Weights routine for cycling
peanut1978
Posts: 1,031
any suggestions?
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Comments
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None?More problems but still living....0
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Press ups and Bicep curls,20-30 repetitions two times a week to help to keep some tone on my top half.Not to improve my cycling but to ensure I don't start resembling a sparrow.
Take a look at this video and the others. http://www.youtube.com/watch?v=uDawlrIeaVM I suppose this guy knows what he's doing.0 -
Read the threads on weight training and cycling perhaps?peanut1978 wrote:any suggestions?0 -
peanut1978 wrote:any suggestions?
ride your bike0 -
squats and stretching.
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FWIW asking about weight training on this forum seems to elicit responses similar
to those in the Campy vs Shimano debate. Half the people chime in with don't and the other half with do. I'm a do person. Have always liked lifting weights and do upper and lower body stuff during the winter months, switching over to light upper body only and riding when the weather gets reasonable. I find it's a nice change of pace and I'm not really training for anything other than staying healthy and active in life. Well, maybe a few
multi day tours and things like that.
As for advise. I would say get a couple of books on the subject and see what the current thinking is on cycling weight training. Or find a coach that you can afford.0 -
Weights in winter for me - non-competative rider tho' - work up to doing quite heavy 3-6 reps of the 'big' exercises- deadlift, squats etc. no biceps & otehr 100 rep nonsense. Good for flexibility and a change of scene - wont put on bulky muscle - (which higher reps eg 10-12 tends to) But if you want to see big improvements/ compete - spend gym money on a good coach and bike fit and train in a focused and dedicated way .0
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I am in the do camp.
I would like to recommend a book that I use....
Weight Training for cyclist... by Ken Doyle & Eric Scmitz.
Dave.0 -
If it's to look like a 'bike-riding-adonis' I'm sure the coaches at your local gym could help you develop a good weights routine. If, as I suspect ,you're looking to see how weights could help you ride your bike faster. Generally they won't!.. So instead - "Just ride your bike either more often or more intensively or some combination of the two".peanut1978 wrote:any suggestions?0 -
peanut1978 wrote:any suggestions?
What are you trying to achieve with this?
If it's to improve your riding, then adding mass through gym work isn't going to help, as upper body muscle is still dead weight as far as you're concerned when riding. In this case you're better off following a cycling-specific training regime, with intervals, hill reps, etc.
Personally, I love lifting weights and I have no desire to race, so I mix this with cycling. I do a lot of weights in the 6-8 rep range in the winter, and then cut this down in the summer as my cycling increases.0 -
http://www.youtube.com/user/Eurobunneh - My Youtube channel.0
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Not a weights person myself but I like doing a few pull-ups on a bar now and again and the occasional curls with a dumbell thingie, just to keep things balanced. I really like the pull-ups because 1) I really hate press-ups 2) they seem to be good for all-round upper body strength and flexibility, you really feel it in your stomach muscles as well as in the arms and shoulders, and I can't be bothered to do more than one type of exercise like that. 3) I suspect they are good for your back just by stretching the spine out now and again and keeping all the upper body muscles reasonably toned. All subjective an unsubstantiated I'm afraid..0
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Toks wrote:
If, as I suspect ,you're looking to see how weights could help you ride your bike faster. Generally they won't!.. So instead - "Just ride your bike either more often or more intensively or some combination of the two".peanut1978 wrote:any suggestions?
I don't buy the "generally they won't" statement. I'm pretty sure that a guy like Lance A.
doesn't lift weights just to look good. He does it because it increases his fitness. I'd also be willing to bet that a good portion of PRO riders pump some iron to some degree.
Saying don't lift is like saying that running won't improve your cycling. I know plenty of triathletes who run(and ride) and they are very strong riders who don't ride as much as some of the strictly riders do, yet they have no problem keeping pace with them. By your
reasoning we would be better off not running, not stretching, not lifting, etc., as none of it
could help our cycling. I don't know where this line of thinking comes from but I'm in complete disagreement with it.0 -
Try Body Pump.
It develops endurance in muscles rather than bulk.
Works all the body.
Particularly good for squats, lunges, core strength.
Most gyms/ health clubs run a class0 -
edwardonebrow wrote:It develops endurance in muscles rather than bulk.
