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  1. #51
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    I lifted last season during the season and saw great gains. I lifted harder this off season and without a doubt am way stronger which directly correlates to my speed on the bike that I can sustain. I have a very simple workout. A standing squat machine. I start with 5 plates on each side, and do 20 reps to warm up- add 2 plates to each side for another 20 reps - add one plate and then do as many as I can, started at 40, now closer to 50, take one plate off, repeat to max, do this until I am down to just 3 plates. (end of last season I could only do 5 plates) No rest between sets except the time it takes to take them off. Then go to calf raises, and max out on reps (always to fatigue)with descending amount of weight. Sometimes do hamstrings, sometimes don't. After this workout I spin for 45 minutes high cadence light resistance and feel great afterwards.

    My legs are not noticeably larger, but the watts that I can put out for a sustained time are higher, thus I am faster.

  2. #52
    Senior Member jsutkeepspining's Avatar
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    I'm still sore from wednesday. Probably wasn't my smartest idea to try and do alot of weight the first time lifting in over a year. Oh well. I felt cool.
    cat 1-o-meter: wtf am i doing??????
    Quote Originally Posted by Racer Ex View Post
    You're not dumb. You're just less smart.

  3. #53
    Elite Rider Hermes's Avatar
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    Weight training on the bike....

    IMO, standing starts in 90 gear inches or greater is one of the best ways to get stronger all around on the bike. As a 500 meter racer, my start, for the most part, determines my time. And the most important pedal stroke is the first one with each succeeding pedal stroke decreasing in value. When I am on top of my game starting, the rest of my cycling seems a lot better.

    In the gym the start can be simulated by the one rep max leg press, the kettle bell swing, the box jump and the dead lift and Olympic lifts. However, actually having a fast start is the ability to coordinate all those muscle groups effectively and explosively - much like a golf swing or tennis serve. So the best way to get better at standing starts is to practice standing starts.

    The other exercise on the bike is the 100 meter jump. This one is done from a rolling 10 mph in a SMALLER gear such as 80 gear inches and done both sitting and standing and best done with a partner to push each other. The reason it is limited to 100 meters is to not go anaerobic but use the ATP CP energy system each time and then rest between jumps to let it recharge.

    Both of these drills build strength on the bike and increase the power in the first few pedal strokes. Those first few pedal strokes are important when the goal is to gain separation in a race. The ability to do that over and over again is an asset in racing and IMO, a competitive advantage.
    "Insanity: doing the same thing over and over again and expecting different results." Einstein

  4. #54
    Senior Member Walrus's Avatar
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    Not exactly lifting, but I've been doing lots of pull/pushups lately with good results. Love the feeling of adding one or two more every few days.

    I really need to get a new gym membership. It's really the only way I can motivate myself to do more than 10-15 minutes of strength work at a time.

  5. #55
    Riding the bike I love. sstang13's Avatar
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    Quote Originally Posted by denvertrout View Post
    I lifted last season during the season and saw great gains. I lifted harder this off season and without a doubt am way stronger which directly correlates to my speed on the bike that I can sustain. I have a very simple workout. A standing squat machine. I start with 5 plates on each side, and do 20 reps to warm up- add 2 plates to each side for another 20 reps - add one plate and then do as many as I can, started at 40, now closer to 50, take one plate off, repeat to max, do this until I am down to just 3 plates. (end of last season I could only do 5 plates) No rest between sets except the time it takes to take them off. Then go to calf raises, and max out on reps (always to fatigue)with descending amount of weight. Sometimes do hamstrings, sometimes don't. After this workout I spin for 45 minutes high cadence light resistance and feel great afterwards.

    My legs are not noticeably larger, but the watts that I can put out for a sustained time are higher, thus I am faster.
    That's great, keep it up! I was also thinking about this: I've noticed that I am able to lift more in the gym after a year of real bike training (and getting faster on the bike) rather than what I used to do when I either wasn't biking at all or just doing it recreationally. So obviously cycling has improved not only my speed on the bike, but also my leg strength, which allowed me to be stronger in the weight room. So why wouldn't this be the same as improving leg strength in the weight room, to getting faster on the bike? It's just the other way around... ^ This basically proves what I am talking about; more strength = more speed, weights or no weights.
    "You lack motivation because cycling is a stupid sport with no upside that takes way too much time out of your life to be mediocre at." - Racer Ex

  6. #56
    Newbie xRoad Runnerx's Avatar
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    Quote Originally Posted by denvertrout View Post
    I lifted last season during the season and saw great gains. I lifted harder this off season and without a doubt am way stronger which directly correlates to my speed on the bike that I can sustain. I have a very simple workout. A standing squat machine. I start with 5 plates on each side, and do 20 reps to warm up- add 2 plates to each side for another 20 reps - add one plate and then do as many as I can, started at 40, now closer to 50, take one plate off, repeat to max, do this until I am down to just 3 plates. (end of last season I could only do 5 plates) No rest between sets except the time it takes to take them off. Then go to calf raises, and max out on reps (always to fatigue)with descending amount of weight. Sometimes do hamstrings, sometimes don't. After this workout I spin for 45 minutes high cadence light resistance and feel great afterwards.

