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  1. #1
    Member jparillo's Avatar
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    Weight Lifting while Race Training

    Did a quick search and didn't have much luck on info for this topic. Long story short I want to get stronger legs and a stronger core. I just joined a gym and have full access to free weights and weight machines. I know I have to keep riding my bike to get stronger but while I'm off the bike I know I can be doing things to help as well. Do any of you who race weight train all year round?

    What are some weight exercises I should try? Deadlifts, squats, leg presses?

    Any help is greatly appreciated

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    i asked a similar question last week. seemed like quite a few people lift year-round.

    have you ever lifted before? will make a difference in how to approach it, i think.

  3. #3
    Senior Member Walrus's Avatar
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    I do strength work once a week on Tuesday mornings after my rest on Mondays. It's a nice way to ease into the week.
    Typically, I do leg presses, glute work and squats. No crazy weight, not trying to max out. My best results come from the most weight I can do at 3 sets of 12. If it gets easy to do 12, I add more weight.

    It'll take some trial and error to figure out what works for you. Just don't over-do it...it can set your riding back a couple weeks.

  4. #4
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    There's a thread on lifting by our resident big guy rkwaki:
    http://www.bikeforums.net/showthread...ssion-Workouts

    I do minor upper body lifting year round. I never do legs.

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    Quote Originally Posted by carpediemracing View Post
    There's a thread on lifting by our resident big guy rkwaki:
    http://www.bikeforums.net/showthread...ssion-Workouts

    I do minor upper body lifting year round. I never do legs.
    those look pretty challenging, and really good. i like that it's constantly engaging the core, in addition to the other main muscle groups. my approach, to the extent that i have one, has been do low rep, high weight strength work on the legs (squats, presses, etc.) to fill in max strength for sprinting, and allow function to come through speed skills and other targeted cycling workouts. after the first week of trying this (way open to feedback), i found DOMs killed me up to 3 days after squats/leg work, being the first time squatting in many months.

    what i dont have a good answer to is functionally engaging the core, it seems like the workout posted is a good place to start. honestly its still a bit of a mystery to me exactly how the core is engaged during cycling, though I know it is- if anyone has a good article or diagrams, post it up. to OP, I'm making a distinction between raw strength and functional strength, as for example, someone might be able to squat 1000 pounds (raw strength), but strength becomes functional when the muscles are adapted to apply strength to a purpose (e.g. sprinting, cycling). someone who can squat 1000 lbs cant necessarily run a 4 second 40.

    http://triathlons.thefuntimesguide.c...t_exercise.php

    rosstraining.com has some dirty, dirty body weight circuits that will leave you crying for your bike

  6. #6
    Senior Member Walrus's Avatar
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    UMass, I've found squats way more stressful on the body than any other strength work. I often need 2+ days of recovery if I overreach squatting as opposed to 24hrs or so with leg presses, calf raises, glutes, etc.

  7. #7
    soon to be gsteinc... rkwaki's Avatar
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    As I have said before I have some functional stuff that will bury you if you want it.
    "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

  8. #8
    These Guys Eat Oreos Creatre's Avatar
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    I'm doing 2 days a week in the gym during the season, doing a full circuit (and changing it up every couple weeks). Focusing mainly on back/core/legs, but have some upper body stuff too. Was doing 3 days a week in the gym focusing all on back/core/legs during the offseason. I have noticed no ill effect on my cycling from these sessions in the gym, I can still do my intervals, and get my rides in no problem.
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  9. #9
    Senior Member Looigi's Avatar
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    Quote Originally Posted by rkwaki View Post
    As I have said before I have some functional stuff that will bury you if you want it.
    Whip it out....

  10. #10
    Senior Member shovelhd's Avatar
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    Quote Originally Posted by UMassAm View Post
    honestly its still a bit of a mystery to me exactly how the core is engaged during cycling, though I know it is- if anyone has a good article or diagrams, post it up.
    IMO, unless you are a pro or a trackie, there is absolutely no need whatsoever to do powerlifting as preparation for racing a bike. Strength work, yes. Core work, yes.

    How does core work help your cycling? Take this from my perspective as a little guy, who needs everything he's got to compete with the bigger guys. The core helps stabilize the rest of your body and transfer power. When sprinting, it connects power from the upper body, pulling on the bars, to the legs, and helps balance the body over the bike for an efficient aerodynamic position. When climbing out of the saddle, it helps stabilize the upper body, taking the load off of your arms. When hammering off the front on the drops, it keeps me in a low, aero position. Those are just a few examples.