This is another thing. Where did people get the the idea that by lifting weights and cycling
they would "bulk up" like Arnold. Not a chance.
My opinion. FWIW people who don't lift weights are overlooking a very valuable strength and fitness tool. As long as I'm starting to rant a bit, you can buy a million rubber band machines or that kind of thing but you'll never even approach the benefits of barbells and dumbbells.
Sorry, I'll stop now. :oops: :oops:0 -
I 've had this debate a few times and people much better qualified than me have demonstrated that there is no research out there to support claims that "weight training improves the performance for "endurance cycling". Being quite a skinny dude who tried weight training I can tell you it made no differenence. If you want to continue the debate though I'll track down some links to help support the arguement on my next post.dennisn wrote:Toks wrote:
If, as I suspect ,you're looking to see how weights could help you ride your bike faster. Generally they won't!.. So instead - "Just ride your bike either more often or more intensively or some combination of the two".peanut1978 wrote:any suggestions?
I don't buy the "generally they won't" statement. I'm pretty sure that a guy like Lance A.
doesn't lift weights just to look good. He does it because it increases his fitness. I'd also be willing to bet that a good portion of PRO riders pump some iron to some degree.
Saying don't lift is like saying that running won't improve your cycling. I know plenty of triathletes who run(and ride) and they are very strong riders who don't ride as much as some of the strictly riders do, yet they have no problem keeping pace with them. By your
reasoning we would be better off not running, not stretching, not lifting, etc., as none of it
could help our cycling. I don't know where this line of thinking comes from but I'm in complete disagreement with it.
I don't care wether LA does weights or not. Does it improve his cycling performance - probably not. His a top pro athelete. So is he better trained than 90% of pro riders out there because of 'weight training' or 'despite 'weight training' probably the later.
Equally your 'some people that run and ride beat people that only ride debate' is kinda a lightweight' Quite simple logic would suggest that the 'ride - run' atheletes in questiont are better atheletes period. I've been training for 4-5 months fairly consistenly and at a moderate intensity and my friend hasn't ridden for nearly a year. In less than 10 moderatley paced rides he's already making me suffer on his wheel. He brings more to the table, got handed down better genes etc - simple0 -
Recent scientific research (actually a meta-analysis, so based on a number of previous studies):
http://www.ncbi.nlm.nih.gov/pubmed/20072042
"Despite the limited research on CT for highly trained cyclists, it is likely that replacing a portion of a cyclist's ET with RT will result in improved time trial performance and maximal power."
CT = resistance training (RT) + endurance training (ET).
My position is that the biggest benefit from weight training comes from an injury prevention, flexibility and muscular balance point of view. And the research seems to suggest that the benefits of training very much depend on the type of weights done, with a greater benefit for heavy and explosive weights on compound movements (e.g. olympic lifting). Try a 10 week weightlifting program with the aim of improving you as an athlete (rather than simply a cyclist) first and foremost - you might be surprised what you learn about your body, particularly where you are weak, and where you are inflexible. Research suggest that this certainly won't impact your endurance cycling performance negatively (actually this is the surprising research result - while there might be no positive impact of weights on VO2max, neither is there a negative one). A good program will directly address and help prevent some super-common cycling injuries/issues - lower back pain, knee issues, weak glutes & tight hips, tight hams, weak core - without bulking you up (another research finding).
Nothing to lose and possibly lots to gain - seems a no brainer to me!0 -
huuregeil wrote:Recent scientific research (actually a meta-analysis, so based on a number of previous studies):
http://www.ncbi.nlm.nih.gov/pubmed/20072042
"Despite the limited research on CT for highly trained cyclists, it is likely that replacing a portion of a cyclist's ET with RT will result in improved time trial performance and maximal power."
CT = resistance training (RT) + endurance training (ET).
My position is that the biggest benefit from weight training comes from an injury prevention, flexibility and muscular balance point of view. And the research seems to suggest that the benefits of training very much depend on the type of weights done, with a greater benefit for heavy and explosive weights on compound movements (e.g. olympic lifting). Try a 10 week weightlifting program with the aim of improving you as an athlete (rather than simply a cyclist) first and foremost - you might be surprised what you learn about your body, particularly where you are weak, and where you are inflexible. Research suggest that this certainly won't impact your endurance cycling performance negatively (actually this is the surprising research result - while there might be no positive impact of weights on VO2max, neither is there a negative one). A good program will directly address and help prevent some super-common cycling injuries/issues - lower back pain, knee issues, weak glutes & tight hips, tight hams, weak core - without bulking you up (another research finding).
