Gym routine for cyclists

AlexMer · 08-10-2018 10:35pm #1

Hi all,
I am just wondering would anyone have any reccomendations or suggestions in relation to a gym rountine for the winter months, to supplement the turbo and weekend endurance spins. Would be looking at something twice a week, maybe 3 times if it was of substantial benefit. At a modest/decent level cycling wise (just for some context!) so I am looking to increase on performance next year.
Any links or posts would be greatly appreciated!
Thanks in advance!

flash84962 · 09-10-2018 8:09am

This is what I do

Box Squat 3x8
Split Split squat 3x8
The above is supersetted with calf raises 6x20

Single leg Bridge 3x10
Supersetted with banded side steps

Normally would finish with 10 minutes of ploymetrics, so box jumps, rocket jumps or step ups.

If you swap out box squats for slo-mo squats (count down 20 and up for 20) you don't need any gym equipment and can be done at home.

velo.2010 · 09-10-2018 12:24pm

Monday
Back
Deadlifts, 4 sets – 6-12 reps
Barbell rows, 3 sets – 10-12 reps
T-bar rows, 3 sets – 10 – 12 reps
One-arm dumbbell rows, 3 sets 10-12 reps
Biceps
Barbell curls, 4 sets -12 reps
Seated alternating dumbbell curls, 12 reps
Preacher curls, 12 reps
Cable curls, 12 reps
Shoulders
Military presses, 4 sets – 10-12 reps
Seated dumbbell press, 4 sets – 12 reps
(superset with)
Front dumbbell press, 4 sets – 12 reps
Tuesday
Legs
Squats, 5-6 sets – 2-12 reps
Leg presses, 4 sets – 12 reps
Lunges, 2 sets – 100 yards
Stiff-leg deadlifts, 3 sets – 12 reps
Seated hamstring curls, 3 sets – 12 reps
Wednesday
Chest
Bench press, 5 sets – 12 reps
Incline barbell press, 3 sets – 12 reps
Flat bench dumbbell press, 3 sets – 12 reps
Flat bench flyes, 4 sets – 12 reps
Triceps
Seated cambered-bar extensions, 3 sets – 12 reps
Seated dumbbell extensions, 4 sets – 12 reps
Close-grip bench press, 4 sets – 12 reps
Thursday
Back Barbell rows, 5 sets – 10 – 12 reps
Low Pulley Rows, 4 sets – 10 – 12 reps
Lat machine pulldowns, 3 sets – 10 – 12 reps
Front lat pulldowns, 3 sets – 10 – 12 reps
Biceps
Incline alternating dumbbell curls, 4 sets – 12 reps
Machine curls, 3 sets – 12 reps
(superset with)
Standing cable curls, 4 sets – 12 reps
Shoulders
Seated dumbbell press, 4 sets – 12 reps
Front lateral dumbbell raises, 3 sets – 8 – 25 reps
Machine raises, 3 sets – 8 – 25 reps
Friday
Legs
Leg extensions, 4 sets – 30 reps
Front squats, 4 sets – 12 – 15 reps
Hack squats, 3 sets – 12 reps
Standing leg curls, 3 sets – 12 – 15 reps
Lying leg curls, 4 sets – 12 reps
Saturday
Chest
Incline dumbbell press, 4 sets – 12 reps
Decline barbell press, 3 sets – 12 reps
Incline dumbbell flyes, 3 sets – 12 reps
Decline dumbbell press, 3 sets – 12 reps
Triceps
Skullcrushers, 4 sets – 12 reps
(superset with)
Machine pressdown dips, 4 sets – 12 reps
(superset with)
Seated tricep extensions, 4 sets – 12 reps
Calves
Donkey raises, 4 sets – 12 reps
Seated raises, 4 sets – 12 reps
Crunches, 3 sets – failure
Sunday
Rest

cletus · 09-10-2018 12:33pm

OP, while you not need to put in 6 day splits like the last poster, I would be very wary of following a routine that only focuses on legs.

