Advertise on Bikeforums.net



User Tag List

Page 1 of 4 123 ... LastLast
Results 1 to 25 of 83
  1. #1
    powered by Racer Ex gsteinb's Avatar
    Join Date
    Jun 2005
    Location
    teh Jersey
    Posts
    15,617
    Mentioned
    0 Post(s)
    Tagged
    1 Thread(s)

    The weight lifting thread

    While controversial, perhaps, it's pretty clear it does something more for me than just to help maintain my incredibly youthful figure. I'm interested in youse guys with coaches and what protocols they recommend. In past years I typically followed a Friel-esque program that was

    AA-easy sets of 15-20
    MS- max weight sets of 6
    PE- explosive movements sets of 10-12
    ME-high rep in control sets of 60

    I've never been a PE fan. I just don't like the movement and fear injury.

    This past season I did something different. I went all high reps adding 20 each month. So basically it was

    AA-September
    ME1- 20 reps
    ME2- 40 reps
    ME3- 60 reps
    ME4- 80 reps
    ME5- 100 reps

    yep went all the way to 100 reps. This race season though I've moved back to 20 reps and use it as cross training once or twice a week.

    So now I'm wondering about what to do this off season. It's almost here, you know? Possibly stay in the 20-40 range and pile some more weight on? So again, what do different coaches suggest? What are the track and sprinter guys doing? How about TT guys?

    And, ummm, try and save the pissing contest do it all on the bike stuff for the training thread, ok? I made some pretty significant gains this past winter focusing on 3x20s and high end weight work, and I'd like to up my game again this winter.

  2. #2
    Making a kilometer blurry waterrockets's Avatar
    Join Date
    May 2006
    Location
    Austin (near TX)
    My Bikes
    rkwaki's porn collection
    Posts
    25,581
    Mentioned
    12 Post(s)
    Tagged
    0 Thread(s)
    I didn't have a coach for it, but I based my weight program a decade (or more) ago on a study I read.

    I started off with 30 reps/3 sets in Sept/Oct and worked down to 5 reps/3 sets by February. No lifting during the season.

  3. #3
    Resident Alien Racer Ex's Avatar
    Join Date
    Jul 2007
    Location
    Location, location, location.
    My Bikes
    Why? You think y'all bettr'n me?
    Posts
    10,955
    Mentioned
    12 Post(s)
    Tagged
    1 Thread(s)
    Now you've gone and done it.

  4. #4
    Senior Member VA_Esquire's Avatar
    Join Date
    Nov 2008
    Location
    Hampton, VA
    Posts
    2,356
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Cat 6--*----------Cat 5
    Quote Originally Posted by thump55 View Post
    I use the elbow flick to let my wife know it's time for her to make me a samich.

  5. #5
    Village Idiot
    Join Date
    Jan 2007
    Location
    Bahstaaaaan
    Posts
    19,855
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by VA_Esquire View Post
    Wrong forum.

    Enjoy.
    Truth, like light, blinds. Falsehood, on the contrary, is a beautiful twilight that enhances every object.
    -Albert Camus

    Hammer Nutrition 15% discount!!!

  6. #6
    ..... Jynx's Avatar
    Join Date
    Aug 2006
    Location
    Long Island
    My Bikes
    2006 Cannondale CAAD8
    Posts
    4,836
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by ridethecliche View Post
    Wrong forum.

    Enjoy.
    fixed the link for you.

    Good thread. I am interested because I want to start incorporating some more weights into my training.

  7. #7
    Village Idiot
    Join Date
    Jan 2007
    Location
    Bahstaaaaan
    Posts
    19,855
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by jynx View Post
    fixed the link for you.

    Good thread. I am interested because i want to start incorporating some more weights into my training.
    +1
    Truth, like light, blinds. Falsehood, on the contrary, is a beautiful twilight that enhances every object.
    -Albert Camus

    Hammer Nutrition 15% discount!!!

  8. #8
    Custom User Title Quijibo187's Avatar
    Join Date
    Feb 2007
    Location
    Winnipeg, Canada
    My Bikes
    2006 Marin Stelvio, 1990s Steve Bauer, Marin Palisades Trail
    Posts
    1,911
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by VA_Esquire View Post

    lightweight.
    I think that's the idea.

  9. #9
    Senior Member
    Join Date
    Nov 2008
    Posts
    242
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Track guys lift way different than roadies. I believe I read about a girl on the Australian national track team that can one leg squat at least 2x her body weight. That's crazy. But they also don't have 85 mile races to survive.
    I don't think I helped any with this post, sorry.

  10. #10
    . botto's Avatar
    Join Date
    Jan 2006
    Posts
    40,275
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by gsteinb View Post
    While controversial, perhaps, it's pretty clear it does something more for me than just to help maintain my incredibly youthful figure.
    you forgot the part about stunting your growth, and shrinking your testes.

