Training & Nutrition - Winter strength training (no weights)

Winter training to those who don't do weight, but please put in your opinion also if you do weight training during the winter. I have always done some weight training on and off over the years, but to be honest I don't think I ever got that great benefits to 'on bike strength', as I would have got to time on the bike.

As my winter training now consists of 3-3 1/2 hours run on sat, which I will increase over the new year to about 4-5 hrs then upping the intensity towards the season. My 2/3 days mid week include high cadence work (fairly light gearing) with some climbing on one of the days, trying to stay seated throughout, bit bigger gearing than normal, but keeping the heart-rate low. Trying to keep the intensity a good bit lower, with no high end work, but more of an emphasis of building strength and endurance just now to take across to next season.

What are others doing this time of year and over the following months?

4. Lift weights at least 2x's/wk, YEAR ROUND. It suggests heavy lifting to failure.

http://www.bikeforums.net/showthread.php?t=44525&highlight=osteoporosis

When I read the title for this thread, I thought it was about strength training using no plates, dumbells or traditional weight training equipment.

Somehow I don't think just pushing a smaller cog on a bigger ring qualifies as strength training. But if it works for you, keep it up.

A few exercises that I do without the benefit of weights:


Tricep dips. You will need either two chairs or weight benches. Put your heels (toes up) on one chair or bench. Place the other chair some distance away from the first. Grab the edges of the second chair with your hands. You are now suspended in the air with your hands and feet supported by benches a few feet apart. Bend your elbows to lower your upper body closer to the ground and fhen push your upper body back to the starting position.

push ups.

chin ups and pull ups. I hung a bar in a doorway in the basement. This is great for your lats.



Dan

My 2/3 days mid week include high cadence work (fairly light gearing) with some climbing on one of the days, trying to stay seated throughout, bit bigger gearing than normal, but keeping the heart-rate low.

High cadence and bigger gears? Surely in any case, pushing bigger gears is going to up the HR?

Just to understand what you're saying ..

High cadence and bigger gears? Surely in any case, pushing bigger gears is going to up the HR?

Just to understand what you're saying ..

when the gear is big enough, your just working the muscle, not the cardio system. for example, do you get out of breath when lifting a big weight? no. same principle, I believe.

I was lifting 3x a week for a while there, but I've dropped back to 2x a week for the past two weeks. I had to, becuase it was totally killing my legs. even 2x a week makes my legs feel terrible when going out riding. I dont really know if its helping me or not, but right now, my average speed is dropped, and my ability to get my heart rate up just sucks becuase my legs feel so weak. I dunno though. its only november. I'll be done by the end of december. then, i can see if I benifitted. If I didn't, then next year, I'm just going to do big miles w/o weights.

High cadence and bigger gears? Surely in any case, pushing bigger gears is going to up the HR?

Just to understand what you're saying ..

You can push big gears and keep heart rate down it's called VGS workouts. an example of bigger gears keeping hrt down, my coach had me climb a 5 mile 8% grade in the 53x21. on that ride my cadence was 50-60 rpm my hrt was in zone 4 and i was flying. my other rides were in the small ring my cadence was 78-85 my hrt was in zone 5 and i was slower. now if you wanna push big gears and keep cadence 90+ of course that would make a higher hrt.

I go into the library on campus and sprint up to the highest floor (10th) a few times. That keeps the muscles nice and warm during the cold, and replicates mountain bike style climbing. I outright refuse to become a gym rat.

I go into the library on campus and sprint up to the highest floor (10th) a few times. That keeps the muscles nice and warm during the cold, and replicates mountain bike style climbing. I outright refuse to become a gym rat.

You could get a couple 35-40 pound dumbells and do quite a bit of weight training at home (compared to none), especially for your upper body.

I outright refuse to become a gym rat.



Why?

My gym is in my basement, where I have a pretty complete set-up.

But I also enjoy going to the local gym, where I have a membership.

What is wrong with that?

1. I don't have a basement.
2. I have found that I really hate knowing that sweaty, nasty asses have touched the seat on the exercise bikes
3. I would rather run and ride outside, no matter what the weather
4. I do not see gym work as "real". I know it is, but I still feel that it is without soul. Riding my bike helps my body, mind and soul become one. This is something that cannot be duplicated in a gym, in my opinion.

1. I don't have a basement.
2. I have found that I really hate knowing that sweaty, nasty asses have touched the seat on the exercise bikes
3. I would rather run and ride outside, no matter what the weather
4. I do not see gym work as "real". I know it is, but I still feel that it is without soul. Riding my bike helps my body, mind and soul become one. This is something that cannot be duplicated in a gym, in my opinion.

Okay!

Should have been a bit clearer with the statement "..include high cadence work (fairly light gearing) with some climbing..."

Basically I should have said was "high cadence with light gears on the flat and on the hills, larger gears with a low cadence,keeping the heart rate low

Hi, to all of you oversea cyclists:

Regarding to the benefits of doing some weight training, it is really helpfull definitely if you do it properly and focused on cycling. Most of famous phisyologists and coaches recommends weight training to cyclists. You just have to see what most of professional cyclists are doing in the winter.
However, while you are lifting weight, you probably feel heavier, wether you gain some pounds or you mantain your body weight. That is not a problem at all, because you need a period of time to adapt the strenght you gain with weights. Normally, Cyclists may need a month after leaving weights to aplicate that strenght to cycle in efficient way. The more muscle size you have gained during the winter, the more time will have to spend to reeducate that new fibres of muscle.
Obviously we can talk about the right way to train with weights and the wrong ways, but we could spend a lot of time and this post could be like a kind of brick.
I will pleased to answer posts you put in this forum about this issue.

Nice to meet you;
Lukylukecyclists, from Avilés, in Spain.