"The 33"-Road Bike Racing - 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.

I also do squats and seated rows

incline leg press, 45 deg., 4 sets at effort = 9, upto 830lbs.

wow that makes me feel weak.:(

Squats and deadlifts are all you need.

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
45º 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.

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.

(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.

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.

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.

Usually 325x15 until I can't take it anymore.

Holy **** 1 legged?

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.

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.

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

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.

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.

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.

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.

Holy **** 1 legged?

Those are leg presses, not squats.

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 :p.

Oh, I should add I'm a sprinter that can climb.

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.

Those are leg presses, not squats.

yeah I know still 325x15 one legged is a ton of weight.

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!

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. :lol:

Anyone smell a sham?

http://www.cbn.com/communitypublic/shake.aspx

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.

Apparently Pat Robertson can leg press 2000 lbs thanks to 1. the power of God and 2. His protein shakes. :lol:

Anyone smell a sham?

http://www.cbn.com/communitypublic/shake.aspx


Sounds like a sham to sell protein shakes! And, watch his show!

btw, was it 1 rep with full range of movement?

Sounds like a sham to sell protein shakes! And, watch his show!

btw, was it 1 rep with full range of movement?


Without his hands on his knees... I could gain about 200-300 lbs on my press by using the hands on my knees method. I could also be doing 500+ per leg if I wasn't doing a full range press.

I can't get that vid to work... anybody else?

Without his hands on his knees... I could gain about 200-300 lbs on my press by using the hands on my knees method. I could also be doing 500+ per leg if I wasn't doing a full range press.

I can't get that vid to work... anybody else?

Try this one... http://www.wonkette.com/politics/pat-robertson/video-proof-of-pat-robertsons-incredible-strength-176378.php

I'm not a weightlifting expert, but isn't there supposed to be a bit more range of motion in 1 rep?

Try this one... http://www.wonkette.com/politics/pat-robertson/video-proof-of-pat-robertsons-incredible-strength-176378.php

I'm not a weightlifting expert, but isn't there supposed to be a bit more range of motion in 1 rep?

It's usually more impressive when you actually disengage the locks so you can actually begin the exercise.

It's usually more impressive when you actually disengage the locks so you can actually begin the exercise.

Yeah, I noticed that too. :D

Try this one... http://www.wonkette.com/politics/pat-robertson/video-proof-of-pat-robertsons-incredible-strength-176378.php

I'm not a weightlifting expert, but isn't there supposed to be a bit more range of motion in 1 rep?

Sign me up for a world record attempt, boys.

Cypress vs. Pat Robertson... I can see the BF religious right getting excited already... :D

As long as it doesn't lead to another "post you leg pics" thread.

Seriously Mike Miller better watch out. 1220 lb squat - HERE (http://www.powerliftingwatch.com/video/Mike-Miller-1220Squat.WMV)

People claim Mike is depth challenged, so HERE (http://video.google.com/videoplay?docid=-3075384427006412318&q=squat+record&hl=en) is another guy going full parallel at 1003lbs.

And here I was pretty happy that I was squatting 280 for 6 reps... :lol:

Of course, I've been weight training for all of 2 1/2 weeks now...

all rounder, my leg workouts are pushing pedals.

And here I was pretty happy that I was squatting 280 for 6 reps... :lol:

Of course, I've been weight training for all of 2 1/2 weeks now...

ATG? That's pretty good for starting out!

Seriously Mike Miller better watch out. 1220 lb squat - HERE (http://www.powerliftingwatch.com/video/Mike-Miller-1220Squat.WMV)

People claim Mike is depth challenged, so HERE (http://video.google.com/videoplay?docid=-3075384427006412318&q=squat+record&hl=en) is another guy going full parallel at 1003lbs.

Miller's looked more like a wobble than a squat.

(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.

All one-legged presses with some serious weight and reps... :eek:

Evidently Lance was doing one-legged stuff up past 250lbs for offseason work. With both legs he would press between 4 and 500lbs. I think that is totally insane and I sometimes wonder about the benefits of weight training since I have watched some upper level crits where there are some seriously twiggy guys putting out serious jumps.

That said I've been doing squats (225lbs max), leg press (same), hamstring curls (30lbs max) and lunges, which I think are great for strengthening those little stabilizer muscles. Here in Northern California we can ride through the offseason... if I were to do weight work more than once a week the intensity of training rides would seriously suffer, my legs get pretty fried especially day after. I always hop on the bike and spin for an hour after weights.

I'm a climber who can't climb and I am definitely not a sprinter, but I have seen what non-existent sprint I do have improve in training crits after weight work and once-weekly intervals. Core work and stretching (I'm about as flexible as a 2x4) is helping tons too with overall form.

