Gym circuit to complement cycling
rumbataz
Posts: 796
I'm looking for ideas for one-hour workouts in the gym to complement cycling. The circuit needs to involve some HIIT and build muscle mass, but not go over the areas that cycling benefits me.
So elements of stretching/flexibility, core strength and upper body strength would be the main focus, I imagine.
Does anyone use the gym to complement their cycling so that they get a total body workout every week? If so, what exercises would be best to fit into one-hour gym sessions?
So elements of stretching/flexibility, core strength and upper body strength would be the main focus, I imagine.
Does anyone use the gym to complement their cycling so that they get a total body workout every week? If so, what exercises would be best to fit into one-hour gym sessions?
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Comments
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Building muscle mass is not really going to benefit your cycling. Most stretching/core strength stuff - if required - can be done at home.0
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Using the spin bike is the best way to complement cycling in the gym.Insta: ATEnduranceCoaching
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The gym has loads of spinbikes and Wattbikes. However, what I was really after was a gym circuit which adds to the health benefits of cycling to provide a total body workout.
The gym won't be for improving my cycling - I can just ride more!
There's probably a large number of muscle groups that cycling doesn't help so it's really more about those that I'm interested in.0 -
Body weight core work is a good supplement to cycling if you want to stay balanced - I find the workouts in Tom Danielson's Core Advantage book to be good, they're focused on increasing functional strength and endurance.0
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Building muscle mass is not really going to benefit your cycling. Most stretching/core strength stuff - if required - can be done at home.
^^^ this!
I made the mistake last year of doing lots of strength training, particularly focusing on exercises to strength the core.
The training worked in the sense that I became much stronger but I also gained weight and my performance on the bike suffered as a result.
Have a read of Tom Danielsons Core Advantage and that should help. As the book will show you, core strength can actually be improved by stretching.0 -
Thanks everyone. Yes, I'll focus on core strength training - Swiss balls, kettlebells, abs, etc. Whilst the lower part of my body is gaining in tone and strength now through cycling/walking/running, I wanted to use the gym mainly for upper body workouts.0
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There are some core workouts on youtube which will help with cycling
https://www.youtube.com/results?search_query=crowie+core+workout
https://www.youtube.com/watch?v=KmHqBYFYwmc
https://www.youtube.com/watch?v=GLCLNOQ-ohA
All will help strengthen core in both abs and back which helped me a huge amount on ling rides
Most body weight excercies can be done and you will not put on muscle mass if not eating for it
Push ups, plank, supermans, air squats, bear crawls,donkey raises, etc
All of these will strengthen shoulers, arms and core without adding bulkRaleigh RX 2.0
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Have you thought about a simple 5x5 workout? As long as you're not in a calorie surplus you won't put on much (if any) muscle mass. It only takes 30 minutes, so you'd have 30 minutes left for core work and stretching etc.I'm on Twitter! Follow @olake92 for updates on my racing, my team's performance and some generic tweets.0
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How many times a week are you planning to do this? Generally its not good to try to do all of it in one go. Better to split your day so that you complement the work.
There is more to weight training than gaining muscle bulk. Weight training can complement cardio training quite well. Weights can work well if you don't train to failure but you will need to do 2-3 sessions a week.
Worth a read http://www.bodybuilding.com/fun/how-to-strength-train-for-cycling.html0 -
I'm planning to do 3 gym sessions per week. Not too much cardio in the gym as I get all of that from running and cycling. Hence, was looking more at weight training / resistance machines / core training. I'll probably not be cycling as much over the winter so will use the gyms spin bikes and Wattbikes when the weather is awful outside.
I agree about the weight training complementing cardio. This was my main objective. It's also a good way of losing weight. I still have several kilos to lose before I am comfortable with my weight.0 -
Dropping weight:
The best way to drop kg, is to eat less. You can do the sums I'm sure, but at over 7,000kcal for a kg of fat, you are looking at 4-6 hours of working out to lose 1/2 a kg. Now there is a benefit in terms of your BMR of gaining muscle, but even then you are only looking at 100-120kcal per day/per additional kg of muscle mass. Calories that you'll probably consume in a sports drink or similar.
With 3 sessions a week, I'd do:
day 1: back, biceps + core
day 2: chest, triceps + Legs
then you'll be rotating well over a 3 day routine.