Nothing to lose and possibly lots to gain - seems a no brainer to me!
I agree. People who put down different forms of excercise are people who haven't got it in them to do that kind of work(i.e. weak). Not tough enough to do squats, etc. They are the same people who think power meters will solve their problems. You've got to do the work and most people seem unwilling to do the really hard stuff.0 -
More top stuff from Denboy.
I admit I don't read every thread but perhaps you can point me in the direction of someone - anyone - on here who has displayed the attitutde that simply having a powermeter will make them faster?Le Blaireau (1)0 -
Are you suggesting doing weights is harder than training hard on a bike? I've done both and consider your assertion to be out of line.dennisn wrote:I agree. People who put down different forms of excercise are people who haven't got it in them to do that kind of work(i.e. weak). Not tough enough to do squats, etc. They are the same people who think power meters will solve their problems. You've got to do the work and most people seem unwilling to do the really hard stuff.
Maybe some don't have the gumption to train hard and are looking for "easy" ways out at the gym?
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Score Le Blaireau (1)0
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It's a very different sort of hard, but it is hard none-the-less.
If I had time to train properly i'd be doing some gym work. Purely because I know i have a tendency to develop muscle imbalances, and I'm inflexible and have poor core strength. I can focus more on these in the gym, which keep me training longer between injuries.0 -
Alex_Simmons/RST wrote:dennisn wrote:I agree. People who put down different forms of excercise are people who haven't got it in them to do that kind of work(i.e. weak). Not tough enough to do squats, etc. They are the same people who think power meters will solve their problems. You've got to do the work and most people seem unwilling to do the really hard stuff.
Are you suggesting doing weights is harder than training hard on a bike? I've done both and consider your assertion to be out of line.
Maybe some don't have the gumption to train hard and are looking for "easy" ways out at the gym?
No, YOU suggested that's what I said. So maybe you're out of line.
As for cycling and weight training and which one is harder. I see millions of people riding bikes but few and far between is the person who has it in him / her to do squats on a regular basis. You can prove this by going to any gym. Lots of spin classes and a goodly portion of people pumping iron. Especially men. However, if you look closely you'll notice
that most of them have fairly well developed upper bodies, yet chicken legs. This is because they can't, won't, don't want to, or just plain don't have it in them to do the really tough stuff(squats). Squats are one of the hardest exercises you can do but they will give more results because of this than pretty much any other single exercise. I would ask you what exercise gives you more overall fitness, strength, and power than squats? Riding a bike? I doubt it.0 -
Training hard on a bike is far harder on your body than a big session in the gym, I don't think there's any question about that. On a fundamental level, if you wear yourself out in the gym, you lose form, and then you're not training right, so a good gym session is all about controlled maximal effort without fully knacking yourself. You have to work and focus (albeit extremely hard) for short periods.
But Dennis does have a point. It's easy to ride a bike without pushing yourself. But it's harder to squat with weight without pushing yourself. Like dips, it's a no-cheat exercise - going down is not the issue, but once you're at the bottom, you're committed :-)0 -
huuregeil wrote:Recent scientific research (actually a meta-analysis, so based on a number of previous studies):
http://www.ncbi.nlm.nih.gov/pubmed/20072042
"Despite the limited research on CT for highly trained cyclists, it is likely that replacing a portion of a cyclist's ET with RT will result in improved time trial performance and maximal power."
CT = resistance training (RT) + endurance training (ET).
My position is that the biggest benefit from weight training comes from an injury prevention, flexibility and muscular balance point of view. And the research seems to suggest that the benefits of training very much depend on the type of weights done, with a greater benefit for heavy and explosive weights on compound movements (e.g. olympic lifting). Try a 10 week weightlifting program with the aim of improving you as an athlete (rather than simply a cyclist) first and foremost - you might be surprised what you learn about your body, particularly where you are weak, and where you are inflexible. Research suggest that this certainly won't impact your endurance cycling performance negatively (actually this is the surprising research result - while there might be no positive impact of weights on VO2max, neither is there a negative one). A good program will directly address and help prevent some super-common cycling injuries/issues - lower back pain, knee issues, weak glutes & tight hips, tight hams, weak core - without bulking you up (another research finding).