  11. #11
    Senior Member Dubbayoo's Avatar
    Join Date
    Feb 2006
    Location
    Atlanta
    My Bikes
    Pedal Force QS3
    Posts
    7,683
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    I am not sold on the utility of gym work for roadies personally unless you're lifting year round.

  12. #12
    Senior Member vladav's Avatar
    Join Date
    Feb 2008
    Posts
    259
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    In '10 (my 3rd year racing) I intend to incorporate Weights + Base in the off season. Definitely interested in Weight programs instead of just winging it...

  13. #13
    Economists do it w/models
    Join Date
    Aug 2005
    Location
    Ottawa/Toronto
    Posts
    591
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by gsteinb View Post
    While controversial, perhaps, it's pretty clear it does something more for me than just to help maintain my incredibly youthful figure. I'm interested in youse guys with coaches and what protocols they recommend. In past years I typically followed a Friel-esque program that was

    AA-easy sets of 15-20
    MS- max weight sets of 6
    PE- explosive movements sets of 10-12
    ME-high rep in control sets of 60

    I've never been a PE fan. I just don't like the movement and fear injury.

    This past season I did something different. I went all high reps adding 20 each month. So basically it was

    AA-September
    ME1- 20 reps
    ME2- 40 reps
    ME3- 60 reps
    ME4- 80 reps
    ME5- 100 reps

    yep went all the way to 100 reps. This race season though I've moved back to 20 reps and use it as cross training once or twice a week.

    So now I'm wondering about what to do this off season. It's almost here, you know? Possibly stay in the 20-40 range and pile some more weight on? So again, what do different coaches suggest? What are the track and sprinter guys doing? How about TT guys?

    And, ummm, try and save the pissing contest do it all on the bike stuff for the training thread, ok? I made some pretty significant gains this past winter focusing on 3x20s and high end weight work, and I'd like to up my game again this winter.
    G, I don't really understand your plan listed above. You don't incorporate any MS or PE work?

    Does anyone incorporate upper body work into their routines?
    08 Cervelo Soloist Team | 02 Cervelo Prodigy | 08 Giant Iguana | 10 IRO Mark V

  14. #14
    powered by Racer Ex gsteinb's Avatar
    Join Date
    Jun 2005
    Location
    teh Jersey
    Posts
    15,617
    Mentioned
    0 Post(s)
    Tagged
    1 Thread(s)
    This year season I did all ME work. It was all lower body and core (kettle bell swings and ab work).

  15. #15
    Senior Member euphoria's Avatar
    Join Date
    Aug 2005
    Location
    Dallas
    Posts
    1,531
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Did you notice a significant difference between periodizing and strictly ME? Last winter was my first foray into true off-season training and only ever did sets of 30 (but also out of god-given fear of reinjuring my knees)

  16. #16
    powered by Racer Ex gsteinb's Avatar
    Join Date
    Jun 2005
    Location
    teh Jersey
    Posts
    15,617
    Mentioned
    0 Post(s)
    Tagged
    1 Thread(s)
    I would contend that by increasing the reps, and thus intensity, each month I was periodizing.
    To answer your question though it's hard to say. I'm simply stronger this year, than the year before. Is that because I did all ME work? I doubt it.

  17. #17
    Senior Member ldesfor1@ithaca's Avatar
    Join Date
    Feb 2006
    Location
    Newton Ctr. MA
    My Bikes
    2 cdale Caad7. Scatantte CX/winter bike. SS commuter.
    Posts
    2,109
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Gary,

    I think that you may have hit on a really successful lifting plan/schedule/periodization for YOU

    that said, I'd not change much as it seemed like you found a pretty nice sweetspot for getting the strength training to work for your bike racing.

    Obviously you are a kick-ass racer and have found something good here... again for YOU and I cant really see changing up the plan all that much.

    What exercises were you focusing on (I know you mentioned KB swings)?

    thanks,
    Leo
    Teammates-on-Podium O'meter: 0/n (n=total # of teammates I get to race with)
    Successful Breakaway O'meter: 0/total number of races entered

    Team/Training blogness:www.thresholdcycling.com

  18. #18
    Robosapien substructure's Avatar
    Join Date
    Jul 2005
    Location
    28012
    My Bikes
    2008 Scott Addict R4, 2008 Fuji SL-1
    Posts
    12,305
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    So we have to lift weights too? I stopped doing that - to an extent.

