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Weight training for cylists

  • 01-10-2009 9:57am
    #1
    Registered Users, Registered Users 2 Posts: 10,176 ✭✭✭✭


    Folks,

    I plan to cut bike to 3 days a week cycling (2 commutes (26km each way) and 1 long weekend cycle-about 80 to 100km) and 3 days a week gym work during the winter. I was just wondering could someone suggest a good weights programme (upper and Lower body) aswell as core work etc for cyclists?


Comments

  • Registered Users, Registered Users 2 Posts: 1,901 ✭✭✭lukester




  • Registered Users, Registered Users 2 Posts: 15,995 ✭✭✭✭blorg


    Great pic of Sean Eadie in that article.

    IMG_8154.jpg


  • Moderators, Politics Moderators, Sports Moderators Posts: 24,269 Mod ✭✭✭✭Chips Lovell


    That beard doesn't look very aero.


  • Registered Users, Registered Users 2 Posts: 1,901 ✭✭✭lukester


    But who is going to say that to his face?


  • Registered Users, Registered Users 2 Posts: 31,220 ✭✭✭✭Lumen


    I think it depends on your goals. If you want to get faster on the bike you should just use a turbo.

    My biggest problem at the moment is that every time I attempt to train hard I get injured. Physio says it's lack of core strength. I want to be able to start proper high intensity training after Christmas, but I know if I'm not well prepared I'll just get injured again. So I'm just trying to do as much off the bike exercise as possible.

    My "on" days are currently: 5km threshold run on the treadmill, stretch legs, 3 circuits of various upper body sets (chin dips, lat pulldowns, seated rows, bicep curls, torso rotations) at 10-12 reps each, 1km swim, cycle to work and back (15km each way), maybe some trails in the park on the way home.

    I'll probably add more abdominal stuff as my back recovers. I had a great book years ago on abdominal exercises, but lost it. ISTR finding the hanging knees-to-chest stuff good, but I can't see anywhere in the gym to hang from.

    I'm avoiding leg weights as I don't think that'll make me faster.

    Would be interested to hear what others are doing too.

    billyhead: how much running are you doing?


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  • Registered Users, Registered Users 2 Posts: 11,505 ✭✭✭✭DirkVoodoo


    I joined Westwood there with the intention of doing some squats and other leg building thingies, along with flexibility (very bad) and core work.

    I don't have a plan yet, have to do some fitness test on monday first.

    I'm hoping they don't say "you would be better off just cycling", otherwise I've wasted money I need for other things like wheels.

    Surely a structured weight/core/flexibility plan as a supplement to on the bike stuff can only make you better?


  • Registered Users, Registered Users 2 Posts: 1,901 ✭✭✭lukester


    That article does say
    There are indeed some research data to show that strength training will increase lactate threshold, and VO2max (etc.), however, almost exclusively these studies have been performed on untrained individuals. In untrained individuals, it is well accepted and understood that any training will induce change.

    Joe Friel has off the bike, off-season strength programmes in his book, and his advice is geared towards those who are racing.

    I know I need to work on my core and on VMO/Gluteal strength, but that's mainly to balance out muscles that cycling doesn't use.


  • Registered Users, Registered Users 2 Posts: 1,414 ✭✭✭Bunnyhopper




  • Registered Users, Registered Users 2 Posts: 10,176 ✭✭✭✭billyhead


    lukester wrote: »
    That article does say

    Joe Friel has off the bike, off-season strength programmes in his book, and his advice is geared towards those who are racing.

    I know I need to work on my core and on VMO/Gluteal strength, but that's mainly to balance out muscles that cycling doesn't use.


    Hi Lukestar,

    Thanks for the advice. I gave up on the aul running. I am going to concentrate on cyling and plan to partcipate in road racing events next Summer. I thought that maybe adding weight training might help. I know nothing can compensate for being on the bike in terms of training (same as in running). I just feel I need to improve my core work and the build up leg strength. I also presumed some upper body strength training might help with overall muscle balance and fitness aswell


  • Registered Users, Registered Users 2 Posts: 11,505 ✭✭✭✭DirkVoodoo


    Lance, Patrick Bateman...I really can't tell them apart anymore. I wonder does he go around killing hookers on his bike?

    americanpsycho.jpg


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  • Registered Users, Registered Users 2 Posts: 720 ✭✭✭peterako


    If you want to do just ONE excercise for core strength I can highly recommend Overhead Squats :)
    (The link is inspirational rather than instructional.)

    Tough as hell to do and Ego's must be left at the door!

    I've a 230+ Squat for 10 reps and struggle with 50kg for 10 in Overhead Squat (at the moment :) ).

    GREAT for Core and Upper (functional shoulder etc) strength and will not add much if any mass :)

    Of course, you may want to include specific midesction excercises too....

    I look at Cycling as the aerobic part of my lifestyle. Weights as a pure strength and flexibility part...and FOOD as my nutrition. (I also stretch)

    SO, while I LOVE cycling it is only part of my life not my main aim/goal....being healthy is....

    Peter


  • Registered Users, Registered Users 2 Posts: 603 ✭✭✭Poncherello


    Agree squats done properly are the best thing you can do for your body. Do them at the start of every weights session. I would be an advocate of doing sets of 20 reps, drop the weight by say 10kg do another 20 and do it a 3rd time. No breaks between reps or sets.
    Once your legs get stronger, work up to 5 sets.
    Get someone to show you proper form.
    Head over to the fitness forum for much more advice on this type of thing.


  • Registered Users, Registered Users 2 Posts: 1,901 ✭✭✭lukester


    Worth mentioning that squats done incorrectly can seriously feck your knees up. I'd be consulting a gym coach or other qualified person before doing weight bearing squats.


  • Registered Users, Registered Users 2 Posts: 31,220 ✭✭✭✭Lumen


    peterako wrote: »
    If you want to do just ONE excercise for core strength I can highly recommend Overhead Squats :)

    Buns. Of. Steel. :pac:

    Go Baby!


  • Registered Users, Registered Users 2 Posts: 11,505 ✭✭✭✭DirkVoodoo


    I've never been over to the fitness forum. They wouldn't laugh at us puny specimens if we asked about weights would they?


  • Registered Users, Registered Users 2 Posts: 720 ✭✭✭peterako


    DirkVoodoo wrote: »
    I've never been over to the fitness forum. They wouldn't laugh at us puny specimens if we asked about weights would they?

    If they do....then they're not worth talking to anyway.

    Plenty of friendly 'fitness' fora on the web if you're stuck!


  • Registered Users, Registered Users 2 Posts: 4,377 ✭✭✭pgibbo


    Try starting with air squats before adding any weight. This will help you get your form right. Check here for some good videos on squatting and overhead squat techniques and pointers.


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