You could do a three day routine, non split, focusing on compound movements, that would be beneficial. Bear in mind, a recent study found that strength gains are not necessarily linked to volume, although hypertrophy definitely is.

harringtonp · 09-10-2018 12:44pm

Well worth reading the 5x5 stronglifts

https://stronglifts.com/5x5/

I'm back doing something that is very loosely based on this. Don't expect it to make me stronger cycling but do expect it to work wonders for general well being

terrydel · 09-10-2018 12:48pm

velo.2010 wrote: »

Monday
Back
Deadlifts, 4 sets – 6-12 reps
Barbell rows, 3 sets – 10-12 reps
T-bar rows, 3 sets – 10 – 12 reps
One-arm dumbbell rows, 3 sets 10-12 reps
Biceps
Barbell curls, 4 sets -12 reps
Seated alternating dumbbell curls, 12 reps
Preacher curls, 12 reps
Cable curls, 12 reps
Shoulders
Military presses, 4 sets – 10-12 reps
Seated dumbbell press, 4 sets – 12 reps
(superset with)
Front dumbbell press, 4 sets – 12 reps
Tuesday
Legs
Squats, 5-6 sets – 2-12 reps
Leg presses, 4 sets – 12 reps
Lunges, 2 sets – 100 yards
Stiff-leg deadlifts, 3 sets – 12 reps
Seated hamstring curls, 3 sets – 12 reps
Wednesday
Chest
Bench press, 5 sets – 12 reps
Incline barbell press, 3 sets – 12 reps
Flat bench dumbbell press, 3 sets – 12 reps
Flat bench flyes, 4 sets – 12 reps
Triceps
Seated cambered-bar extensions, 3 sets – 12 reps
Seated dumbbell extensions, 4 sets – 12 reps
Close-grip bench press, 4 sets – 12 reps
Thursday
Back Barbell rows, 5 sets – 10 – 12 reps
Low Pulley Rows, 4 sets – 10 – 12 reps
Lat machine pulldowns, 3 sets – 10 – 12 reps
Front lat pulldowns, 3 sets – 10 – 12 reps
Biceps
Incline alternating dumbbell curls, 4 sets – 12 reps
Machine curls, 3 sets – 12 reps
(superset with)
Standing cable curls, 4 sets – 12 reps
Shoulders
Seated dumbbell press, 4 sets – 12 reps
Front lateral dumbbell raises, 3 sets – 8 – 25 reps
Machine raises, 3 sets – 8 – 25 reps
Friday
Legs
Leg extensions, 4 sets – 30 reps
Front squats, 4 sets – 12 – 15 reps
Hack squats, 3 sets – 12 reps
Standing leg curls, 3 sets – 12 – 15 reps
Lying leg curls, 4 sets – 12 reps
Saturday
Chest
Incline dumbbell press, 4 sets – 12 reps
Decline barbell press, 3 sets – 12 reps
Incline dumbbell flyes, 3 sets – 12 reps
Decline dumbbell press, 3 sets – 12 reps
Triceps
Skullcrushers, 4 sets – 12 reps
(superset with)
Machine pressdown dips, 4 sets – 12 reps
(superset with)
Seated tricep extensions, 4 sets – 12 reps
Calves
Donkey raises, 4 sets – 12 reps
Seated raises, 4 sets – 12 reps
Crunches, 3 sets – failure
Sunday
Rest

Where the f**k do you find the time to do that and cycle?!

magicbastarder · 09-10-2018 12:50pm

i assumed that was a pisstake.

Pawlie · 09-10-2018 12:54pm

AlexMer wrote: »

Hi all,
I am just wondering would anyone have any reccomendations or suggestions in relation to a gym rountine for the winter months, to supplement the turbo and weekend endurance spins. Would be looking at something twice a week, maybe 3 times if it was of substantial benefit. At a modest/decent level cycling wise (just for some context!) so I am looking to increase on performance next year.
Any links or posts would be greatly appreciated!
Thanks in advance!

1st thing you need to do if you have never done any strength work is learn how perform all the various movements for any strength exercise you wanna do, its fine everyone posting up stuff here for you to read but if your not able to perform the fundamental movements for example lunges or squats with just body weight you have no business using weight, go to your gym and ask one the qualified instructors to show you, if you tell them you want to do workouts and your sport is cycling they will do up a structured plan

also as pointed out do not focus only on legs, if you do in time you will twist and pull your pelvis out of place along with doing damage to your lower back, having a strong core back and front is just as important as big strong legs,

circler · 09-10-2018 1:19pm

Pawlie wrote: »

go to your gym and ask one the qualified instructors to show you, if you tell them you want to do workouts and your sport is cycling they will do up a structured plan

^ 100%

Paul_Mc1988 · 09-10-2018 1:43pm

circler wrote:

^ 100%

Not really feasible. I know many PTs and they advocate a stay in your lane policy as in if someone came to them and asked them to train them for Olympic style lifts sure they would know the basics but would suggest they find a trainer that specialises in that format.

