Training & Nutrition - Gym training advice needed
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12-10-04, 09:36 PM
I need some advice on training to make me a better rider. My current routine in the Gym is 2 sets on nearly all Nautilis weight machines Mon, Wed and Fri. I do lifecycle training (currently level 5 for 24 mins) after the Nautilis training. On Tuesday I just ride the Lifecycle. I need to loose a bunch of weight and I am dieting for that. Just wondering if anything else would help my cycling such as treadmill or stairclimber. I am 41 years old and weigh 275. I did weigh 288 so I am working on that. My first goal is to get below 250 lbs by March and I plan on rewarding me a new road bike. Thanks for any advice.
I never did get much help from weight training as far as my cycling went. But then again, I did not even fool around with it until I was already in very good shape as far as cycling went, so my experience is not like yours.
However, weight training will sure help your basic fitness. Helping your basic fitness is a good thing.
Weight training does tend to emphasize anaerobic conditioning. It is not much help aerobically.
Now, the few times I have tried stair climbers, the motion really felt a lot like hill climbing out of the saddle on a bike. I would think that doing sessions on stair climbers would help you aerobic conditioning and give a nice boost to your cycling.
I had a friend who could not ride during the week. He found that he did a lot better on his weekend rides by doing 30-60 minutes a day on a treadmill that he had put on an incline (to increase the intensity of the workout). You might try that.
Good luck Steve.
Oh, I forgot to mention it. You might do some spin classes Steve. The bikes they use have huge fly wheels and no gearing. It is a bit like riding on a fixed gear. Spinning is great at improving your spin and it is good aerobic conditioning. However, it can be intense. If you are not in some kind of aerobic shape, it might be too much for you starting out. But I think it would be a great prep for your future road cycling.
12-11-04, 08:28 AM
Often overlooked reason for weight training: (http://www.bikeforums.net/showthread.php?t=44525&highlight=osteoporosis)
12-11-04, 10:02 AM
Thanks Pat and DnvrFox the last few years I have been very inactive. Since I have been going to the Gym over the last 6 weeks I have gotten more energy. My main thing with the weights is just something I like to do just to tone a little I work abs, triceps, biceps, chest, shoulders and upper back. I do about 2 sets per exercise on about 20 mins total. The I ride the Lifecycle on a Random setting for 24 mins at 80 RPM's. Like I said previously I do the weight training 3 days and lifecycle 4 days. My gym is small and dont offer spinning classes but it seems like something that may be very benificial in starting out. Thanks
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