Training & Nutrition - Do you strength/cross train
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01-23-06, 06:59 AM
I'm wondering what kind of non-biking training you folks do. Like strength training, running, swimming, anything physical you do besides biking for the purpose of improving strength, balance, etc.
How often and how hard do you do these non-bike acitivies?
If you strength train do you do it at home or in a jym?
I strength train at home. I strength train mainly with dumbells, and some bodywheight movments. I find this is a great combination of modalities because is is cheap super effective and easy to store. Dumbells are probably the best thing to train with for real useful strength (as opposed to just looking good at the beach) barbells link your arms together so the dominant side can assist the non-dominant so it can create or maintain a muscle imbalance. Training with dumbells forces both sides to preform the same, and lifting dumbells recruits way more stabilizing muscles. This means the dumbells train your body to function as a unit which is what you should want as opposed to isolation exercise and machines that only traget very narrowly defined muscle groups. I like to go pretty hard and after a workout session I'm usually dripping with sweat, the next day my muscles are usually somewhat sore but I feel great. Right now I'm aiming to do some kind of intense training every day except one rest day a week. I'm mixing up what body systems and areas I target each day so I don't over work anything.
The only downside is that the next morning I'm a wee bit sore so I do some yoga in the mornings to loosen up for my morning commute and the rest of my day.
Once I build up more of a muscular strength base I want to start rock climbing at an indoor jym.
I am an outdoor nut and I lead kids so I want to be as strong as I possibly can to pick up any slack from the group and still have plenty of reserve energy left over for emergencies.
01-23-06, 08:14 AM
I used to just run. Then I just swam. Then I just biked.
Now, I cross-train and have had fewer injuries and have gotten stronger (and lost weight) as a result. I swim 1/2 mile to a mile 5 days a week. I run 3.5 miles 5 days a week. I strength train 3 days a week. I do strength training either in a class at the gym, with a 15 lb. bar on my own, or with 10 lb. free weights at home. I also try to include things like plank and push-ups, anything where I can use my body's weight for resistence.
I try to make it to a yoga and / or pilates class twice a week. Also, I play tennis - lesson, clinic, competition, or for fun - several evenings. I bike to and from the courts, perfect warm-up and cool-down.
01-23-06, 10:31 AM
My knees have been much happier since I've started doing low weight exercises. It seems just cycling really unbalanced my leg muscles and was causing me pain. I'm doing low weight/high repetition weight training 2 days a week. I sometimes switch it up with yoga or indoor climbing.
Just make sure you leave rest periods in your workout schedule. Climbing more than every other day is not really recommended. Eric Hörst, the How to Climb 5.12 author, recommends an every-other-day schedule, mixed with cycling. I can post more about climbing training, if you're interested. I don't climb as much as I used to, since I've started being more serious with my cycling training.
Bike mon-fri, 50k a day year round
Kayak sat or sun in summer (improves upper body and cardio)
skydive sat or sun in summer (improves...hrm.....improves my balance and state of mind :)
Edit : oh the one other thing i try to do is a streatching regime. Guys dont like the word yoga so its not that, and pilates sounds feminine also so its not that...its just a series of streatching exercises...ya thats it. Streatching helps lots
01-24-06, 09:24 AM
Ya man can you post some climbing info. I'm super interested.
01-24-06, 11:48 AM
The training program that I had a good results from was period-based. I moved up a full grade on my redpoint and gained enough confidence to try some more challenging sport climbing projects.
It's like the normal cycling macro, meso, micro-cycles, but there's not much of a macro-cycle to encompass it all. This is mostly from memory, since I don't have my reference handy atm. The meso-cycle is like this:
1) 4 weeks endurance training
2) 3 weeks strength training
3) 2 weeks anerobic training
4) 1 week rest
Each of these cycles are broken down into 3 to 6-day training periods, depending on how much time you have available. In this case, sport-specific training is like yoga, hangboard workouts, or weights directed at the muscles you use for climbing.
M: Climbing or Sport-Specific training
T: Cardio or rest
W: Climbing or Sport-Specific training, light cardio
R: Cardio or rest
F: Climbing or Sport-Specific training
So for your first meso-cycle, find a route that you can climb easily, probably about a grade or two below your current project, and a belay slave. Climb continuously for 30 to 60 mins. If you can't find a belay slave, boulder and try to do about 100 moves continuously. The idea is to not get pumped at all. If you get pumped, you're climbing too hard.
The next cycle is your strength training phase. Find 5 bouldering problems that are right at your level and climb these in succession. Give yourself about 2 or 3 mins rest between problems. Do as many sets of these as you feel comfortable. Make sure you're not climbing more than 4 days a week during this period, or you really risk injury or overtraining.
The next cycle is for building anerobic strength as well as mental strength. Get on problems that are way over your head. Top rope everything. Hang-dog routes as long as you can keep pulling down. This is where your belay slave will come in handy again. You'll be constantly fighting a pump, and you'll be conditioning your brain that you can actually do those moves. If you can do all the moves, then it's just a matter of linking them and having enough endurance to send the route.
Rest for a week. You'll be amazed how fresh and strong you feel when you start your next endurance cycle.
M/W/F - run for 40-50 minutes in my Physical Education class (we're learning the games so that we can teach the kids)
T/Sat/and sometimes Wednesdays - work for 8 hours ... lots of standing, walking, running, lifting heavy things, multiple repetitive lifting, etc.
Thurs - yoga
M/W/F - weightlifting
And then I fit cycling somewhere in there too. :)
01-24-06, 04:09 PM
my first love is weight lifting/bodybuilding. Not going to make a climber out of me, but I find that I can blend cycling and lifting a lot better than I could lifting and running (all the extra weight I was carrying around was really starting to take a toll on my joints due to impact stress)
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