilders.0 -
I suggest you get underneath a barbell and complete a set of 20 rep squats. You may change your opinion. High rep lifting has a great tradition in strength training, especially for the lower body.ut_och_cykla wrote:And anything above 16 reps is a waste of time in my opinion unless you're doing some kind of physio rehab.0 -
Pokerface wrote:
You do NOT need to eat in excess of your daily caloric requirement to bulk up. You certainly don't need to EAT as you suggest.
A high protein diet will build muscle. If the majority of your daily calories come from protein and you train right (and have the right genetics), you WILL bulk up.
Unless you are talking about BULKING up to Arnold-size proportions.
And no = protein powder is NOT food. It's a supplement. Protein in the form of chicken or fish is food.
A true bulk sees an increase in protein, carbs and fats (ideally healthy ones).
Ok you might decide not to 'eat' your protein requirement - but at least you agree you have to increase your intake! Which was my point in the first place...you don't just 'go to the gym and bulk up' as you seemed to suggest. That's a ridiculous comment.
The point above about relying on a high protein diet is spot on too - you would simply have no energy required to continue the type of regime you need to bulk.0 -
I think some people confuse developing muscle tone with bulking up.I’m a sprinter – I warmed up yesterday.0
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Particularly cyclists! 0
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jacster wrote:The point above about relying on a high protein diet is spot on too - you would simply have no energy required to continue the type of regime you need to bulk.
Amazing how I managed to cycle for 3 hours a day for over three months on a high protein, low carb and low fat diet.
I think I'll file all your 'advice' on diet along with your advice on the HUGE benefits of weight training to cycling performance. In the bin. :roll:0 -
Pokerface,
So you were on a bulk (according to your interpretaion) on the bike, not the gym?
What was a typical high protein, low carb, low fat day for you?0 -
jacster wrote:Pokerface,
So you were on a bulk (according to your interpretaion) on the bike, not the gym?
What was a typical high protein, low carb, low fat day for you?
I wasn't bulking up on the bike. I was merely pointing out that you CAN have enough energy for extended periods of exercise on a high protein, low carb diet.
Prior to my biking days when I used to weight train, I did NOT eat an excessive amount of food and bulked up easily. Went from 170 to 225 pounds in under a year. Muscle, not fat. How? Mostly due to genetics. I can put muscle and bulk on easily. Always have been able to do so.
These days I am going the other way - dropping from 260 pounds to a current 175 - and 10 more pounds to go. Majority that loss was over a 3 month period 2 years ago. But the last bit has been over the past several months.
You constantly go against the advice of trained coaches and dispute the first-hand claims of people have actual experience in these matters. I am not the only person that finds it easy to bulk up with no additional dietary changes.
On the flip side - there are many people who, no matter how much they eat and train, will not be able to significantly increase their muscle mass (without steroids).
I will follow the advice of a coach who makes his living in cycling any day over you or anyone else that 'thinks' they know better. I may be wrong about everything I say (and will put my hands up if I am) - but my personal experiences (and those of others on this forum) lead me to believe otherwise.0 -
But what were the specifics of your diet during that period?
What constituted the high protein, low carb, low fat you were on?0 -
jacster wrote:But what were the specifics of your diet during that period?
What constituted the high protein, low carb, low fat you were on?
How much cycling have you done? How many races? How long have you been riding? Just curious.
Diet - Proteing shake for breakfast. Tuna (2 cans) for lunch. Dinner was a salad topped with grilled chicken breast. Apples for snacks. And usually a bowl of minestrone soup in early evening before training.
No bread, rice, pasta, alcohol, dairy, etc.0 -
Your diet there is typical of a cut (weight loss).
I'm surprised you could bike 3hrs every day without any gels, bananas etc..but, as you day, everyone is different!
Why did you decide on this diet? Did you put any weight on?0 -
jacster wrote:Your diet there is typical of a cut (weight loss).
I'm surprised you could bike 3hrs every day without any gels, bananas etc..but, as you day, everyone is different!
Why did you decide on this diet? Did you put any weight on?
That was a weight LOSS diet. It wasn't designed to maintain weight. Again - you're not reading my posts correctly. It IS possible to maintain high levels of exercise on a high-protein diet. If I had added even MORE protein (which adds extra calories) I would have been able to still train and NOT lose weight.
My weight TRAINING diet was similar, but with an additional 1000 calories of carbs to prevent weight loss.0 -
Interesting read this -
Is it not fair to say that the old addage of less weight more reps would be beneficial to a cyclist, rather than less reps more weights if you want to get big?
Simple, but effective?0
