Weight training for cylist

billyhead

Folks,

I mainly do cycling as my exercise but I am planning to go to the gym 3 days a week to use weights. Can anyone recommend a good 3 day programme that would be of benefit.

Will Heffernan

billyhead wrote: »

Folks,

I mainly do cycling as my exercise but I am planning to go to the gym 3 days a week to use weights. Can anyone recommend a good 3 day programme that would be of benefit.

1. What type of cyclist are you?
2. What experience do you have weight training?
3. Are you looking for a program to specifically benefit your cycling?
4. Where do you do your weight training?
5. What sort of volume do you do on the bike?

TommyKnocker

Hi Billy

Can you expand a little on what you want to gain from lifting weights.

Are you a competitive cyclist who wants a complimentary weight routine or do you wnat to build muscle, lose body fat, improve muscular endurance in upper body etc.

But providing a littel more information on you goals it will help folks advise a routine more tailored to these goals.


Best Regards,

M

billyhead

Hi Folks,
Thanks for the replys.
I am a leasure cyclist who clycles 4 days a week into work (a 35km round trip). I also do the odd 150Km or more sportive every now and again. I have access toa fully equipped gym and just want to build both my lower body and upper body up strength wise and put on some lean muscle

SamB64

Personally, given what you've said, I'd start with straghtforward body conditioning. Doing simple full body workout 2/3 times a week, No more than 90 minutes.

I'd begin easy and work up to this.

Squats 12,10,8,6 reps increasing weight each time
Shoulder Press 12,10,8,6 reps increasing weight each time
Pull Ups 3 times max
Bench Press 12,10,8,6 reps increasing weight each time
Close Grip chins 2 times max
parallel bar dips (or bench dips) 2 times max
stomach work - varied

I'd also add some light is leg extension (no more than 90 degree knee bend)

Once I'd done this for 3 months I would think about prioritsation.

Hope this helps.

Dave.

PS: Get qualified advice on lifting technique etc.

steveoracle

and to keep your weight down use low weights high reps, there's a thread about it somewhere about...

S

Will Heffernan

billyhead wrote: »

Hi Folks,
Thanks for the replys.
I am a leasure cyclist who clycles 4 days a week into work (a 35km round trip). I also do the odd 150Km or more sportive every now and again. I have access toa fully equipped gym and just want to build both my lower body and upper body up strength wise and put on some lean muscle

You can check out the IP website and get all the programs there for free.

It's how plenty of intercounty and club GAA players, superleague basketballers, league of ireland footballers, irish rowers, irish karate competitors, AIL rugby players, triathletes, mma fighters, bjj players and muay thai fighters amongst others are all doing exactly what you've outlined.

Not saying that looking for business....just saying that it's a resource that is there for free...and it's success is proven.

billyhead

Will Heffernan wrote: »

You can check out the IP website and get all the programs there for free.

It's how plenty of intercounty and club GAA players, superleague basketballers, league of ireland footballers, irish rowers, irish karate competitors, AIL rugby players, triathletes, mma fighters, bjj players and muay thai fighters amongst others are all doing exactly what you've outlined.

Not saying that looking for business....just saying that it's a resource that is there for free...and it's success is proven.

Thanks Will,

Is that the name of the website (IP) or does it stand for something else?

Will Heffernan

billyhead wrote: »

Thanks Will,

Is that the name of the website (IP) or does it stand for something else?

No problemo...yeah the address is in my sig I think...or it should be.

Here's the link straight to all the programs http://informedperformance.com/strength-conditioning/iprograms/

If you have any questions just fire away...post them here or on the IP forum.