Weight training for biking

Here is more important question:
How much time do you have to train and what are your limiters in a triathlon?

might be "more important" but aren't what he asked.

I have the Triathletes Training Bibleand the Cycleing Training Bible and the weight routines seem to be more or less the same... Do you have a copy of the Triathletes Training Bible???

Sorry Bear. I just like to see people maximize their training time. Not waste it. :-)

Mike has a good question. I do need to spend more time on the bike, especially doing some speed training. I think some weight training would help though. I am just looking for a few exercises. Thanks.

squats,squats and then some more squats.
Best overall leg workout i find any how. also hill climbs on the bike nothing makes your legs scream than going for a good ride in the hills.

Not many hills in S. Florida.

do you have a sled to push? something similar? very dynamic and would cross over well - try to mimic a bike position and do 10-30 second sprints pushing that sled through the sand - you;ll be cussing me before you've broke a sweat - you can do speed work with a lighter load and increase with conditioning - I agree tho, nothing like bike work - do you have access a child's tow cart, one that will attch to our bike and you can pull it around with your brother-in-law inside!

Hindu Squats.

You can do them every day. Start with about 20 and work your way up to 300 to 500 reps. They build endurance, strength and cardio. When you get up to about 100, start doing them faster, about 60 to 100 reps per minute.

I never had calf muscles until I started doing these.

http://www.mattfurey.com/hindu_squats.html

http://www.cbass.com/Furey.htm



Edited by Gatsby 2004-12-07 10:00 AM

Best weight exercises in my opinion are - squats, lunges, walking lunges and leg press. The leg press is the safest as well.

Since you don't have hills in FL, on the bike I would suggest starting out with a few sets of 10 minutes in the big ring in a gearing such that you are pushing about 65-75 RPMS - kind of like weight training on the bike. This is NOT done at a high HR, just a steady effort (high zone 2). See if you can build up to 4 sets of 10 minutes and then eventually move that to 4x15 minutes, 4x20, 4x25 etc.

I hope this helps.

Also, try spin classes if you belong to a gym and they offer them. Good way to build endurance and strength. And squats, squats, squats! :-)

Thanks for all the tips! Sounds like squats are a great way to strengthen the legs and training in high gears.

know the feeling i ride for 90ks to get some good hills to play in. Oh the victorial alpine region.