  11. #11
    soon to be gsteinc... rkwaki's Avatar
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    Power Workout
    Sets Reps Weight
    Leg Extensions 3 20 light
    Seated Hamstring curls 3 20 light
    Leg Press 5 20, 15, 12, 10 ,6 increasing with each set
    Squats 5 20, 15, 12, 10 ,6 increasing with each set
    Stiff Legged Deadlifts 5 20, 15, 12, 10 ,6 increasing with each set
    Leg Extensions 3 20, 15, 12 increasing with each set
    Laying Hamstring Curls 3 20, 15, 12 increasing with each set
    Speed Workout
    Walking Lunges 3 laps (around aerobics room or something)
    TURKISH GET UPS http://www.youtube.com/watch?v=v7O8Q...eature=related x 10 on each leg x 3 sets
    SIDE LUNGES (KEEP NON WORKING LEG FLAT) x 10 on each leg x 3 sets
    ROMANIAN SPLIT SQUAT http://www.youtube.com/watch?v=9IR0bb2gdnM do these using one leg at a time x 10 on each leg x 3 sets
    SIT DOWN SQUAT http://www.youtube.com/watch?v=2ZlPoq0S2lg do these using one leg at a time x 10 on each leg x 3 sets
    MONSTER WALK (USE INNER TUBE AROUND ANKLES) http://www.youtube.com/watch?v=fA5X4nKueUU -you use the bands for this (try it first with one around your ankles)
    FRONT
    BACK
    SIDEWAYS in both directions
    Leg Extensions (Tabata Style) 20 seconds of reps, 10 seconds of rest and repeat for 4 minutes, no rest
    Plate Pushes (these suck) http://www.youtube.com/watch?v=ttsY_R0QCjc 3 sets, add a plate each time
    Combination Workout (Good Luck )
    10 minutes on treadmill or spin bike
    Squats/Deadlifts 10 squats (I do these to the point that my butt touches my heals) 10 sets with no more than 1 minute between sets
    PLUS
    10 Romanian Style Deadlifts
    Hip Adductors 3 20 reps
    Hip Abductors 3 20 reps
    "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

  12. #12
    soon to be gsteinc... rkwaki's Avatar
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    Quote Originally Posted by shovelhd View Post
    IMO, unless you are a pro or a trackie, there is absolutely no need whatsoever to do powerlifting as preparation for racing a bike. Strength work, yes. Core work, yes.

    How does core work help your cycling? Take this from my perspective as a little guy, who needs everything he's got to compete with the bigger guys. The core helps stabilize the rest of your body and transfer power. When sprinting, it connects power from the upper body, pulling on the bars, to the legs, and helps balance the body over the bike for an efficient aerodynamic position. When climbing out of the saddle, it helps stabilize the upper body, taking the load off of your arms. When hammering off the front on the drops, it keeps me in a low, aero position. Those are just a few examples.
    Good points shovel.

    Part of the reason I support/do it is because I do love moving weights around and always have. I also do so other sports (hockey, golf, etc) and enjoy having the strength to do a bunch of stuff.

    BTW that post above is three separate workouts.
    "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

  13. #13
    Senior Member jsutkeepspining's Avatar
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    wait three different workouts? i just did all three. It was hella easy
    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.

  14. #14
    Senior Member shovelhd's Avatar
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    Put down the 5 pound dumbbells, you dolt.

  15. #15
    soon to be gsteinc... rkwaki's Avatar
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    Quote Originally Posted by jsutkeepspining View Post
    wait three different workouts? i just did all three. It was hella easy
    Now I know you are a big fat liar.
    That last one, if done properly, will drop you.
    "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

  16. #16
    Senior Member jsutkeepspining's Avatar
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    <3
    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. #17
    Senior Member topflightpro's Avatar
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    This is Rkwaki:


  18. #18
    soon to be gsteinc... rkwaki's Avatar
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    That hurt my feelings...
    Here is a snapshot of one side of my desk

    IMG_0397.JPG
    "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. #19
    Wheelsuck Fat Boy's Avatar
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  20. #20
    Senior Member shovelhd's Avatar
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    To answer the OP's question, up until this year, I did gym work in the offseason only. This year, I am going to try and work it in year round.

  21. #21
    soon to be gsteinc... rkwaki's Avatar
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    **** I give you guys too much material
    "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. #22
    Killing Rabbits
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    Eur J Appl Physiol. 2010 Dec;110(6):1269-82. doi: 10.1007/s00421-010-1622-4. Epub 2010 Aug 27.
    In-season strength maintenance training increases well-trained cyclists' performance.
    http://www.ncbi.nlm.nih.gov/pubmed/20799042
    Abstract

    We investigated the effects of strength maintenance training on thigh muscle cross-sectional area (CSA), leg strength, determinants of cycling performance, and cycling performance. Well-trained cyclists completed either (1) usual endurance training supplemented with heavy strength training twice a week during a 12-week preparatory period followed by strength maintenance training once a week during the first 13 weeks of a competition period (E + S; n = 6 [♂ = 6]), or (2) usual endurance training during the whole intervention period (E; n = 6 [♂ = 5, ♀ = 1]). Following the preparatory period, E + S increased thigh muscle CSA and 1RM (p < 0.05), while no changes were observed in E. Both groups increased maximal oxygen consumption and mean power output in the 40-min all-out trial (p < 0.05). At 13 weeks into the competition period, E + S had preserved the increase in CSA and strength from the preparatory period. From the beginning of the preparatory period to 13 weeks into the competition period, E + S increased peak power output in the Wingate test, power output at 2 mmol l(-1) [la(-)], maximal aerobic power output (W (max)), and mean power output in the 40-min all-out trial (p < 0.05). The relative improvements in the last two measurements were larger than in E (p < 0.05). For E, W (max) and power output at 2 mmol l(-1) [la(-)] remained unchanged. In conclusion, in well-trained cyclists, strength maintenance training in a competition period preserved increases in thigh muscle CSA and leg strength attained in a preceding preparatory period and further improved cycling performance determinants and performance.

  23. #23
    Senior Member robabeatle's Avatar
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    So I see rkwaki's workout and the only exercise I don't get is the leg extensions. How do these transfer to the bike. Is it just for overall leg strength/balance?

  24. #24
    Senior Member shovelhd's Avatar
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    Leg extensions work the quads.

  25. #25
    Senior Member robabeatle's Avatar
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    I get that but the movement doesnt seem to be one that mimics leg movement on the bike unless I am missing something.
    So is this just for overall strength and not functional?

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