If you want to gain muscle - train to fail either a 5x5 (5 sets, of 5 reps, same weight) or a pyramid (high rep to low rep, low weight to high weight), if you want to get lean strength, work hard on technique. Its worth asking the floor staff for tips, but be clear on what you are aiming for.
My current routine is a bit like this, but I accept that my weight training is counter productive to being at the optimal cycling build.
1. Spin + Low weight high Rep (full body)
2. High weight low rep (chest n tri)
3. spin (or cycle) + Legs
4. back & bi + core
5. Rest / light cycle
6. double spin + Low weight high Rep (full body)
7. Cycling
I plan for 7 days as often I will miss the odd day due to work/life. so resting is a bit adhoc. This is my winter plan. In the summer I do more cycling and less full body/spin0 -
Dropping weight:
The best way to drop kg, is to eat less. You can do the sums I'm sure, but at over 7,000kcal for a kg of fat, you are looking at 4-6 hours of working out to lose 1/2 a kg. Now there is a benefit in terms of your BMR of gaining muscle, but even then you are only looking at 100-120kcal per day/per additional kg of muscle mass. Calories that you'll probably consume in a sports drink or similar.
With 3 sessions a week, I'd do:
day 1: back, biceps + core
day 2: chest, triceps + Legs
then you'll be rotating well over a 3 day routine.
If you want to gain muscle - train to fail either a 5x5 (5 sets, of 5 reps, same weight) or a pyramid (high rep to low rep, low weight to high weight), if you want to get lean strength, work hard on technique. Its worth asking the floor staff for tips, but be clear on what you are aiming for.
My current routine is a bit like this, but I accept that my weight training is counter productive to being at the optimal cycling build.
1. Spin + Low weight high Rep (full body)
2. High weight low rep (chest n tri)
3. spin (or cycle) + Legs
4. back & bi + core
5. Rest / light cycle
6. double spin + Low weight high Rep (full body)
7. Cycling
I plan for 7 days as often I will miss the odd day due to work/life. so resting is a bit adhoc. This is my winter plan. In the summer I do more cycling and less full body/spin
Wow! Thank you so much for such a comprehensive and detailed response.
I'm going to print this out and take it with me to my gym. I have a consultation and 'taster' personal training session with one of the gym's personal trainers later this week so will point him in the direction of this training plan. I plan on using a personal trainer for a few sessions just to get me back into the swing of things in the gym, and after that I can continue on my own.0 -
With PTs given you are paying £35-45 per hour, you need to go with one that actually understands your goals and ideally has experience of coaching people in that sport/goal. They should be able to push your buttons to get you to work harder and help you with diet/nutrition too.
Otherwise go for the most attractive with the best assets so that at least you can enjoy perving at them while you train. If you end up with a clueless minger who studied sports science at community college, then you are truly wasting your money
In your shoes, I wouldn't be starting with someone else's plan, I'd be giving the PT a blank sheet, being clear about my goals and see what they come up with.0 -
Wouldn't it be great if these questions were actually revisited by the OP and updates given? From reading, it sounds like you want to build a good physique but maintain your cycling? Both of those take time, if you're lifting big weights in the gym you'll need to let your body recover, this will no doubt impact your cycling. Compound movements like Squats, dead lifts etc will leave you pretty fatigued, you might not fancy getting on the bike when you've got DOMS.Trainer Road Blog: https://hitthesweetspot.home.blog/
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Wouldn't it be great if these questions were actually revisited by the OP and updates given?
err? he has replied - but I get your general point.
For those who have no idea what you are talking about..
Delayed onset muscle soreness (DOMS), which tends to kick in from as soon as 6-8 hours post-exercise, and peaks around 2 days later. Stretching and warming up is important as is a routine that allows recovery of the isolated muscle group (i.e. splitting in to groups)
One of the downsides of a 5x5 workout or reverse pyramid is that the warm-up is not part of the routine.0 -
I will provide updates. I've done basic to moderate exercise for the last 5 months consisting of walking (around 6KM to 10KM), elliptical trainer (60 minutes to 100 minutes) and cycling (15KM on average). I do one of those activities every single day. In 5 months I've lost 7KG. It's an easily sustainable weight loss and I've only tweaked my diet very slightly - in fact, eating a bit more healthily has just come naturally.
