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  1. #1
    6000mi in '06 trekking_TW's Avatar
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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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  2. #2
    Carpe Diem bdcheung's Avatar
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    I also do squats and seated rows
    "When you are chewing the bars at the business end of a 90 mile road race you really dont care what gear you have hanging from your bike so long as it works."
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    100% Fred LanceFanBoy's Avatar
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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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    It is fantastic. voltman's Avatar
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    Squats and deadlifts are all you need.

  5. #5
    Senior Member Dubbayoo's Avatar
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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.

  6. #6
    6000mi in '06 trekking_TW's Avatar
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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.
    2005 Trek OCLV 120 5000 - DA/Ultegra
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  7. #7
    Giving you the business. Cypress's Avatar
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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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  8. #8
    NorCal Climbing Freak
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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.

  9. #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.

  10. #10
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    Quote Originally Posted by Cypress
    Usually 325x15 until I can't take it anymore.
    Holy **** 1 legged?

  11. #11
    Semper Fidelis
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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.
    "Advantages Must Be Pressed, Disadvantages Must Be Overcome"

  12. #12
    Dirt-riding heretic DrPete's Avatar
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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.
    "Unless he was racing there was no way he could match my speed."

  13. #13
    cmh
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    I'd consider myself an all arounder.
    No lifting. All my training is on the bike.

  14. #14
    Dirt-riding heretic DrPete's Avatar
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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.
    "Unless he was racing there was no way he could match my speed."

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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.

  16. #16
    Dirt-riding heretic DrPete's Avatar
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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.
    "Unless he was racing there was no way he could match my speed."

  17. #17
    Banned. El Diablo Rojo's Avatar
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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.

  18. #18
    It is fantastic. voltman's Avatar
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    Quote Originally Posted by recneps
    Holy **** 1 legged?
    Those are leg presses, not squats.

  19. #19
    Senior Member Kris Flatlander's Avatar
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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 .

  20. #20
    Giving you the business. Cypress's Avatar
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    Oh, I should add I'm a sprinter that can climb.
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  21. #21
    Banned. El Diablo Rojo's Avatar
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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.

  22. #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.

  23. #23
    6000mi in '06 trekking_TW's Avatar
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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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  24. #24
    Dirt-riding heretic DrPete's Avatar
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    Quote Originally Posted by trekking_TW
    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
    "Unless he was racing there was no way he could match my speed."

  25. #25
    6000mi in '06 trekking_TW's Avatar
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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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