"The 33"-Road Bike Racing - Mixing in weight training? Is it too much?

I was planning on taking it easy this winter to focus more intensely on dropping weight and lowering bf % (i.e. with weight training), but it seems that everyone else is using this time to really hammer and build FTP. Not wanting to get left behind, I will be upping my riding schedule to accomodate.

The question is: how well am I going to be served by continuing my weight training program? I currently ride ~12 hours/week and lift 4 times/week. I hesitate to back off the weights because I've seen some nice results already after just a couple months.

For those that lift and ride, how do you balance the two?

Have you tried the Search feature? You will find a gazillion threads. Maybe more.

My balance is based on how I feel with the training load... Really has nothing to do with weights vs cycling.

Right now I lift/cardio 3 days a week and ride 4. The weights may help you lose some weight and for sure will give you a workout and break from the bike but it may not improve your cycling performance.

Now is not the time to be hammering on your rides. like Coyote2 said there are tons of threads on here about this. I do leg weights 2x a week and core workouts 4-5x a week. I will do a short period of heavier weights, maybe 3-4 weeks then focus on lighter weights and higher reps, like 25-30. This helps work the leg muscles to fatigue. I ride the spin bike tue/wed/thurs and ride outside weather permitting sat/sun.

When on the bike this time of the year I am doing leg strengthening exercises and just getting in base miles. There's a debate whether or nit weight training helps your cycling, some don't do any.

Perhaps you should pick up Friel's Training Bible and give that a read. Or just search the forums here.

Wow, I struggle with lifting 2x a week and still feeling ok enough to get rides in Saturday and Sunday. Am I lifting too hard?

Wow, I struggle with lifting 2x a week and still feeling ok enough to get rides in Saturday and Sunday. Am I lifting too hard?

Yes.

If you lift weights in the off season you might die.

Wow, I struggle with lifting 2x a week and still feeling ok enough to get rides in Saturday and Sunday. Am I lifting too hard?

You are lifting too hard and/or riding too hard for the base period.

Not wanting to get left behind, I will be upping my riding schedule to accomodate.

I joined an upstart team for a new shop last year and fell prey to this mentality. It was mid-November and our training rides were 50 mile hammerfests. Felt it creeping up in June, and burned out hard in July.

I like weights because they help my knees moreso than rest.

Now is not the time to be hammering on your rides. like Coyote2 said there are tons of threads on here about this. I do leg weights 2x a week and core workouts 4-5x a week. I will do a short period of heavier weights, maybe 3-4 weeks then focus on lighter weights and higher reps, like 25-30. This helps work the leg muscles to fatigue. I ride the spin bike tue/wed/thurs and ride outside weather permitting sat/sun.

When on the bike this time of the year I am doing leg strengthening exercises and just getting in base miles. There's a debate whether or nit weight training helps your cycling, some don't do any.

Perhaps you should pick up Friel's Training Bible and give that a read. Or just search the forums here.


I dug through some of the old threads, but wanted to get a fresh perspective on winter training since many seem to change their philosophy every year. I have Friel's book along with the Allen/Coggan book that I am using a basis for my plan (predominantly the latter), hence why I feel like I'm taking a defined program and adding weight training on top of it.

I suppose to lesson here is to listen to my body and play it by ear. Everyone reacts differently.

I dug through some of the old threads, but wanted to get a fresh perspective on winter training since many seem to change their philosophy every year. I have Friel's book along with the Allen/Coggan book that I am using a basis for my plan (predominantly the latter), hence why I feel like I'm taking a defined program and adding weight training on top of it.

I suppose to lesson here is to listen to my body and play it by ear. Everyone reacts differently.

Yes you have to do what works for you, 09 will be my 3rd racing season, the first I just rode my bike a lot, last year I followed a program, but did not get to ride as much as I wanted due to a new addition to the family, this year I am tweaking my program from last year with the advice of some cat 1's and 2's I know and plan to ride lots more.

But everyone is different and what works for some doesn't work for others. I think some weight training is helpful but again I am doing lighter weights and high reps.

Good luck!

My wife wants me to start lifting again. I'm a figment of what I once was in the Marines, sadly, my arms and chest are a few inches smaller and I weigh more now =\

I refrain from it since I'm dropping a pound a week running and cycling.

Now is not the time to be hammering on your rides.

Speaking for myself .... my current rides are pretty damn intense right now. Doing several days at a level just below FTP with power training (both on and off the bike) is kicking my arse.