Same would apply here. Velo.2010 plan is on the money with regards the leg workout, the other days of training other muscle groups would spur on the endo system as a whole increasing overall natural testosterone and growth hormone levels. If doing legs only twice a week at max as the muscle groups need time to heal.

Side note on the duration of gym time each day that would take would be about 60 mins.

Cee-Jay-Cee · 09-10-2018 2:24pm

This is my routine twice a week (Monday and Thursday)

20 minutes on the threadmill.
20 minutes on a spin bike.
10 minutes on the rowing machine at medium resistance.

That's enough to stave off fatness over the winter and I try and get out for a cycle at weekends if possible.

LollipopJimmy · 09-10-2018 2:27pm

I do 'death by deadlift' with my PT buddy 1 day a week, squats another then an upper body day. My legs are actually coming along nicely and showing a lot of muscle now, if I could get the rest of me to look like them I'd be a happy chappy.

Harrybelafonte · 09-10-2018 3:52pm

Keep it simple. Do you intend on doing any hard roller sessions or such?

Try maybe squats in a Monday followed by ancillary core and upper body work. Bench on Wednesday with core work again. Deadlift Friday’s and some upper body. Rest Saturday and then long spin Sunday. This’ll leave Tuesday and Thursday for bike sessions. You could also double up weightlifting and bike sessions on the one day (weights first). But that can take getting used to.

As per advice above. Someone needs to show you how to do the big lifts as cleanly as possible.

Also, if you start to take on an increased level of intensity, mind the food intake. You can end up very tired from it and food goes out the window. So you get nice and strong but no weight loss. (If that’s even an issue you wish to approach). Track your food if so.

Core work is essential for cyclists as a general well-being activity, but it can also help get a little more power out of your legs.

Am glad to see so many cyclists beginning understand that gym work is an essential. It’ll stand to you the older you get. Cyclists also underestimate how useful stretching can be for us. Right hip flexors can be a nightmare.

circler · 09-10-2018 4:05pm

Paul_Mc1988 wrote: »

Not really feasible. I know many PTs and they advocate a stay in your lane policy as in if someone came to them and asked them to train them for Olympic style lifts sure they would know the basics but would suggest they find a trainer that specialises in that format.

That would be much better than just going at it from zero. I've seen too many people with lower back, rotator cuff, knee, injuries from having poor form and a lack of guidance.

Wishbone Ash · 09-10-2018 5:55pm

Harrybelafonte wrote: »

Keep it simple....

+1

Monday - Cycle
Tuesday - Cycle
Wednesday - Cycle
Thursday - Cycle
Friday - Cycle
Saturday - Cycle
Sunday - Cycle

Easy to remember and no gym fees.

Harrybelafonte · 09-10-2018 6:56pm

Wishbone Ash wrote: »

+1

Monday - Cycle
Tuesday - Cycle
Wednesday - Cycle
Thursday - Cycle
Friday - Cycle
Saturday - Cycle
Sunday - Cycle

Easy to remember and no gym fees.

I’m not sure if you’re joking or not but strength work is an essential for overall health, whether calisthenics or some kind of cross training. But I get many cyclists won’t change their minds on this.

velo.2010 · 09-10-2018 7:12pm

terrydel wrote: »

Where the f**k do you find the time to do that and cycle?!

You make the time, goddammit!

Or simply copy and paste a Mr Olympia workout routine!