Nothing to lose and possibly lots to gain - seems a no brainer to me!
My experience of heavy olympic style weight lifting is much as you describe - for a tubby girly close on 50 I have a lot to gain and nothing to lose (apart from a few kilos;-) from being a keen cyclist who does weights in the winter (together with jogging and a little turbo). Living in Sweden generally precludes extended outdoor riding. For fitness I would advocate including gym work. But I'm still not sure that if you have only 5 hours a week spending 1 or 2 of them doing gym work to be a better cyclist is right! But to be fitter, have fewer body posture issues etc - yes!0 -
I'm with the injury prevention group here. I don't noticeably experience any gains from my training though, especially in comparison to top end intervals. But then again my weights only account for 1hr in 12-16 a week. I don't think I would want to do more though as a hard weight session definitely infringes on my training more than a hard interval session.Racing for Fluid Fin Race Team in 2012 - www.fluidfin.co.uk0
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Thanks for the responses so far.
Current regime consists of the following
Hang Cleans
Back Squats
Stiff Leg Dead Lift
Power Shrugs
Bench Press
Chin Ups
Try to kep a whole body approach as much as possible, keeping the majority of exercises explosive.
I am 6'2 and about 14st at the moment, so defo not a climber, trying to train more towards TT/sprinting and see what happens.
Cheers0 -
Hi peanut1978,
Simply put, avoid weights if you plan to ride faster over anything that lasts more than a few seconds. When it comes to weights and cycling many don't have a clue.
If you want to improve sprinting then train sprints on the bike. Don't ease off during these sessions so it becomes half hearted. Focus on sprinting as hard as possible even if it is only for 6-7 seconds every few mins and you only manage a few. In reality sprinting ability is very much governed by genetics which comes apparent quickly but improvements can still be made.
I agree. Riding a bike at a gentle pace is perhaps a little boring but is very easy whereas riding a bike just about as hard as you can is an entirely difference experience altogether. Like a lot of physical activities if you want it to be tougher than push harder - simple.huuregeil wrote:But Dennis does have a point. It's easy to ride a bike without pushing yourself. But it's harder to squat with weight without pushing yourself.
Sure there are some very tough guys that lift weights of which bodybuilder Tom Platz was my favorite and he knew how to squat hard, but cycling really is an horridly, brutally savage sport at pro level and those tough enough to succeed do possess an ability to force themselves that simply put few people can comprehend. If I had thought there was a harder sport out there I would have been attracted to it instead of cycling.
Murr X0 -
dennisn wrote:However, if you look closely you'll notice that most of them have fairly well developed upper bodies, yet chicken legs. This is because they can't, won't, don't want to, or just plain don't have it in them to do the really tough stuff(squats). Squats are one of the hardest exercises you can do but they will give more results because of this than pretty much any other single exercise.
I have to admit you're spot on there (about the squats and my chicken legs !!).
I will do dips with 20kg strapped to my waist, dead lifts, chins, wide grip pulls, military presses and any other compound weight or body weight exercise but I absolutely hate squats with a passion.
Why ? because they make me feel like throwing up if I do them properly and I mean backside close to the floor not the 45 degrees from vertical BS that most people do.
Maybe I'm not giving it enough beans on the bike but I've never felt like throwing up on a ride or training in the gym. I'm pretty sure it's due to the fact that squats call up almost every major muscle group in the body and put them all through hell whereas cycling only really uses your quads/glutes.0 -
Escargot wrote:dennisn wrote:However, if you look closely you'll notice that most of them have fairly well developed upper bodies, yet chicken legs. This is because they can't, won't, don't want to, or just plain don't have it in them to do the really tough stuff(squats). Squats are one of the hardest exercises you can do but they will give more results because of this than pretty much any other single exercise.
....... it's due to the fact that squats call up almost every major muscle group in the body and put them all through hell whereas cycling only really uses your quads/glutes.
I've always thought that squats were one h*ll of a mental challenge too. Doing them 2 or 3 times a week is just as hard on your brain(to KEEP doing them) as it is on your body.
If you can tolerate squats, you can do pretty much do anything.0