  19. #19
    ride lots be safe Creakyknees's Avatar
    Join Date
    Jan 2007
    Location
    Texas
    Posts
    4,963
    Mentioned
    2 Post(s)
    Tagged
    0 Thread(s)
    I do a lot of bodyweight / core / plyo stuff, but very little iron pumping. Beyond general fitness/ego, I think the core stuff is definitely beneficial for cycling, but the plyo is my little secret - I can really tell the difference in my ability to jump/sprint when I have or haven't been doing it.
    "have fun and be kind"
    - an internet post

  20. #20
    powered by Racer Ex gsteinb's Avatar
    Join Date
    Jun 2005
    Location
    teh Jersey
    Posts
    15,617
    Mentioned
    0 Post(s)
    Tagged
    1 Thread(s)
    Quote Originally Posted by ldesfor1@ithaca View Post

    What exercises were you focusing on (I know you mentioned KB swings)?

    thanks,
    Leo
    Squats
    Reverse Lunges (later replaced by step ups)
    Leg Extensions
    Leg Curls
    Power Cleans
    Kettlebell swings
    Crunches
    Ab Roller
    And a swinging ab twist done holding plates and kind of windmilling your arms and torso

    more recently I started doing some pull ups and dips

    my whole routine takes about an hour, sometimes up to 90 minutes once I get to the real high reps. A minute rest between sets. And the whole shebang is sandwiched between one hour roller sessions.

  21. #21
    Elite Fred mollusk's Avatar
    Join Date
    Aug 2005
    Location
    Edge City
    My Bikes
    2009 Spooky (cracked frame), 2006 Curtlo, 2002 Lemond (current race bike) Zurich, 1987 Serotta Colorado, 1986 Cannondale for commuting, a 1984 Cannondale on loan to my son
    Posts
    10,534
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    I used to lift weights, but I don't anymore. I still have way too much useless (in terms of cycling) upper body mass.
    I'm the world's forgotten boy. The one who's searchin', searchin' to destroy.

  22. #22
    Senior Member ericm979's Avatar
    Join Date
    May 2007
    Location
    Santa Cruz Mountains
    Posts
    6,170
    Mentioned
    1 Post(s)
    Tagged
    0 Thread(s)
    I can lift all I want and I won't gain weight. I used to lift three times a week, while I was racing. Now that I am old I can't do that, but being old I need to do some weight bearing exercise to encourage bone growth and need to work on maintaining what strength I have. So I lift once a week, twice a week in winter and spring.

    I do the usual leg work, plus calf raises. Core work on machines and using body weight. I do upper body work too. A full workout takes about an hour and a half but I can do most of it in an hour if time is limited.

    For me, if I go a few months without lifting I start feeling weak and I will start getting injured doing yard work.

  23. #23
    Senior Member
    Join Date
    Jun 2009
    Posts
    226
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by gsteinb View Post
    While controversial, perhaps, it's pretty clear it does something more for me than just to help maintain my incredibly youthful figure. I'm interested in youse guys with coaches and what protocols they recommend. In past years I typically followed a Friel-esque program that was

    AA-easy sets of 15-20
    MS- max weight sets of 6
    PE- explosive movements sets of 10-12
    ME-high rep in control sets of 60

    I've never been a PE fan. I just don't like the movement and fear injury.

    This past season I did something different. I went all high reps adding 20 each month. So basically it was

    AA-September
    ME1- 20 reps
    ME2- 40 reps
    ME3- 60 reps
    ME4- 80 reps
    ME5- 100 reps

    yep went all the way to 100 reps. This race season though I've moved back to 20 reps and use it as cross training once or twice a week.

    So now I'm wondering about what to do this off season. It's almost here, you know? Possibly stay in the 20-40 range and pile some more weight on? So again, what do different coaches suggest? What are the track and sprinter guys doing? How about TT guys?

    And, ummm, try and save the pissing contest do it all on the bike stuff for the training thread, ok? I made some pretty significant gains this past winter focusing on 3x20s and high end weight work, and I'd like to up my game again this winter.
    I've been lifting for 15 years for strength, but never with the intent of improving cycling, running, or any other speed/endurance sport. My question for you is why 100 reps? What's the point? I doubt you really have enough resistance at 100 reps to make it worthwhile anyway. Why not do 4-5 sets of 15-20 reps and then every 4th week drop the weight down 20% and go to failure on each set?

  24. #24
    powered by Racer Ex gsteinb's Avatar
    Join Date
    Jun 2005
    Location
    teh Jersey
    Posts
    15,617
    Mentioned
    0 Post(s)
    Tagged
    1 Thread(s)
    High reps is a pretty standard protocol to develop muscle endurance.

  25. #25
    Senior Member Dubbayoo's Avatar
    Join Date
    Feb 2006
    Location
    Atlanta
    My Bikes
    Pedal Force QS3
    Posts
    7,683
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by navyasw02 View Post
    I've been lifting for 15 years for strength, but never with the intent of improving cycling, running, or any other speed/endurance sport. My question for you is why 100 reps? What's the point? I doubt you really have enough resistance at 100 reps to make it worthwhile anyway. Why not do 4-5 sets of 15-20 reps and then every 4th week drop the weight down 20% and go to failure on each set?
    +100. Cycling is not weight training. If you can do 100 reps the first 80 are just getting you winded but the resistance isn't high enough to cause muscular adaptation. I think you'd be much better served doing sets of 15-20 reps with a very short rest period....no more than 30 seconds.

Page 1 of 4 123 ... LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •