Weight training and road bike training

corelokttikka

Anyone here combining or did combine back squats with road bike training ?
With the different muscle fibres, type 1 and 2, was there any gains and what were they. I appreciate that it would probably have been done over the winter and most people are just on the bike now. What were the results.

fat bloke

What's a back Squat?

corelokttikka

fat bloke wrote: »

What's a back Squat?

The bar is behind your neck on your shoulders, a back squat as opposed to the bar being held across your shoulders to the front.

fat bloke

Long time replying to this! :) But, for what it's worth, I've been doing these squats now for a couple of months as part of a winter training weights routine. Can't comment yet really on any improvements because so far I've found that it absolutely tears the legs off you for cycling! When I go out for my regular training rides my legs are in bits after the squats. Presumably, as time goes on, and with better recovery I'll see some cycling strength gains.

corelokttikka

Same here but it's not as noticeable if squats are done post cycle when already fatigued

JMcL

I'm mixing in a fair whack of kettlebells. I'd started following a structured program with 3-4 workouts per week and rest days. Not super intense that you're crippled with DOMS constantly, but enough to know you're doing it. I'm tending to mix 2 workouts into my weeks bike activities at the minute.

It's aiming to work out all sorts of muscles in every session, so I am feeling the benefit in legs, core and shoulders (less tendency for soreness after 3+ hours)

fat bloke

Jeez. First time back in the gym yesterday after a 3 week break - 2 weeks of it cycling in Majorca and the week we were back I didn't want to do the gym in advance of the Randonnee.

Quite amazing how you lose what you don't use. I'm noticeably weaker after the lay out and much sorer after the workout!

Listendernow

I do both but mostly just for losing weight. I clock in about 200km a week on the pedals and I just have a freeweight program made up by a trainer friend of mine that I follow. Works fairly well for getting myself out of the rut I've been stuck in since forever. Wouldn't know how well it would work if you wanted to cycle and also build a bunch of lean muscle mass.

Edit: For the record, the current results are I was 132kg, I'm now 122kg. I'm about 6'3 and male and I've been doing it maybe 2 or 3 months now.

fat bloke

End of October now, so that's me 3 days a week in the gym for 14 months!

The mirror results could be viewed as disheartening. Like, I'd probably have to tell you I'd been in the gym, cos it's not self-evident. The scales readings are also gone the wrong way and my cycling has gotten worse of late cos I'm heavier in the hills. A couple of years ago I was routinely checking in at 11 stone but I could hardly open a bag of crisps. Now I'm 12 at least.

But I'm not completely unhappy with the results, I really enjoy the gym and I love the fact that the results are linear - you do get stronger, simple as.

I need to get a handle on my food intake though. A small consistent change would make all the difference. But, y'know, I'm not beating myself up about it too much, you gotta fuel for the gym too and I'm just delighted with my gym attendance consistency, as well as doing a couple of turbo sessions a week and one long spin the weekend.

beggars_bush

Are lads continuing gym work through the racing season?

dahat

Not me, 4 month winter programme ended mid March.

It all depends on your goals & free time. It’s hard to balance training load from gym and bike correctly with racing 2/3 weeks a month.

Arthurdaly

I do one session a week which excludes leg work as I found it hampered all bike progress.

So my routine is 15 - 20 mins of stretching and core. Then 20-30 mins of upper body weight training which is normally bench press, shoulder press, dumbell bent over rows, lat pulldown.

I made good progress with the squat over 5 months into end of Feb. I reduced it to maintenance with something like 3 * 5 @ 80% 1rep max, still impacted hard bike sessions so dropped it.

Dr.Tom

Just adding to this , albeit a bit late.

Not my full time profession but I am a qualified S&C coach (cant believe I'm saying that) and there is too much emphasis put on leg strength for cyclists, the majority of which here are not professionals.

In order to gain strength specifically in your legs you would need a tailored "off season" strength block. It will be hard to build, maintain and recover from this during a season as an amateur and extremely difficult as a leisure cyclists.

Instead look at improving your mobility and core strength and if sprinting is your thing then look at developing explosive power. In S&C the "triple extension" is always talked about and used as a measuring tool in a way for athleticism. That is your ankle, knee and hip working in unison to develop force.

These are equally as important for a cyclist as a field athlete so Id look there as a starting point to assess your own abilities/inabilities/areas to improve starting with mobility and stability of the areas concerned and then focus on strength development. Pointless trying to build strength on a bad frame so to speak.

For core strength and stability vary up the good ole plank. Bad plank form can lead to lower back issues and stay away from the ab-wheel unless you know what you're doing with it. Try some rotational core movements and plyometrics and incorporate some bands.

This is a good book to read:

https://www.amazon.co.uk/Tom-Danielsons-Core-Advantage-Strength/dp/193403097X

For general in season workouts ask yourself this simple question.

Is what I am doing specific to my chosen sport/goal/pursuit?

If you are doing a max effort squat in season then the answer is going to be no.

beggars_bush

back at it again

single leg stuff, upper body push and pull

some core work in between sets

finished in 50 minutes is my policy