I used to do weight training in my younger days so have very broad shoulders and a large chest that is somewhat flabby now! My legs are very nicely toned though, through my daily moderate exercises.
Hence the reason for joining the gym - mainly upper and core training. I want to lose the flab up top and, in the process, shed a few more kilos.
Stretching, warm-ups and cool-downs are important too so I will incorporate these into a fitness programme.
Speaking of the gym, when they showed me around last week they pointed out some interesting new resistance machines. A typical resistance machine has fixed levers so they only exercise fixed large muscles but these new ones have cables at the joints so exercise many more smaller muscle groups as your body compensates for the cable movements.0 -
It doesn't sound like you are at the point where muscle building is going to impact your cycling.
Personally I avoid machines, if it can be done with a free weight, as its easier to cheat a machine (e.g. pushing more with your stronger arm or leg to help the weaker one). That said, I do use a smiths machine for bench work, but that is purely for safety as I train to fail.0 -
I did stronglifts 5x5 (3x/week) for several months earlier this year on top of cycling c. 200km/week. Worked as advertised with clear benefits to actual lifting-and-moving-about-heavy-things ability and upper body physique, but had to quit after I misloaded a squat and buggered my back. Interestingly, I didn't really bulk up during this phase: my overall weight stayed pretty static (around 78kg), but after I stopped, I promptly lost about 5kg (along with my jacked shoulders). The experience didn't improve my cycling, but being able to lift unreasonably heavy things was fun. Will probably take it back up next spring when I inevitably get bored of the wattbike.0
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Personally I avoid machines, if it can be done with a free weight, as its easier to cheat a machine (e.g. pushing more with your stronger arm or leg to help the weaker one).
Had a go on their new Technogym cable-based resistance machines this evening. An interesting concept as there are two sets of weight stack - one for each arm/leg.
You're right about the regular strength/resistance machines - you can just push harder with your stronger arm or leg.
These new ones were an eye-opener! My right arm (the weaker arm/side) was flopping around and shaking on the chest press! It gave me the chance to do a couple of extra sets on the right side only to build up strength.0 -
gently does it. I would not train to failure for at least the first 6 weeks. There is plenty of time. technique is very important with weights, for both results and injury avoidance.0
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Lance Armstrong's strength coach, Peter Park, takes us through four quick exercises that Lance used to build powerful legs for climbing
https://www.youtube.com/watch?v=WJ80bV6FJ-o0 -
Lance Armstrong's strength coach, Peter Park, takes us through four quick exercises that Lance used to build powerful legs for climbing
https://www.youtube.com/watch?v=WJ80bV6FJ-o
Are you being serious?
Nobody here is talking about legs, and that clip would be funny if it wasn't so pitiful.0 -
A big thank you to everyone for all the great advice in this thread. I've got my assessment tomorrow with a PT which will also cover what my aims are.
I thought about my aims today and have four:
1. Gradual but consistent weight loss.
2. Upper body toning.
3. Increase overall upper body / core strength.
4. Increase flexibility (joints/muscles).0 -
Is it the type of gym with classes? e.g body pump, grit, body attack, body balance etc. I'm not a big fan of Les Mills (the company behind these brands) But these can be fun and easy to follow. you'll achieve your goals more than hitting benches. That said one mans toning is another mans bodybuilding.0
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I think mmacavity is a link bot.0
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Lance Armstrong's strength coach, Peter Park, takes us through four quick exercises that Lance used to build powerful legs for climbing
https://www.youtube.com/watch?v=WJ80bV6FJ-o
I watched that. Apart from the last routine, I think its a little over complex and will increase the risk of back injury. The first routine seems no different to a standard lunge squat, but I reckon most people will cramp up having their leg raised like that. The deadlift risks a lower back injury (most likely obliques). At the end of the day the use of the block and the variations from standard form seem to be a mechanism to increase the weight/isolation on the muscle. If you need more weight then pick up more weight.
I do similar exercises regularly and the last thing you want is to be unstable on your feet with a weight in your hands. Admittedly he's not got 25kg plates in his hands.0 -
Is it the type of gym with classes? e.g body pump, grit, body attack, body balance etc. I'm not a big fan of Les Mills (the company behind these brands) But these can be fun and easy to follow. you'll achieve your goals more than hitting benches. That said one mans toning is another mans bodybuilding.
