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Old 01-22-07, 11:06 AM   #1
trekking_TW
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weight training, legs

It's base building time and alot of us are in the weight room doing leg workouts. I've been curious to see what different cyclists leg workouts are and what amount of weight & effort they do. I'm particularly interested to see the diferences between sprinters, climbers, and all arounds.

effort level: 1=easy (15 reps), 10=muscle exhaustion (2-3 reps)

I'll start it off:
I'd say I'm a sprinter...
Leg extension, 4 sets at effort = 8, upto 220lbs.
Leg curls, 4 sets at effort = 8, upto 220 lbs.
incline leg press, 45 deg., 4 sets at effort = 9, upto 830lbs.
follow by 2 sets, effort = 6, 15 reps, 470lbs.
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Old 01-22-07, 11:07 AM   #2
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I also do squats and seated rows
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Old 01-22-07, 11:15 AM   #3
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Quote:
Originally Posted by trekking_TW
incline leg press, 45 deg., 4 sets at effort = 9, upto 830lbs.
wow that makes me feel weak.
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Old 01-22-07, 11:16 AM   #4
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Squats and deadlifts are all you need.
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Old 01-22-07, 11:16 AM   #5
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Extensions 3x10-15 (just a warmup, I don't even count the weight)
Squats 5x5 (add wt. every other session generally go from 225 -> 365)
front squat 4x6-10
or
45 leg press 4x8-12 (7-8 45lb plates per side, not sure what the apparatus weighs)
leg curl 6x8-12
high pulls or stiff leg deadlifts
calf raises
abs

Every once in a blue moon I do an upper body workout but I'm really too big already.
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Old 01-22-07, 11:44 AM   #6
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Quote:
Originally Posted by voltman
Squats and deadlifts are all you need.
I do squats occasionally but should do them more starting Feb. I haven't done deadlifts but I'll have to try them.
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Old 01-22-07, 11:48 AM   #7
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(All leg presses are done with one leg, like they should be)

I warm up with the leg press at 160.

I warm up a little more with 225x10 squats.

Then I squat until my back can't take it anymore usually 385x3.

I hop back on the leg press to finish myself off. We had a nice individual leg press that used free weights, but then construction began on the gym so I'm forced to use a crappy cable operated POS. Usually 325x15 until I can't take it anymore.
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Old 01-22-07, 11:58 AM   #8
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I stopped doing weight training early in the base season, and concentrated on aerobic bike work instead. After going back to the gym recently, I noticed a distinct decrease in the amount of weight I could press, which seems to correspond to my deteriorating sprint. On the other hand, my aerobic fitness has increased dramatically.

It will be interesting to see if the strength I showed in the gym around September returns after this season. I sort of wish I had continued with my gym work, though. My legs are pretty puny at this point

Anyways, when I was doing leg work, I concentrated on squats, deadlifts, and leg presses. I also worked the hamstring a bit.
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Old 01-22-07, 11:59 AM   #9
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Im a climber

1 leg 90lbs 30 reps each leg 3 sets. 45 degree leg press
both legs 8 plates 40 reps

the calf up machine type thing 70lbs 40 reps

300lbs 30 reps flat leg press both legs.

2 times a week.
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Old 01-22-07, 12:02 PM   #10
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Quote:
Originally Posted by Cypress
Usually 325x15 until I can't take it anymore.
Holy **** 1 legged?
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Old 01-22-07, 12:12 PM   #11
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I am kind of all around, but more of a sprinter.

frontal squats....4 sets x12 reps @135#
rear squats .... 4 sets x12 reps@ 235#
leg press.... 3 sets x15 reps@ 600+#
seated calf rasies ..4 setsx10 reps@335
leg extensions 4 sets x 12 reps @ 360#
leg curls 1 set @ 160 # 3 sets @ 220#

I am going to cut some of these extra movments out and go back to the basic core movments
such as
rear squats
frontal squats
dead lifts.
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Old 01-22-07, 12:23 PM   #12
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I'm on the trainingpeaks program, and the weight circuit they use consists of the following:

1. Hip extension (squat, leg press, etc.)
2. Seated Row
3. Crunches (20-30 reps/set, lighter load)
4. Personal weakness (leg extension or leg curl, 20-30 reps)
5. Lat pulldown to chest

