Any cyclists here weight train as well?

joker77

Weight training of the barbell variety I mean - Squat, Deadlift, Bench etc.

Was wondering what the thoughts are on balancing the 2, recovery times, what days to train/rest etc.

ROK ON

I think that a fair few do. I recall Nietchean saying something about it - check his training posts. A few other guys that I have encountered do.

quietobserver

Yes been doing it for last 5 years in training. I take it you read cycling weekly this week?

joker77

Nope - was there a relevant article? Do you have a link? Cheers

joker77

Anyone at all?

The reason I'm asking is that at the moment I'm restarting the 'Starting Strength' programme - which basically means lifting weight 3 days a week - either Squat/Bench/Deadlift or Squat/Press/Power Clean. I'd done this programme a couple of years ago and found it good - my Squat was up near 100Kg, Deadlift up at a 1 rep max of 145Kgs, so want to work towards hitting that again in maybe 3-4 months time.

I haven't been doing weight work consistently in a good few months, so felt the need to restart the programme. I'm combining this with getting more into the cycling. The first week I was fairly stiff, but better the second week and should be ok from now provided I don't really overdo it. My cycling at the moment is consisting of commuting to work (18kms return) 3/4 days a week, 1 evening cycle of maybe 35kms and a weekend one of 65. Again, want to increase those numbers significantly over the next couple of months.

So I just wanted to know have any cyclists got any tips for balancing the 2?

IM0

just do it, generally your ability/motivation to do intense training sessions (intervals or really long moderate paced rides) will suffer, but it sounds like your more of a recreational rider ratrher than a racer so just do the 2 of them if you want to.

eggie

Sounds like your weight training is heavy loads, low reps. You'll find yourself pretty sore starting off like that. Good to mix it up on the weights side, lower weight higher reps, then up the weight a little and do less reps.

It will help with endurance and stabilise your core more than 1 rep dead lifts. Dumbells will help even out strength differences in your arms, shoulders, chest, etc as most have a dominant side strength wise.

Just mix it up really. Three days weights is fine mixed with cardio such as the bike, swimming quite good too for endurance and breathing.

I sometmes do the weights 3 days in a row, then the bike for a couple days but you can split them up as long as your not too stiff from previous days exercises. Everyone know there limits, just keep tryng to improve them until your satisfied.

RMD

Problem with SS and cycling is, since you're doing legs 3 days a week your muscles have very little time to rest if you're cycling regularly as well. I'd go for a 4 day split if I was you.

jwshooter

there is a interesting read in cycling weekly in the use of weights .

mfdc

I'm doing pretty much the same as you - a 5x5 based on squats deads and benching, while cycling aswell. Was lifting before I started back cycling again, and though it's counterproductive to cycling (get bigger and stronger vs get lighter and faster) I love em both too much to give either up! Even manage to commute on the bike and get in the occasional run or two... one of these days my legs are going to kill me while I sleep

I do find myself getting very tired, but it hasn't killed me yet. Take it easy to start with, gradually build up what you're doing and make sure to take plenty of rest. I try ot make sure I get 8 hours kip every night, and this year am going to do a 3 weeks on/1 week off split to get some recovery time in and try to avoid the fatigue that had built up by Christmas just gone. You won't excel at either when doing both, but if you're not racing or powerlifting then what does it matter really?

Edit: should say, I actually asked a physio about this before starting cycling (was there because I had been overenthusiastic with the deadlift ) and she said that as long as you start up gradually the body can get used to anything.

joker77

Cheers mdfc - good to hear from someone who's doing the same thing!

I'm not looking to become a competitive racing cyclist - at 32 years of age I think I'm a little too long in the tooth to have those kind of aspirations! But I definitly do want to get to the level to be able to finish the Wicklow 200 in June, and alongside that build back up my Squat / Deadlift to at least the level it was before. I have a training log here - was keeping to it a couple of years ago but not much last year, have started it again since the New Year so am going to stick at it again.

Interesting what you're saying about rest - I'll try to get as much sleep as I can - I'm hoping to get near 8 hours a night as well. The 3 weeks off 1 week on sounds interesting as well - I don't think I need that yet but it's something I'll think about - maybe taking a week off every couple of months to recharge the batteries.

Lumen

joker77 wrote: »

I'm not looking to become a competitive racing cyclist - at 32 years of age I think I'm a little too long in the tooth to have those kind of aspirations!

32 is not old.

dario28

I do , I used to be skinny now do weights 3/4 times a week and cardio other nights ,its going well

Bench roughly 80-100kgs same for squats , press over 200kg
weigh 12stone on the button normally do 8-12 reprs 4 sets

On the cardio side half marathons are 88min pb and bike i think is decent first comp this Sun so will let ya know - ride about 150kms a week / then swim and run also

But my point is if you work hard in both and you obvioulsy compete against your self for PB's both are acheivable to a decent standard

Just need to eat like fook to keep at 12 stone !!!

I knew a guy in Oz was lifting savage weights and going sub 3hrs marathon

peterako

I do both....

But the mix varies depending on the time of year.

Winter: Weights > Cycling
Summer: Cycling > Weights

I do both for my own health benefit rather than to compete in anything.

At the moment, mainly due to Christmas and the recent cold weather, it has been mostly weights, 2 - 3 times a week and the occasional roller work for cycling.