Harrybelafonte · 09-10-2018 9:04pm

Gym sessions usually last no longer than an hour. Most recommend they stay around that length.

siochain · 09-10-2018 9:35pm

no need to complicate things

2 day split

day 1
warm up with some mobility work
super-set back squat & OH press x 5 reps each x 5 sets
super-set dumbbell lunge & dumbbell row x 5 reps each side x 5 sets
15 mins core work
10 mins HIIT on machine of your choice

day 2
super-set front squat & band assisted pull ups x 5 reps each x 5 sets
super-set dead lift & dumbbell press x 5 reps x 5 sets
15 mins core work
10 mins HIIT on machine of your choice

if you have a 3 days available do some yoga

the above should take about 60 mins

doing the above right and consistently will reap you solid benefits for next season

Wishbone Ash · 09-10-2018 11:15pm

Harrybelafonte wrote: »

I’m not sure if you’re joking or not but strength work is an essential for overall health, whether calisthenics or some kind of cross training.....

I'd consider myself to be pretty healthy and I've never set foot in a gym (nor do I have any desire to).

(I had to Google 'calisthenics' and 'cross training'.)

Macy0161 · 10-10-2018 8:10am

Some form of strength work/ training that has impact is important for bone health.

It's not enough, but I do a weekly Strength and Conditioning class with a qualified S&C coach, and just started Yoga too. It's still on my list to go for a few private sessions/ get a plan for the other days but there's always something bike related in the post, and I still haven't really opened the Core Advantage book! One thing working with him has shown is you don't need a lot of equipment - most exercises are "functional" and based around resistance bands/ TRX and a few kettle bells. Just a bit of committment from me that's lacking.

My flexibility and mobility is pretty poor though, and while I did put in a couple of months of 5x5, I'm wary of lifting heavy again without addressing that first. Which I haven't, so I haven't.

LollipopJimmy · 10-10-2018 8:29am

Wishbone Ash wrote: »

I'd consider myself to be pretty healthy and I've never set foot in a gym (nor do I have any desire to).

(I had to Google 'calisthenics' and 'cross training'.)

I imagine you would need the bike surgically removed before attempting a squat or human flag..

magicbastarder · 10-10-2018 8:44am

Wishbone Ash wrote: »

(I had to Google 'calisthenics' and 'cross training'.)

cross training is when you pay a qualified fitness trainer to shout insults at you while you exercise, to get you angry so you push harder.

siochain · 10-10-2018 8:51am

article is about running but still relevant

https://members.renaissanceperiodization.com/benefits-of-strength-training-for-endurance-athletes/

Harrybelafonte · 10-10-2018 8:52am

Wishbone Ash wrote: »

I'd consider myself to be pretty healthy and I've never set foot in a gym (nor do I have any desire to).

(I had to Google 'calisthenics' and 'cross training'.)

Most do until something happens that makes clear any elements we’ve not paid attention to. Health is more than fitness imo

Harrybelafonte · 10-10-2018 8:52am

magicbastarder wrote: »

cross training is when you pay a qualified fitness trainer to shout insults at you while you exercise, to get you angry so you push harder.

Nope. It’s not

magicbastarder · 10-10-2018 9:12am

it was a joke.

ford2600 · 10-10-2018 9:24am

Harrybelafonte wrote: »

Health is more than fitness imo

+1

and fitness is more than a capacity to do high amounts of steady state aerobic activity.

For someone with a sedentary lifestyle (which is most of western world) having cycling as your only exercise, and especially a lot of it will leave you with
*weak bones
*crap mobility
*weak and low muscle mass

Don't take my word for it
https://www.youtube.com/watch?v=LkXwfTsqQgQ&t=5s

The best "bang for buck" is really heavy low volume compound exercises BUT that comes with the need for good mobility and technique. You might have good technique deadlifting 60kgs but will need monitoring and instruction for it to be still good at 160kgs. If you are not willing to do that then stick to mobility work and bodyweight exercises.

As someone who has done quite a bit of long distance cycling, while I enjoyed it I never saw it as a healthy pursuit. Lifting heavy, hard forestry/farm work always felt made me feel really healthy and full of vigour.

For racing cyclist you'd probably get better results with planned strength work depending on time of year and main races. It might allow you to go faster at same weight and power by having the flexibility and strength to keep an aero position for longer for example

Don't forget James O Keeffe Cardiologist
https://www.youtube.com/watch?v=Y6U728AZnV0&t=215s

JJJJNR · 10-10-2018 9:37am

The simplest most effective method I've found is using dumbells, and maxing your bearable load, basically the maximum you can physically carry safely, and doing 5 reps of the front lunge with the weights, less is more when it comes to weights reps, you can spend hours doing light reps if you like, I do a 30 minute turbo sess followed by the weights. Although it looks like very little your working all of the muscles groups including the core. Its one of the best routines for cyclists.

