strength/speed

Cork24

being cycling 3 years now.. and still am in the same position as i was when starting off when it comes to hill climbs and speed..

for some reason i weight 96kg and can not move my weight, i have Rugby and Body building back ground, i moved to cycling and a small bit of swimming..

Since i do weight more then your avg 70kg latte i was looking up should i when im in the weight room, do Low Weights high Reps/Sets or High Weights Low Reps/Sets to over come my weight difference ?

I normally do
Leg Extensions 160 kg 6 reps 3 sets --> Drop down to 60kg for single leg 7Reps 3 sets on both legs

Leg Press 180 6reps 3 sets

And what about the core muscle ?

Beasty

Try spending a bit more time on the bike and less in the gym. Weight training is likely to build heavy muscle mass - not too bad for sprinters, but not typical for decent climbers and endurance cycling

Cork24

Beasty wrote: »

Try spending a bit more time on the bike and less in the gym. Weight training is likely to build heavy muscle mass - not too bad for sprinters, but not typical for decent climbers and endurance cycling

Im out on the bike 3 nights a week plus Saturday Mornings..

duffyshuffle

eat more protein and less junk processed carbs at meals and see how you go - whats diet like?

For weights, i'd always go heavy and lower reps in general, don't think theres much point to high reps

Cork24

duffyshuffle wrote: »

eat more protein and less junk processed carbs at meals and see how you go - whats diet like?

For weights, i'd always go heavy and lower reps in general, don't think theres much point to high reps

Diet is ok, cereal at 8 am 2 brown toast and beans or else cereal at 10.30 the tuna with 2 brown bread or else a one of the sully fish meals,

For dinner I could have anything really chicken rabbit turkey etc.

9 pm then I have my smooth with 3 bananas, 1 pear, 1 apple and a cup of berries

Then before bed I would have my 6 tables of amino acids, and my 4 tables of zma and my multi-Vit table

Darkglasses

What Beasty said is still probably the best advice, if you want to get better at climbing and endurance then you will probably need to focus more on it, the weights aren't going to help you in the climbing side of cycling.

humbert

Sure it's not just a case of needing to push yourself harder?

Lumen

You're slow because you're spending too much time in the gym and not enough time and effort on the bike.

Learn to train properly, on the bike.

kumate_champ07

are you trying to top end speed or avg speed?

top end comes from high power, power comes with strength. you can have strong legs too but not be able to translate it into speed, speed comes from training the strengthened muscle to move efficiently


increasing your lactic acid threshold will increase avg speed,this is done on a bike

Harrybelafonte

I can only speak from personal experience here, but as others have said leave the gym alone, or awhile at least. Stick purely to bike work for awhile and see how it works, have a look at the diet at the same time.

I was stuck at 92kg for a long time, started gym work and swimming but only ate more. Then stayed away from gym and got really hardcore on diet (just good stuff not substantially less) and broke 90g in two weeks.

In saying all that, you'd need to know what you want to be good at as Kumate_Champ said. Hill climbin, sprinting etc.

funnights74

Got to agree with a few previous posts, diet is everything, proteins, and a little carb's.
Very important also is to BREATHE PROPERLY while exercising. it seems like common sense but most people breathe incorrectly (as you inhale your abdomen should push out, not drawing it in.) so they miss out on staying stronger for longer, extra stamina and higher energy levels.

CardinalJ

I'm similar enough in that I've played a good bit of rugby but also do a decent bit of cycling. Cycling is great for fitness, but rugby training isn't great for cycling.

I was 105kg, cut out weights for 3/4 weeks and got down to 100kg with minimal effort. Id say if you cut the weights the weight will come straight off. I personally find that if I stopped going to the gym and stop any exercise at all, weight falls off me. Muscle can break down really quickly.

Wicklowrider

Cork24 wrote: »

9 pm then I have my smooth with 3 bananas, 1 pear, 1 apple and a cup of berries

I'd cut that out, particularly that late, if you want to lose weight. I think you are taking in too many calories. Anyone genuinely interested in nutrition, weight control and performance may benefit from fitday.com. Takes a bit of setting up but then its very easy to monitor exactly what you taking in, using and lacking.

Cork24

Thanks for all tips I'll stay away from the weights and see how I get on I'll take up some spinning classes as well to help me out.

Chips Lovell

Do you have much weight to lose? Your body fat percentage is a more indicative figure than overall weight. And if you're weight training in the gym you're likely to have built up a fair bit of muscle mass at this stage.

High Nellie

Wicklowrider wrote: »

I'd cut that out, particularly that late, if you want to lose weight. I think you are taking in too many calories. Anyone genuinely interested in nutrition, weight control and performance may benefit from fitday.com. Takes a bit of setting up but then its very easy to monitor exactly what you taking in, using and lacking.

Yes, there's about 500 calories minimum in that little evening snack alone. That's about around 182,000 calories a year, which is a lot of weight.

Beasty

... of course, OP, if you are successful in your quest to lose weight you'll probably find your Boards jersey is then too large, and you'll have to start a new order;)