    My legs are not noticeably larger, but the watts that I can put out for a sustained time are higher, thus I am faster.
    Once a week?
    Danger for all, glory for one.

  7. #57
    Senior Member jsutkeepspining's Avatar
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    Quote Originally Posted by sstang13 View Post
    That's great, keep it up! I was also thinking about this: I've noticed that I am able to lift more in the gym after a year of real bike training (and getting faster on the bike) rather than what I used to do when I either wasn't biking at all or just doing it recreationally. So obviously cycling has improved not only my speed on the bike, but also my leg strength, which allowed me to be stronger in the weight room. So why wouldn't this be the same as improving leg strength in the weight room, to getting faster on the bike? It's just the other way around... ^ This basically proves what I am talking about; more strength = more speed, weights or no weights.

    yes no maybe so. The only issue with the idea of weights making you stronger at long efforts is that even doing huge reps in the gym, it's equivalent to doing a sprint (20 pedal strokes, 20 squats). I'm not too convinced about the effect of lifting just becuase i'm just as strong as i was when i lifted non stop for football, wrestling, and lacrosse, but im a lot stronger, and have more stamina with no weight training. I did however gain 50 watts for my ftp by riding my bike non-stop all day everyday.

    Also to the comment that only a cat 1 would notice gym workouts, i think its the opposite. I think a 5 or 4 would gain more than a 1 would from doing weight work. I have no scientific data, just personal experiences.


    actually i think im weaking that i was when i wrestled. I was only doing 205 lbs for 3x20's on the squat. I never did 20 reps before but my 1-5 rep maxes were much higher than they are now (i apparently should be able to do 400 and something lbs, but i know i couldn't if i actually tried it).
    cat 1-o-meter: wtf am i doing??????
    Quote Originally Posted by Racer Ex View Post
    You're not dumb. You're just less smart.

  8. #58
    Riding the bike I love. sstang13's Avatar
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    Quote Originally Posted by jsutkeepspining View Post
    yes no maybe so. The only issue with the idea of weights making you stronger at long efforts is that even doing huge reps in the gym, it's equivalent to doing a sprint (20 pedal strokes, 20 squats). I'm not too convinced about the effect of lifting just becuase i'm just as strong as i was when i lifted non stop for football, wrestling, and lacrosse, but im a lot stronger, and have more stamina with no weight training. I did however gain 50 watts for my ftp by riding my bike non-stop all day everyday.

    Also to the comment that only a cat 1 would notice gym workouts, i think its the opposite. I think a 5 or 4 would gain more than a 1 would from doing weight work. I have no scientific data, just personal experiences.


    actually i think im weaking that i was when i wrestled. I was only doing 205 lbs for 3x20's on the squat. I never did 20 reps before but my 1-5 rep maxes were much higher than they are now (i apparently should be able to do 400 and something lbs, but i know i couldn't if i actually tried it).
    That's one thing I hate about this sport, the only way to get better is by by riding (in general for some) because winter here in Canada is to much for me to handle based on my equiptment (soo much snow ice and slush !, and my rents don't let me anyway lol) so the trainer it is.. I wish there was another cross training method that I could do easily (I can't buy skis).

    And I did a one rep max sesh at school on Thursday, we based the one rep max on a chart weight vs. reps. For leg extensions I did 150 lbs - 20 reps and stopped because form was slipping, and for calf raises I did 130 lbs - 13 reps. I'm happy
    "You lack motivation because cycling is a stupid sport with no upside that takes way too much time out of your life to be mediocre at." - Racer Ex

  9. #59
    Senior Member jsutkeepspining's Avatar
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    don't worry i rode all of 3 days this week, and limited for the past month due to pneumonia (plus i've gained a bit of weight). the season is long.
    cat 1-o-meter: wtf am i doing??????
    Quote Originally Posted by Racer Ex View Post
    You're not dumb. You're just less smart.

  10. #60
    Senior Member jsutkeepspining's Avatar
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    i want to try xc skiing, but i know ill hate it! i dont like cold weather, i can deal with it on the bike only because i like cycling
    cat 1-o-meter: wtf am i doing??????
    Quote Originally Posted by Racer Ex View Post
    You're not dumb. You're just less smart.

  11. #61
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    Yes, just once a week now that the season is getting closer and I am riding more. 2x/week during the off-season, my legs needed that time to recover. I consider it no different than a really hard ride day, and follow it with high cadence/low resistance spinning the next day as well. Without a doubt, for me, more strength = more speed.

  12. #62
    Member jparillo's Avatar
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    so a little update after reading everyone's replies.
    I took some of rkwaki's strengthing routine and worked it into my own that my coach and I have made. Basically just added:

    -3x15 bodyweight squats
    -4x12 deadlifts
    -4x12 leg presses
    -3x15 Box jumps (I think box is 22")
    -Weighted lunge walk


    All relatively low weight since I'm pretty weak anyways not worried about tacking on muscle mass because I have almost no fat to turn around.
    Going to do 4-5 days a week in the gym then cut it down to maybe 2-3 during race season or until this weather turns around.

    Now if I can just get my form down on these squats and DLs I will be happy. Got hit by a car 3 weeks ago so still trying to work all that muscle back up to full strength too.

  13. #63
    powered by Racer Ex gsteinb's Avatar
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    John Parrilo trained friends of mine, and had some interest in me. Coincidence?

  14. #64
    Senior Member jsutkeepspining's Avatar
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    that's cuz u special garbear.
    cat 1-o-meter: wtf am i doing??????
    Quote Originally Posted by Racer Ex View Post
    You're not dumb. You're just less smart.

  15. #65
    Senior Member Walrus's Avatar
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    Quote Originally Posted by jsutkeepspining View Post
    i want to try xc skiing, but i know ill hate it! i dont like cold weather, i can deal with it on the bike only because i like cycling
    I tried it in high school after being convinced I'd be good at it by a running coach. Gave it a few weeks, but never cared for it. I'll take running over xc skiing any day.

  16. #66
    Senior Member jsutkeepspining's Avatar
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    i don't like running either... winter please end
    cat 1-o-meter: wtf am i doing??????
    Quote Originally Posted by Racer Ex View Post
    You're not dumb. You're just less smart.

  17. #67
    Riding the bike I love. sstang13's Avatar
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    Quote Originally Posted by jsutkeepspining View Post
    don't worry i rode all of 3 days this week, and limited for the past month due to pneumonia (plus i've gained a bit of weight). the season is long.
    I only ride 4 days a week anyway. glad to know you do almost the same amount as me when your sick.. I suck lol. The last time I rode outside was sometime in September, with the exception of a beautiful weekend in January...currently under about a foot of snow with slush everywhere, and sheets of ice covering the sidewalks. The temp is supposed to reach 1-2* C this week though I can't ride for a while outside now though because even when it melts there'll be a ton of salt on the roads..dangerous. I want to move to BC or Europe <3
    "You lack motivation because cycling is a stupid sport with no upside that takes way too much time out of your life to be mediocre at." - Racer Ex

  18. #68
    soon to be gsteinc... rkwaki's Avatar
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    Quote Originally Posted by jsutkeepspining View Post
    I'm still sore from wednesday. Probably wasn't my smartest idea to try and do alot of weight the first time lifting in over a year. Oh well. I felt cool.
    You have to watch ego training, wouldn't want you to get hurt.

    I could have done it on Saturday but in my gym (pure meathead full of National Caliber Bodybuilders and powerlifters) it's just another big lift.
    I did however pull my shorts up a little on Saturday doing leg extensions and saw a group of guys say "Holy F@ck, look at those legs" so that put a little smile on my face that the hard work is paying off.
    "if you ride it the way it's meant to be ridden there's no way any wife is less of a ***** than a bicycle." - gstein

  19. #69
    Killing Rabbits
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    ^

    The circlejerk that is bodybuilding; you win by getting others excited.

  20. #70
    Wheelsuck Fat Boy's Avatar
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    It's just the only other avocation he could think of doing that made it socially acceptable to shave his legs.

  21. #71
    soon to be gsteinc... rkwaki's Avatar
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    Quote Originally Posted by Fat Boy View Post
    It's just the only other avocation he could think of doing that made it socially acceptable to shave his legs.
    And balls...
    "if you ride it the way it's meant to be ridden there's no way any wife is less of a ***** than a bicycle." - gstein

  22. #72
    Reasonably Slow...
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    What days do you lift on?

    If I'm doing sort of a generic weekly schedule like this:

    mo: rest
    tu: short intervals
    we: long ride
    th: long intervals
    fr: rest
    sa: group ride
    su: hard group ride

    where would be a good place for weights?
    Quote Originally Posted by thump55 View Post
    Now you missed a great thread and I got baby poop stains on my Assos. I hope we learned our lesson.

  23. #73
    Senior Member shovelhd's Avatar
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    Using group rides for training is not optimal.

    I would shorten the ride on Wednesday and go to the gym later.

  24. #74
    Wheelsuck Fat Boy's Avatar
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    Quote Originally Posted by rkwaki View Post
    And balls...
    That's not anything but just good manners.

  25. #75
    Reasonably Slow...
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    Quote Originally Posted by shovelhd View Post
    Using group rides for training is not optimal.

    I would shorten the ride on Wednesday and go to the gym later.
    Currently sat is long solo ride. Thinking about doing a group ride though, once things warm up. Thanks for your advice. Do you think weights once a week is often enough to help?
    Quote Originally Posted by thump55 View Post
    Now you missed a great thread and I got baby poop stains on my Assos. I hope we learned our lesson.

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