ATG? That's pretty good for starting out!

Cool--maybe I'll actually win a sprint this season. :D

What's ATG? I go parallel...

All one-legged presses with some serious weight and reps... :eek:

Evidently Lance was doing one-legged stuff up past 250lbs for offseason work. With both legs he would press between 4 and 500lbs. I think that is totally insane and I sometimes wonder about the benefits of weight training since I have watched some upper level crits where there are some seriously twiggy guys putting out serious jumps.

That said I've been doing squats (225lbs max), leg press (same), hamstring curls (30lbs max) and lunges, which I think are great for strengthening those little stabilizer muscles. Here in Northern California we can ride through the offseason... if I were to do weight work more than once a week the intensity of training rides would seriously suffer, my legs get pretty fried especially day after. I always hop on the bike and spin for an hour after weights.

I'm a climber who can't climb and I am definitely not a sprinter, but I have seen what non-existent sprint I do have improve in training crits after weight work and once-weekly intervals. Core work and stretching (I'm about as flexible as a 2x4) is helping tons too with overall form.


I hate hamstring curls. But when I do them it's usually while in between leg press sets (the machines sit next to each other). When I do them it's usually 120x15.

Cool--maybe I'll actually win a sprint this season. :D

What's ATG? I go parallel...

Ass to Ground. Past parallel.

If you do win a sprint, would it be the squats or the bike? Hmmm.

I hate hamstring curls. But when I do them it's usually while in between leg press sets (the machines sit next to each other). When I do them it's usually 120x15.

I do too.. and I think I know what you mean. When I do them between leg presses, things feel so tight that I really don't push too much weight at all.

Ass to Ground. Past parallel.

If you do win a sprint, would it be the squats or the bike? Hmmm.

I don't know, but the F4:13 sure does make suffering fun. :D

Different question related to lifting--I seem to have a bit of a Valverde-esque leg build, i.e. my calves aren't particularly big in the typical cyclist fashion. I mean, there's some mass there, but not as pronounced as some that I've seen. Would doing isolated calf work do me any good, or would it be purely cosmetic? Just curious...

I don't know, but the F4:13 sure does make suffering fun. :D

Different question related to lifting--I seem to have a bit of a Valverde-esque leg build, i.e. my calves aren't particularly big in the typical cyclist fashion. I mean, there's some mass there, but not as pronounced as some that I've seen. Would doing isolated calf work do me any good, or would it be purely cosmetic? Just curious...


Cosmetic. If your calves feel weak on the bike, lift, if not, it's just extra weight. (I know this)

I don't know, but the F4:13 sure does make suffering fun. :D

Different question related to lifting--I seem to have a bit of a Valverde-esque leg build, i.e. my calves aren't particularly big in the typical cyclist fashion. I mean, there's some mass there, but not as pronounced as some that I've seen. Would doing isolated calf work do me any good, or would it be purely cosmetic? Just curious...

How many miles do you have in your legs, and how long have you been riding?

and cypress is right, all your calves do is hold your foot steady so you can apply torque to the cranks, if they can handle that then they are doing their job

How many miles do you have in your legs, and how long have you been riding?

and cypress is right, all your calves do is hold your foot steady so you can apply torque to the cranks, if they can handle that then they are doing their job

Been at it recreationally for 10 years or so, but just started racing last spring.

Try this one... http://www.wonkette.com/politics/pat-robertson/video-proof-of-pat-robertsons-incredible-strength-176378.php

I'm not a weightlifting expert, but isn't there supposed to be a bit more range of motion in 1 rep?

Just watched that video... 2" of travel and cheating with the hands.... c'mon.

I'd hate to see the weight I could lift with only 2" of travel and using my hands on my legs to help push!

Actually, I'd run out of space on the bar for more weight.

well in my case, I went from zero to 200+ miles a week, took about 8-9 months before I saw anything noticeable appearance wise in my legs, and they got smaller at first

now almost 6 years later and doing even more miles, most of it fixed gear these days you could probably say I'm starting to get a decent pair of "bike legs", dont sweat it, it takes time

tell you what though, if you cramp up after or during hard sustained efforts or even feel the hint of any leg burn, ride more, alot more, cause if you dont, guys like me will literally ride away from you, all the time in the gym in the world wont do anything to fix it

Funny thing is, because of cycling I pretty much had to stop doing squats with free weights. My upper body muscle has pretty much atrophied, meaning that while I can squat a certain amount of weight, I certainly can't support that weight with my upper body.

Amazing what will happen once the biking goes up, and the upper body work goes down. I went from almost 170 at 5'8", with significant muscle buildup from a couple years of serious weight lifting. Now I'm a feathery 142.