Forward-Lunge.jpg?ts=1451938732

Macy0161 · 10-10-2018 9:49am

I came across this on a thread in fitness, which made me laugh in the context of this thread...

Transform wrote: »

"No matter what you do, spend the 1st 6 months to a year making sure your mobility is good first "

^^^^ that so much, most wont do this and wonder why they get injured so often and then its off to cycling where they can hide their stiff body for a few more years

LollipopJimmy · 10-10-2018 10:11am

I joined SBG about 18 months back. I've found the Jiu Jitsu and Muay Thai excellent for overall fitness between cardio and conditioning. Grappling is exhausting and the muscles ache after it but I'm in the best nick I've been in for years.

A big part of it is finding something that works for you, you're going to need something that fits with your schedule and that you enjoy, if you don't enjoy it you won't keep it up. Also to see any real results.. nutrition nutrition nutrition.

LCD · 10-10-2018 11:06am

All the information is wrong, they are focusing on the minor details.

No one has mentioned what you should wear, how you should act, light set-up for selfies etc.

Wear shorts over tights or really skinny tracksuit bottoms, no socks & backwards baseball cap. If you have tattoos, a sleeveless t-shirt, otherwise tight long sleeve t-shirt
Big oversized bluetooth headphones are essential.
The correct ratio of time spent playing on phone to exercising is about 3:1
Address everyone as "dude" & if you actually know them "bro"
Bring a large (2 to 3 litre) oversized bottle of water (clean eating dude no need for energy drinks)
4 * large 5kg plates are scientifically proven to be more effective than 1*20kg plate. They must be large 5kg plates, the small ones don't work (it's science dude)
All movements performed in front of a mirror
If anyone mentions cycling,only say "I use the spin bikes for cardio...dude"
Post workout protein shake, can't emphasis this enough

As for the actually exercises, just use a few bands, stand on 1 foot a lot of the time, the more eccentric looking the movement the better

siochain · 10-10-2018 11:25am

Macy0161 wrote: »

I came across this on a thread in fitness, which made me laugh in the context of this thread...

Transform knows his stuff

Macy0161 · 10-10-2018 11:40am

siochain wrote: »

Transform knows his stuff

Oh I know, and I try to do some of his flexibility and mobility stuff off youtube. It was more this bit "and then its off to cycling where they can hide their stiff body for a few more years" - I've gone virtually 100% bike as I was fed up with niggles and injuries from other sports, rather than address the most likely root cause!

terrydel · 10-10-2018 11:49am

Wishbone Ash wrote: »

+1

Monday - Cycle
Tuesday - Cycle
Wednesday - Cycle
Thursday - Cycle
Friday - Cycle
Saturday - Cycle
Sunday - Cycle

Easy to remember and no gym fees.

My gym routine is simple, I routinely never go.

Harrybelafonte · 10-10-2018 6:15pm

magicbastarder wrote: »

it was a joke.

Sorry dude, I know, but I’m serious about this stuff, cyclists need to rethink their approach to the activity. I would have been cool if we were talking about the ****show that is CrossFit ™ but cross training is something everyone should consider during the winter at least.

saccades · 10-10-2018 9:18pm

Started doing a spin class with 15 mins off bike core/weight session 2x a week which I've noticed has massively reduced the amount of back ache I get.

siochain · 10-10-2018 9:37pm

Harrybelafonte wrote: »

Sorry dude, I know, but I’m serious about this stuff, cyclists need to rethink their approach to the activity. I would have been cool if we were talking about the ****show that is CrossFit ™ but cross training is something everyone should consider during the winter at least.

Crossfit with the right coach can be very beneficial for cyclists in the off season

Harrybelafonte · 10-10-2018 10:12pm

siochain wrote: »

Crossfit with the right coach can be very beneficial for cyclists in the off season

Maybe. Finding the right coach is the issue. Straight up strength and conditioning would be substantially more beneficial though.

siochain · 11-10-2018 4:57am

Harrybelafonte wrote: »

Maybe. Finding the right coach is the issue. Straight up strength and conditioning would be substantially more beneficial though.