But.....it was -7 C one day in my gym/shed and teh sweat on the outside of my clothing had frozen by the time I finished my workout :eek:

Generally, if I am lifting heavy, the fewer times I train per week is what works best for me. (Down to once a week for VERY heavy)

Heavy = Squat 2x body weight etc.

LISTEN to your body. We are each individual and only you can know when you're doing too much/little.

Peter

blorg

If your goals are the Wicklow 200 I suspect you are probably best just spending time on the bike. It will probably do more for you than weight training. The benefit for cycling is somewhat debatable and many successful pros don't weight train at all. (Others do.)

As Lumen says, 32 is hardly old, I started racing last year at 33.

dario28

blorg wrote: »

If your goals are the Wicklow 200 I suspect you are probably best just spending time on the bike. It will probably do more for you than weight training. The benefit for cycling is somewhat debatable and many successful pros don't weight train at all. (Others do.)

As Lumen says, 32 is hardly old, I started racing last year at 33.

Lance is a bit of a gym junkie mind you

Depends on what ya wanna look like or achieve goals wise

1) a no neck monster who warms up benching 150kgs

or

2) just a decent beach bod and good above avg times in race

From a survey of girls i know & more importantly the misses , they all prefer option 2 , fit and ripped

joker77

blorg wrote: »

If your goals are the Wicklow 200 I suspect you are probably best just spending time on the bike. It will probably do more for you than weight training. The benefit for cycling is somewhat debatable and many successful pros don't weight train at all. (Others do.)

As Lumen says, 32 is hardly old, I started racing last year at 33.

I know what you're saying blorg - obviously I'd do far better in the Wicklow 200 if I packed in the weight training and just focused on the cycling, but it's not my goal to get into racing. I realise someone that is taking racing seriously would not be doing the kind of weight training that I'm interested in.

That said, I'm sure there are plenty of people like myself, who like to mix the 2. As I said I've 2 goals - 1 for cycling which is the Wicklow 200 in June, to be able to finish the 200 first time round would be enough for me! The 2nd goal is around the weights, so I wouldn't want to just drop this one.

Lumen

dario28 wrote: »

Lance is a bit of a gym junkie mind you

Depends on what ya wanna look like or achieve goals wise

1) a no neck monster who warms up benching 150kgs
2) just a decent beach bod and good above avg times in race

From a survey of girls i know & more importantly the misses , they all prefer option 2 , fit and ripped

3) This.

The ladies love a concave chest.

blorg

joker77 wrote: »

I know what you're saying blorg - obviously I'd do far better in the Wicklow 200 if I packed in the weight training and just focused on the cycling, but it's not my goal to get into racing. I realise someone that is taking racing seriously would not be doing the kind of weight training that I'm interested in.

That said, I'm sure there are plenty of people like myself, who like to mix the 2. As I said I've 2 goals - 1 for cycling which is the Wicklow 200 in June, to be able to finish the 200 first time round would be enough for me! The 2nd goal is around the weights, so I wouldn't want to just drop this one.

As others have mentioned, many pro cyclists do weight train, but it is by no means universal or considered necessary for attaining cycling goals.

If you have other goals though as long as you are toning and not putting on crazy amounts of upper body mass I don't think it is going to do your cycling any harm. Cycling does very little for your upper body to be honest.

Indeed with the right exercises it will most likely help, maybe just not quite as much as spending that time on the bike instead. I'm sure there are times you could get in a session with the weights when you couldn't with the bike though.

Greyspoke

Unless you are seriously motivated and locked into a training schedule intent on being the very best you can be as a cyclist then I don't think there's any harm at all mixing your sports/training such as cycling and weightlifting. If you only ever cycle say 3-4 times per week then you have 3-4 days during which you can do extra physical activity which in the long term can only be beneficial to your general wellbeing. This of course is providing you don't completely overdo it - the more you train, the more you need quality rest to gain the benefits. I've trained with weights, including competitive lifting, on and off for a great number of years and I think on balance its probably helped my cycling (though I've only raced mtbs). It's certainly quite possible to do a lot of weight training without putting on weight - I still weigh the same as I did over 30 years ago.
Basically, unless you're obsessed with the idea of being a super cyclist then do as you feel, mix things up and enjoy the benefits to every day life of having good all round condition.
Sorry, not much specific advice there!

Zorba

Anyone tried doing squats and have they found it helps with cycling, i.e. more power ?

amjon

Hi,
I have been doing weights for over 2 months and have seen big increases in my power. Obviously in the begining of the season your power will increase as you start training again however recently I have noticed at lower rpms 90ish my power is up alot. Hopefully when I start converting my strenght from the gym onto the bike in hill reps ect I will be able to spin these gears ratios at 100 rpm+. I started as it was recommended by Joe Friel in his book: The cyclists training bible. I just do 30 minutes at lunch: Leg press, squat, power clean and lat pull down. I know alot of people think weights are useless for cycling but in my experience they are essential.

Ciaran500

Thanks for posting this, also decided to do staring strength about 3 months ago. I stopped cycling over the winter to focus on it and have been doing well.I'm a MTB'er are heart so I'm hoping to get noticeable return from my lifting time. I've been looking to get back on the bike recently and not sure how to approach it. Guess I'll just have to dive in head first and see what works.