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Hit the weights for cycling?
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 2016-12-18 4:33 PM |
 249  |  Subject: Hit the weights for cycling?Hi all, Looking for some advice to improve cycling. In addition to actual cycling and the drills that can be done on the bike, does anyone do a regimen of actual weight training for calves, quads and hamstrings? If so, are there a half dozen or so of your favorite weight exercises that have worked for you? Also, how often do you do them per week? Thanks! Merry Christmas all! BB |
| 2016-12-19 9:26 PM in reply to: Burchib |
Member 131 | Subject: RE: Hit the weights for cycling? Hi- I see this thread is a couple days old so I didn't want to see it go unanswered. I am not sure if this training specific to biking as I am doing Tri base training, but here is what I do. Most is lower body, but some upper body to help. This is my trainer's program, but I also added the crunch machine and lower back machine to help my core. I think everyone can benefit from core workouts! I like these better as my last trainer had me doing lots of non-machine training (plyometrics) which I found really boring and easy to cheat. I guess I enjoy using the machines better. Takes me back 30 years to weight training in HS! - Hack Squat X 20 X 15 X 10 - Lat Pull Down X 20 X 15 X 10 - Leg Press X 20 X 15 X 10 - Seated Row X 20 X 15 X 10 - Leg Extension X 20 X 15 X 10 - Hamstring Curls X 20 X 15 X 10 |
| 2016-12-20 5:29 AM in reply to: Burchib |
Champion 7136   Knoxville area | Subject: RE: Hit the weights for cycling? for the most part, if you are in the gym lifting FOR cycling (not general health, fixing an issue, looks, etc) YOU (or your coach) should already know why you are there and what you are doing it for. For probably 99.9% of triathletes, it is time you could be spending working on something that will actually make you faster. (Swimming, biking, running, practicing transitions, cooking, etc) Cyclists specifically... track racers (especially those doing sprint events) lift a lot to help with maximum power production, but this is for a couple of minute events. (difference between Usain Bolt and Mo Farah, or Chris Froome and Chris Hoy) Maybe sprinters or crit racer specialists *might* benefit as well, but again, very few people improve at cycling by doing anything but cycling. TL;DR - Lots of good reasons to lift weights, but improved cycling / triathlon performance is very low on the list. |
| 2016-12-20 6:14 AM in reply to: Leegoocrap |
Extreme Veteran 5722 | Subject: RE: Hit the weights for cycling? Originally posted by Leegoocrap for the most part, if you are in the gym lifting FOR cycling (not general health, fixing an issue, looks, etc) YOU (or your coach) should already know why you are there and what you are doing it for. For probably 99.9% of triathletes, it is time you could be spending working on something that will actually make you faster. (Swimming, biking, running, practicing transitions, cooking, etc) Cyclists specifically... track racers (especially those doing sprint events) lift a lot to help with maximum power production, but this is for a couple of minute events. (difference between Usain Bolt and Mo Farah, or Chris Froome and Chris Hoy) Maybe sprinters or crit racer specialists *might* benefit as well, but again, very few people improve at cycling by doing anything but cycling. TL;DR - Lots of good reasons to lift weights, but improved cycling / triathlon performance is very low on the list. OP is over 50 Read this : http://www.theglobeandmail.com/life/health-and-fitness/fitness/how-... The important part In 2012, another group of French researchers (including Brisswalter) tested the effects of a three-week strength-training program on cycling efficiency in two groups of athletes, one with an average age of 26 and the other with an average age of 52. Three times a week, they did 10 sets of 10 knee extensions at 70 per cent of maximal load, with three minutes of rest between sets. The younger athletes were stronger and more efficient to begin with, and didn’t make any significant gains by the end of the program. The older athletes, on the other hand, improved their leg strength by 17.9 per cent and also improved their cycling efficiency by 16.3 per cent, enough to completely eliminate their efficiency deficit compared with the younger group |
| 2016-12-20 6:28 AM in reply to: marcag |
Champion 7136 Knoxville area | Subject: RE: Hit the weights for cycling? Originally posted by marcag OP is over 50 Read this : http://www.theglobeandmail.com/life/health-and-fitness/fitness/how-... I did miss that :/ Should have mentioned age in my above post as well. |
| 2016-12-20 7:38 AM in reply to: Leegoocrap |
Member 131 | Subject: RE: Hit the weights for cycling? Plus, I have learned over time that lifting weights fixes the muscle imbalances that come as we get older (I'm 48). I had lots of hamstring issues about 12 months ago, but since I started lifting weights, I am strengthening the other weak muscles that my hamstring was trying to compensate for. |
| 2016-12-20 8:41 AM in reply to: scottficek |
| 249 | Subject: RE: Hit the weights for cycling? Thanks to all for the time you took to reply and the great feedback! |
| 2016-12-20 9:11 AM in reply to: scottficek |
Expert 4921 Middle River, Maryland Silver member | Subject: RE: Hit the weights for cycling? Originally posted by scottficek Plus, I have learned over time that lifting weights fixes the muscle imbalances that come as we get older (I'm 48). I had lots of hamstring issues about 12 months ago, but since I started lifting weights, I am strengthening the other weak muscles that my hamstring was trying to compensate for. This has been my experience as well, especially now that I'm approaching 50. |
| 2016-12-20 9:53 AM in reply to: jmhpsu93 |
Member 1487 Scottsdale, AZ | Subject: RE: Hit the weights for cycling? I look at ST as a way to supplement my training, and focus on the weak areas that SBR doesn't hit. One way to look at it is focus on the areas of SBR that are usually weak and work on those in the gym: Swim - shoulders, core, hips Bike - upper back, rear delt, core, hips Run - one legged exercises, balance moves, lateral movements, plyos, core, glutes/hips I stay away from machines and either us bands or DB or body weight. Helps with proprioception and balance. Just my .02 |
| 2016-12-20 5:50 PM in reply to: Burchib |
Pro 4578 Vancouver, BC | Subject: RE: Hit the weights for cycling? I pretty much do squats and deadlifts. Either 5 sets of 5 or 8 sets of 3. I throw in leg press, chin ups, abs/core work and other stuff as well. |
| 2016-12-20 6:49 PM in reply to: jeng |
Master 8248 Eugene, Oregon Bronze member | Subject: RE: Hit the weights for cycling? Squats, lunges, deadlifts, assorted other exercises for glutes and hamstrings. Plus horrid combos of big-gear intervals, squats, and lunges. I think they have helped--my FTP has gone up 40+ watts since I started tri, and I have gone from truly BOP to usually top 20-25% in my age group on the bike. I am probably the poster child for someone who does need strength training for biking. (47, female, small build, very light weight for my size, no cycling background prior to tri. 30+ years of distance running, history of hamstring/glute issues). The strength to push big gears just doesn't come easily to me. That being said, you can do a lot of strength-related work without hitting a weight room, such as hills, big-gear repeats, and body weight work like squats and lunges. A bonus is that I've had a lot fewer chronic low-grade issues with my glutes, hamstrings, and lower back since doing more strength work. |
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