Join Date: Jul 2006
Location: Columbus, OH
Bikes: '08 Surly Cross-Check, 2011 Redline Conquest Pro, 2012 Spesh FSR Comp EVO, 2015 Trek Domane 6.2 disc
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Originally Posted by mkadam68
Weight lifting does
help cycling. Specifically, power output (strength & explosiveness).
From my own research on the matter...
- Train with high weight, low reps to maximize strength gains. Muscular endurance is increased through your cycling, so you don't need to train that with weights.
- Young people only need to lift in the off-season, but once the season gets underway, they can curtail it. Older folks (middle-age) should train with weights all year long due to aging's negative effects on musculature.
- Last, it is also possible to replicate weight lifting while on the bike using big gears, low cadence and an occasional hill or two.
- Don't worry too much about upper body weight training. You'll get results for that just by nature of moving the weights around setting up for your lower body exercises.
Yes to everything above, with my own caveat about upper-body strength training:
I've found upper-body training to be beneficial in certain circumstances, such as my off-road hill climbing on my singlespeed CX bike. With a stronger upper body, I can reef on the handlebars like an angry gorilla and mash my way up many more hills than last season.
While you're doing off-bike strength training, don't ignore your core! Throw some planks, side planks, and hanging leg lifts in there to keep your midsection strong. A strong core is another key element to strong climbing.
"I feel like my world was classier before I found cyclocross."
- Mandi M.