You can pretty much do what you want at the gym - scheduled classes of all kinds, tailored personal training sessions or just do your own thing.
I think classes might be the way to go. I had quick peek at the class timetable and there are dozens upon dozens of classes depending on what you want to achieve. Plus, they're all free!0 -
*** This is a long post and probably only of interest to anyone following this thread and wants to learn about the various exercises concocted for me by my gym to complement my bicycle riding. Apologies to anyone who has no interest in this! ***
The PT I had a consultation with turned out to be really good (I've had training sessions with many PT's over the last couple of decades and some have been good and others not so good).
For me the key thing was that he listened to what I wanted to achieve and he asked all the right questions about my lifestyle, current levels of exercise, etc. Other PTs over the years haven't even bothered to spend the 30-45 minutes to do a proper consultation. Armed with all the information he worked out a series of exercises for me that would complement by cycle riding and also help achieve my objectives, which are:
1. Gradual weight loss;
2. Upper body toning;
3. Increased core strength;
4. Increased flexibility.
He then took me onto a 'Taster' training session in one of the gym areas known as 'The Grid'.
Now, interestingly, he actually recommended not doing weights outright but to build strength and tone the body using some interesting exercises that also gave me a good cardio workout in the process.
We started off using what looked like a tractor tyre - they had two of them: a 40KG one and a 60KG one. It's a proper piece of gym equipment with a fabric covering and various grab handles. We used the 40KG one to start with. With the tyre laying flat on the gym floor, I had to 'up and over' the tyre up and down the gym as fast as I could, three times overall. This got me out of breath fairly quickly but the weight itself was quite easy to manage so I'll try the heavier 60KG one next time. The focus was on technique, breathing, etc - all of which the PT advised on after each set. This strengthened arms, chest, abs and back and also provided a really good cardio workout. 3 runs up and down the gym.
We then did a different exercise with the same tyre to strengthen back and leg muscles: the tyre was laying flat on the gym floor and I had to grab hold of the handles on the ends of the tyre and run backwards with it as fast as I could. A great cardio workout with this exercise too. 3 sets.
Next up it was a kettlebell lift. Legs slightly apart and kettlebell held just below your groin with both hands (yes, I was very careful!!!). The objective here was to use only your back and hips to swing the kettlebell. Everything else stays still and you don't use your shoulders or arm muscles to lift the kettlebell. As the kettlebell swings under your legs and slightly behind you, you 'flick' your lower back muscles/hips forward to propel it forward. Using the pendulum action, you repeat this until it is being propelled to just above your head height. Three sets of ten reps for this one. Again the PT focused on technique. Good core training with this exercise. 3 sets of 10 reps.
Next up was a deadball (aka a slamball) - a piece of gym equipment that I've never seen before - resembles a heavy, slightly deflated football that doesn't bounce. Here I lifted the ball above my head with both hands, legs slightly apart, and slammed it down as hard as I could into the floor in front of my feet. On the downward stroke I bent my legs and generated as much power as I could from my core to slam the ball into the ground. If you've had a bad day, this is the perfect exercise! Great core and cardio workout with this exercise. 3 sets of 10 reps.
Then it was onto a dedicated core training machine that you lie on face-down. There's a sliding padded shelf for your lower legs. Above your head are two grab handles. Your body is on an incline of about 30 degrees (head higher than your feet). Holding on to the grab handles tightly, you pull you knees up underneath your chest as tightly as you can using only your core muscles. You end up as if you are in a foetal position almost with your bent knees tucked up almost under your chin. You then extend your legs back out until your body is straight again, in a controlled manner using core muscles. This is a real killer core workout. 3 sets of 10 reps.
We finished off the taster PT session with leg and body stretches using 'Trax' ropes (not sure I've got the spelling right - but they're webbing ropes with soft grab handles on the ends. Used these to stretch front of body and turned around to stretch the back. Used the climbing bars for leg stretches.
And that was it - the PT session lasted about 1hr 10m in total.
I really enjoyed it and was completely exhausted at the end of it. Hopefully there's some exercises in my post that others may find useful if they have similar equipment in their gyms. The focus was on core strength, body toning, flexibility and a really good cardio workout for some weight loss - all of which should complement cycling.0
