Road Cycling - Weight training throughout season

Hi,

I hit the weights pretty hard this winter and I'm about to start the transition away from the weight room and back out on the road. Some background on myself: I'm 40, I've been riding for about six years. I used to lift weights quite a bit but drifted away from it. I decided to go back to the weight room for the first time since I started cycling. Now I'm looking for advice from people who train with weights throughout the year.

Do you stop leg work altogether and rely on cycling only? I'd really like to strengthen my calves which tend to cramp up and tire out long before my thighs. But I'm leery of overtraining them by using weights while sticking to a pretty vigorous riding schedule.

I'll do one long ride on Saturday (three to five hours) and moderate rides on Sunday, Tuesday and Friday (about one hour each). I'll cycle commute one day per week for a total of about 2:30 on that day, probably Wednesday. If I start to burn out I'll drop one of the short rides and take a rest day.

I'm thinking of lifting just twice per week, Monday and Thursday evenings. I'll do upper body, then lower back, calf raises, then finish with abs. Should I drop the calf raises altogether to give the muscles more time to recover between rides?

Thanks!
Rob

I do both weights and ride year round.

the only time I stop legs workout is 1 weeks before a big event like a Century with lots of climbing.. I am over 50, and I feel my leg workout on a long ride..
Otherwise I find that leg workouts help me with my cycling..

Cycling only.

I've tried lifting over the winter. The best winter training I ever got though was spending an hour on the mag trainer 4 times a week.

Calves recover quickly. I suggest working the lower half of your body, and then taking the next day off; or just go for a long walk.

I rely mostly on biking and running this giant hill, i only workour twice a week and focus mainly on upper body. But you have to remember everyone is different. And to build calves, focus on weighted calf raises

for most people weight training will have minimal effect on their cycling abilities.

your average person who takes care of themself can put out about the same amount of peak power as your average elite cyclist. the only difference is that the elite level cyclist can do it for much much longer. that's not something that's fixed by lifting weights.

I do weights and biking (indoor trainer in winter) all year, and also do some power walking.

I have had a personal trainer since January. He has helped my riding significantly! I rode all of last year and averaged 17.8 mph. This year, after 3 1/2 months of weight training and riding, my average speed is now 21.9 mph. I would highly recommend a weight training program!

I would disagree with those who don't support lifting. I noticed a substantial increase in performance when lifting. I stopped because with swimming, riding, little running, kids, work, something had to go. I have just started lifting for knee rehab. and plan to keep it up...getting home gym. Most of the pros either lift or run or do weekly power drills. Low rep, high gear, to duplicate the benefits of lifting. I lifted 3 times weekly off season and 2 times most weeks in season...all legs. I didn't even lift upper body for swimming as swimming developed enough muscle and I wanted to keep weight down.

There's been some evidence that shows that lifting can be detrimental to riding. Lifting to improve leg strength that is. It always helps to have more upper body strength. That is as long as you don't add a lot of muscle weight.

I suppose that if you can find someone who can suggest some lower lifting methods that are beneficial to cycling, then there's no harm in trying.

I don't know if pros do lower body lifting. I used to cross train by running a few times a week.

Riding is the best thing you can do.

lift once a week for the legs and twice for the upper. and cycle as much as you can stand to.

I have seen pictures of Lance doing squats...not sure if it was just for maybe a picture pose or he was REALLY working out...i'd like more info on lifting and cycling, i think any physical activity, whether its riding or lifting weights, is great for the body.

lift once a week for the legs and twice for the upper. and cycle as much as you can stand to.

That is exactly the routine that my trainer has me on!

Just to clarify my position:

1. I started lifting simply because I had membership at the gym through work.
2. I got serious about it after I read an article in Bicycling magazine about the thinning of bones even in recreational cyclists.
3. After awhile I remembered why I used to lift: I like it, just not as much as cycling.
4. This past winter it broke up the monotony of the nearly exclusive cycling routine I'd fallen into.

I was working myself into a cycling rut and I didn't even know it. I think I would have burned out on cycling within the next few years had I not taken a few months off for weight training. Now I'm seriously considering a core-muscle training class next Fall, but I will not speak the "P" word here. :rolleyes:

Thank you all for your wonderful advice and experience. The replies seem close to an even split, so I'm going to keep calf raises in my weight training program for the next 10 week weight training cycle. If it's too much, I'll drop it from subsequent cycles until next Fall/Winter when bicycling drops into the background again.

Rob

lift once a week for the legs and twice for the upper. and cycle as much as you can stand to.

this is probably the best thing to do. legs take a while to recover and you'd probably be overtraining by doing anymore than that along with all the riding you're doing. i would work toward intensifying those workouts rather than adding more workout days. recovery is an important part.

That is exactly the routine that my trainer has me on!

hmmm... maybe i should be a trainer! :D
that's the routine that made most sense to me. so that's why i chose it

I generally only do lower body weightlifting in the winter for 3-4 months. I usually do the rest of my building on the bike during the racing season (muscle tension intervals-hill repeats) I still do upper body & core at least 2 times a week during the racing season. BTW I am 41.

The Squat is your basic full body workout (minus arms that is)...Squats will work/but not overly work your shoulders, traps, back, quads, hams, glutes and calves. I would only do them twice a week. Remember to take at least a day of rest between workouts.

Hi,

I hit the weights pretty hard this winter and I'm about to start the transition away from the weight room and back out on the road. Some background on myself: I'm 40, I've been riding for about six years. I used to lift weights quite a bit but drifted away from it. I decided to go back to the weight room for the first time since I started cycling. Now I'm looking for advice from people who train with weights throughout the year.

Do you stop leg work altogether and rely on cycling only? I'd really like to strengthen my calves which tend to cramp up and tire out long before my thighs. But I'm leery of overtraining them by using weights while sticking to a pretty vigorous riding schedule.

I'll do one long ride on Saturday (three to five hours) and moderate rides on Sunday, Tuesday and Friday (about one hour each). I'll cycle commute one day per week for a total of about 2:30 on that day, probably Wednesday. If I start to burn out I'll drop one of the short rides and take a rest day.

I'm thinking of lifting just twice per week, Monday and Thursday evenings. I'll do upper body, then lower back, calf raises, then finish with abs. Should I drop the calf raises altogether to give the muscles more time to recover between rides?

Thanks!
Rob
Hi Rob,
I weight train all winter too. Twice a week I hit my legs hard. When I go out doors I don't do weights at all unless I get a rainy week.Then i do it to maintain strength as well as indoor cycling.Ive been doing this for 6 years.This years in door program seemed to work out good I went on my first ride on this past sunday and rode a 70mile ride no problem and a 30mile the next day.
I say only lift weight if you don't get the road time in.
Later,
Robin