What’s the difference in session structure ?

Harrybelafonte · 11-10-2018 6:37am

siochain wrote: »

What’s the difference in session structure ?

Fundamentally? It’s excercise, not training. Training is goal specific. Crossfit ™ is a number of high intensity excercises thrown together. That undersells it for some gyms and is not always true of better Crossfit ™ coaches, but I’d point to the fact that the upper levels of Crossfit ™ competition and that most of them don’t actually train Crossfit ™, but S&C. Matt Frazer may not be the fairest example but most follow a similar training regimen, which is more low intensity weights based? Would that not be fair to say?

harringtonp · 11-10-2018 9:10am

On Tuesday did:

Warmup
Deadlift 5@60,60,70,80,70
Dumbell Chest Press 3x8@14
Back 3x8@56
Pullup 3x8
Dumbell Shoulder Press 3x8@12
Dumbell Split Squat 3x8@10

Tomorrrow will do more or less the same except substitute the Dumbell Split Squat with a Dumbell Goblet Squat.

I always interleave a leg and upper body exercise so would be running the deadlift and chest press (and then pullup) at the same time. Its a general program to provide all round balance but the deadlift is the one that would be of most direct cycling benefit.

If anybody see an obvious and important exercise that's missing from a time crunched lunch time program I'd be interested to hear ?

Only doing this a few weeks but will gradually add a little more weight as the winter progresses. The deadlift is the one need to be particularly careful with as have suffered 3 day back twinges before when get it wrong.

I also try and manage 2 SS turbo sessions and a Sunday club spin in the week.

harringtonp · 11-10-2018 9:19am

JJJJNR wrote: »

I do a 30 minute turbo sess followed by the weights.

Would you not do the weights first in accordance with the "most intense first" training principle ?

harringtonp · 11-10-2018 9:33am

Wishbone Ash wrote: »

I'd consider myself to be pretty healthy and I've never set foot in a gym (nor do I have any desire to).

(I had to Google 'calisthenics' and 'cross training'.)

Age is a big factor here, most younger cyclists have good bone density and wouldn't be described as sedentary as they would have recently been doing other sports too. But when niggles, pains and injuries start creeping in, it is always worth considering some strength work.

Dug out an old article on Sam Bennett which would align with your viewpoint

https://www.irishtimes.com/sport/other-sports/a-28-year-wait-is-over-as-sam-bennett-wins-stage-of-paris-nice-1.3001316

where he claims gym work didn't really improve his sprinting

"The result is the biggest of his career, being the first win at the top-ranked WorldTour level. It comes after Bennett changed his training over the winter, eschewing heavy leg work in the gym for on-bike training. He told The Irish Times prior to the start of the season that he would return to his old approach, believing that the indoor strength work he did before the 2016 season simply didn’t transfer to the bike."

Harrybelafonte · 11-10-2018 9:41am

harringtonp wrote: »

On Tuesday did:

Warmup
Deadlift 5@60,60,70,80,70
Dumbell Chest Press 3x8@14
Back 3x8@56
Pullup 3x8
Dumbell Shoulder Press 3x8@12
Dumbell Split Squat 3x8@10

Tomorrrow will do more or less the same except substitute the Dumbell Split Squat with a Dumbell Goblet Squat.

I always interleave a leg and upper body exercise so would be running the deadlift and chest press (and then pullup) at the same time. Its a general program to provide all round balance but the deadlift is the one that would be of most direct cycling benefit.

If anybody see an obvious and important exercise that's missing from a time crunched lunch time program I'd be interested to hear ?

Only doing this a few weeks but will gradually add a little more weight as the winter progresses. The deadlift is the one need to be particularly careful with as have suffered 3 day back twinges before when get it wrong.

I also try and manage 2 SS turbo sessions and a Sunday club spin in the week.

Do you have access to a hex/trap bar?

ford2600 · 11-10-2018 9:55am

harringtonp wrote: »

On Tuesday did:

Warmup
Deadlift 5@60,60,70,80,70

Only doing this a few weeks but will gradually add a little more weight as the winter progresses. The deadlift is the one need to be particularly careful with as have suffered 3 day back twinges before when get it wrong.

I'm going to guess you weigh 75kg +/- 5kgs; if you are getting "twinges" at the weight above which are ballpark your bw STOP.

