Weight training during winter

Roboleeds

I am considering undertaking a weight training programme during the winter months.i still intend to road bike as much as possible,with some mtb thrown in for good measure.My question is will weight training be benificial to my road cycling come the spring?.I turn 50 next year and have only been cycling for about 3 years but am totally hooked and cycle in one form or another about 3 times a week and if I say so,do not to bad.Although I have only been cycling for a comparatively short time,I have always done some type of sport,Be it running weight training or football.
So basically shall I undertake a weights programme,or stick to turning the pedals?

jibberjim

As a 50 year old who's only sport is cycling, then weight training is extremely wise, it won't do anything to help your cycling other than it's impact on your wider health.

imposter2.0

Roboleeds wrote:

So basically shall I undertake a weights programme,or stick to turning the pedals?

Like Jim says - weights will probably help your all-round health/well-being, particularly if you have any imbalances or weaknesses. But turning the pedals will improve your cycling fitness.

LegendLust

I'd use the time you intend for weight training, to instead look at a core strength regime. Some of this could incorporate weights (squats are very good for cycling) but IMO core is far more beneficial than doing all round weights.

This book is a good starting point for core strength and other weight training exercises.

http://www.amazon.co.uk/Weight-Training ... 1934030295

My advice if you are doing weights is to go to a gym and get an instructor to show you the correct technique to the specific exercises, weight training is all about the 'form'

kingrollo

LegendLust wrote:

I'd use the time you intend for weight training, to instead look at a core strength regime. Some of this could incorporate weights (squats are very good for cycling) but IMO core is far more beneficial than doing all round weights.

This book is a good starting point for core strength and other weight training exercises.

http://www.amazon.co.uk/Weight-Training ... 1934030295

My advice if you are doing weights is to go to a gym and get an instructor to show you the correct technique to the specific exercises, weight training is all about the 'form'

I brought that book - wasn't very impressed - most of the exercises it recommends are without weights !!!!

I am 50 now - the last couple of years ive had massive problems with injuries - which all seem to come from tightness. Ive been going to gym/pilates since may of this year - my workout is based on

Squats (goblet style)
Hamstring Curls
Single leg romanian deadlift
Bridges (single leg)

I sometimes throw in sit up or backwards striding on the cross trainer - but the above are more core excercises

Progress has been very slow - but there is an improvement - core flexibility + strength become important as get older - when you're younger you can get away with jumping on an riding - although its never to early to put in some stretching..

napoleond

Highly recommend the Tom Danielson Core book.

Excellent stuff.

I do weights as well but it's to improve my track sprinting.

LegendLust

kingrollo wrote:

LegendLust wrote:

I'd use the time you intend for weight training, to instead look at a core strength regime. Some of this could incorporate weights (squats are very good for cycling) but IMO core is far more beneficial than doing all round weights.

This book is a good starting point for core strength and other weight training exercises.

http://www.amazon.co.uk/Weight-Training ... 1934030295

My advice if you are doing weights is to go to a gym and get an instructor to show you the correct technique to the specific exercises, weight training is all about the 'form'

I brought that book - wasn't very impressed - most of the exercises it recommends are without weights !!!!

I am 50 now - the last couple of years ive had massive problems with injuries - which all seem to come from tightness. Ive been going to gym/pilates since may of this year - my workout is based on

Squats (goblet style)
Hamstring Curls
Single leg romanian deadlift
Bridges (single leg)

I sometimes throw in sit up or backwards striding on the cross trainer - but the above are more core excercises

Progress has been very slow - but there is an improvement - core flexibility + strength become important as get older - when you're younger you can get away with jumping on an riding - although its never to early to put in some stretching..

Do you stretch after every ride?

Roboleeds

Yes I try and stretch as often as possible,especially my hamstrings that seem to get very tight.Judging by all your posts I think I will pursue a weight training programme,and work hard on my core