The number of reps and amount of weight change based on the training period, but the exercises are pretty consistent.
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Old 01-22-07, 12:36 PM   #13
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I'd consider myself an all arounder.
No lifting. All my training is on the bike.
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Old 01-22-07, 12:40 PM   #14
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Quote:
Originally Posted by cmh
I'd consider myself an all arounder.
No lifting. All my training is on the bike.
Used to be the case for me too, but now that I've been in the weight room for 2-3x/week my accelerations and sprints have gotten much stronger.
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Old 01-22-07, 12:47 PM   #15
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Quote:
Originally Posted by DrPete
Used to be the case for me too, but now that I've been in the weight room for 2-3x/week my accelerations and sprints have gotten much stronger.
A teamate of mine wont touch the gym he does standing hill sprints instead of going to the gym, he can sprint very well.
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Old 01-22-07, 12:49 PM   #16
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Quote:
Originally Posted by recneps
A teamate of mine wont touch the gym he does standing hill sprints instead of going to the gym, he can sprint very well.
Those come later in the season in my schedule... I guess the idea is that you can maximally work the muscles in the weight room without getting the HR way up. I'm no training expert, just going by the Friel deal.
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Old 01-22-07, 12:51 PM   #17
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I go to the gym once or twice a week depending on the week. I do some arm workouts that concentrate mostly on the tricepts and upper back and a lot of core workouts. Here is what I do for my legs.

I start with leg press 45* one leg with 140lbs for 25 reps/switch leg. Add 90lbs do 15 reps. Add 90lbs do 5reps. At 320 both legs 25 reps. Add 90lbs 15 reps add 90lbs do 5 reps.

Then I do 60 calf raises on each leg then 100 more with both legs.

Then I do 50 dead lifts

Then I do Plie' with a 90 lbs weight in my hands. I do two sets of 25.
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Old 01-22-07, 12:52 PM   #18
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Quote:
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Holy **** 1 legged?
Those are leg presses, not squats.
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Old 01-22-07, 01:03 PM   #19
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Here's my Monday/Friday leg workout, I also do a smattering of core and upper body (light to say the least) on Wednesdays.

Seat Leg Extensions
15 x 3 Both Legs, 75-90 lbs
6 x 1 Single Leg Each, 60 lbs
Calf Machine
10, 11, 12 reps, 135-150 lbs
Cable Abductor/Inner Thigh
10, 12 reps, 45 lbs
Cable Abductor/Outer Thigh
10, 12 reps, 45 lbs
Leg Press
10, 11, 12 reps, 150-165 lbs
Hamstring Curl
10, 11, 12 reps, 75-90 lbs
Hip Flexor Pull
10, 12 reps, 60 lbs
repeat other leg
Lunges with Weight
10, 15 reps, 30 lbs
Thigh Squeezes
10, 12 reps, 105-120 lbs

I usually max leg press weight at my body weight (165) and try to keep it to large amounts of reps with medium weights. I'm not really sure what type of rider I am .
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Old 01-22-07, 01:24 PM   #20
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Oh, I should add I'm a sprinter that can climb.
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Old 01-22-07, 01:40 PM   #21
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Quote:
Originally Posted by Cypress
Oh, I should add I'm a sprinter that can climb.
Wow what a coincedence I'm climber who can't sprint! This does wonders for my performance here since we have no mountains. Wait that isn't a coincedence.
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Old 01-22-07, 02:13 PM   #22
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Quote:
Originally Posted by voltman
Those are leg presses, not squats.
yeah I know still 325x15 one legged is a ton of weight.
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Old 01-22-07, 03:19 PM   #23
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Quote:
Originally Posted by recneps
yeah I know still 325x15 one legged is a ton of weight.
I thought a ton was 2000 lbs?!? Still 325x15=4875lbs..... more than 2-tons!
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Old 01-22-07, 03:22 PM   #24
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Quote:
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I thought a ton was 2000 lbs?!? Still 325x15=4875lbs..... more than 2-tons!
Apparently Pat Robertson can leg press 2000 lbs thanks to 1. the power of God and 2. His protein shakes.

Anyone smell a sham?

http://www.cbn.com/communitypublic/shake.aspx
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Old 01-22-07, 03:24 PM   #25
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Quote:
Originally Posted by DrPete
Used to be the case for me too, but now that I've been in the weight room for 2-3x/week my accelerations and sprints have gotten much stronger.
+1 for me on this!

3 years ago I was lifting legs regularly, my leg press was at 1010 lbs. then I took the "no weight room" approach last year and watched my sprint speed decline. Sure, my aerobic endurance increased but peak power was down so I'm back in the gym again and can see a difference on the bike already although I have not started intervals.
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