Weights for Cycling

Quigs Snr

Hi there,

Racing cyclist here. Need to build serious power in the legs over the winter to bring myself on a bit. Can anyone recommend me some sort of program ? e.g. 3 sets of 10 squats etc...

Thanks.

amazingemmet

You could incorporate cyclists squats

start with a ten inch wide stance with heels elevated, rest of the set up is the same as a normal squat.

How much can you squat already?

Quigs Snr

To be honest, I haven't been in a gym in the longest time. I totally gave up weights a couple of years ago reasoning that all my strength work could be done on the bike, and that has more or less proven to be the case, however I would like to try the gym work again just to see if it can push me on a little more.

I am not sure what I can squat then, I am quite small (64kg), so I guess I better start off real light for a few weeks, then build up as best I can from there....

amazingemmet

4sets of 10-12 aiming to add 5lbs to the bar each time you go back to the gym should help for the start. Add in some single leg work and you've got a good legs program

hunnymonster

some of the things I do include
-squats
-deadlifts
-step ups - not sure the correct name for these, I use a normal bench, grab two dumbbells and step up onto the bench - great for hill climbing glutes
-weighted lunges and twists
-leg press (alternative to squats)
-calf raises
It's also important not to forget the core and flexibility work. No point having really strong legs if your body can't support a good position.

Quigs Snr

Yeah the core and indeed a small amount of upper body work will definitely be done (I find it an awful lot easier to maintain a steady weight with more muscle).

Thanks.