DL's, squats are technical movements that need instruction and monitoring. I was lucky it that my gym was a powerlifting gym, so there was a lot of knowledge available from the club who trained there a long with two very good instructors. If you are getting twinges get someone who knows their stuff (good trainers are hard enough to find) to assess your movement and sort that first.

How you stand, place hands, grip bars, head position, hip position etc etc matter. A warm up which gets the main muscles firing and activated matters.
I'm not a man for spending a lot on bikes and gear but I never hesitated in paying well for good instructions on lifting.

Before anyone goes lifting things have a look here at these videos and be honest with yourself.

https://www.youtube.com/results?search_query=dominic+munnelly+mobility
On CrossFit where I've seen it, it always strikes me a recipe for injuries. Get a sweat up, do huge volume of various exercises with form all over the place. Of course it can be done well but its been a mess most places I've seen it.

terrydel · 11-10-2018 10:23am

siochain wrote: »

Crossfit with the right coach can be very beneficial for cyclists in the off season

But you have to put up with crossfit types. Worse than triathletes in my humble.

siochain · 11-10-2018 10:41am

Harrybelafonte wrote: »

Fundamentally? It’s excercise, not training. Training is goal specific. Crossfit ™ is a number of high intensity excercises thrown together. That undersells it for some gyms and is not always true of better Crossfit ™ coaches, but I’d point to the fact that the upper levels of Crossfit ™ competition and that most of them don’t actually train Crossfit ™, but S&C. Matt Frazer may not be the fairest example but most follow a similar training regimen, which is more low intensity weights based? Would that not be fair to say?

By your definition of training, training is what the majority of the class is taken up with. Your thought how to do the main lifts properly, squat, DL, OHP, pull etc. then progress over time to OL. The main lifts are usually done in cycles building up to a max lift over 6 - 8 weeks. If the METCON is what you mean by exercise (a number of high intensity exercises thrown together) usually take up 10 - 20 mins of the session.

From experience the only difference between crossfit & S&C is crossfit includes more gymnastics.

Harrybelafonte · 11-10-2018 11:04am

siochain wrote: »

By your definition of training, training is what the majority of the class is taken up with. Your thought how to do the main lifts properly, squat, DL, OHP, pull etc. then progress over time to OL. The main lifts are usually done in cycles building up to a max lift over 6 - 8 weeks. If the METCON is what you mean by exercise (a number of high intensity exercises thrown together) usually take up 10 - 20 mins of the session.

From experience the only difference crossfit & S&C is crossfit includes some gymnastics.

You're not describing my experience of Crossfit or the multiple members of my gym who left it for proper S&C. Crossfit is based on being random and not specializing, it says it on their site:

“CrossFit is constantly varied functional movements performed at high intensity.”

“The program prepares trainees for any physical contingency—not only for the unknown but for the unknowable, too. Our specialty is not specializing.”

On top of that, if it's so much better than S&C why do so many leave it once they plateau? Why so many injuries? Why do the top competitors not continue with it?

harringtonp · 11-10-2018 11:18am

Harrybelafonte wrote: »

Do you have access to a hex/trap bar?

Last time doing these exercise 2 years ago, I switched to a gym with a trap bar. Could lift an extra 20-30 kg straight off as the back was no longer a limiting factor and I found myself lifting sets of 5 at 120-130kg. This brought on hernia problems (pretty sure it was the load) so I stopped weights and the problem disappeared straight away.

So this time round I'd prefer work with just a straight bar and keep the weight down !

harringtonp · 11-10-2018 11:24am

ford2600 wrote: »

I'm going to guess you weigh 75kg +/- 5kgs; if you are getting "twinges" at the weight above which are ballpark your bw STOP.

If you are getting twinges get someone who knows their stuff (good trainers are hard enough to find) to assess your movement and sort that first.

How you stand, place hands, grip bars, head position, hip position etc etc matter. A warm up which gets the main muscles firing and activated matters.

Yes weight is around 77-80 depending on the time of year. I would have had back twinges before maybe 2 or 3 times in 2 years but they would disappear fairly quickly. Agree with you that warmup and technique are everything and once the deadlifts are done I'm always more relaxed about the rest of the session.

Gym routine for cyclists

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