Cycling and bicycle discussion forums. 
   Click here to join our community Log in to access your Control Panel  


Go Back   > >

Track Cycling: Velodrome Racing and Training Area Looking to enter into the realm of track racing? Want to share your experiences and tactics for riding on a velodrome? The Track Cycling forums is for you! Come in and discuss training/racing, equipment, and current track cycling events.

User Tag List

Reply
 
Thread Tools Search this Thread
Old 08-15-13, 07:40 PM   #1
Lew.
Senior Member
Thread Starter
 
Join Date: Sep 2012
Location: England, Great Britain
Bikes: Tarmac/LangsterPro/Epic
Posts: 261
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Weight Training Theory?

Hey, I've made a few threads now and had pretty helpful replies - so thanks!

To the point - I am trying to go about raising my power within 5-6 minute periods of effort -It's rare we go above 11 laps as youth riders (458m track). And we hardly ever have sprint events (maybe twice or three times a year and I missed them both this year).
So anyway - trying to increase my performance to pursuit-like efforts. Would weights help in anyway? I'm not talking heavy - probably a mid/low weight with 25-30+ reps and 5ish sets. Would this help with sustaining power? From what I've learned in theory (from school/sixth form) is that this should help, but obviously theory doesn't work in practice.

Extra info:
The events I'm aiming for next season are solo/team pursuit, short mass start events (exc. points/Course De Prime - I'm useless at them) and sprint events (anything below 1km).
I don't plan on training in anyway for sprints though - within my category I can comfortably win anything below 1km (I am trying to be modest, I promise)

Sorry for the longish post and any advice will be greatly appreciated!
Lew. is offline   Reply With Quote
Old 08-15-13, 08:57 PM   #2
TrackMonkey7
Senior Member
 
TrackMonkey7's Avatar
 
Join Date: Jan 2013
Location: Massachusetts
Bikes:
Posts: 141
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
25-30 reps and 5 sets is A LOT of volume for anyone. In theory, the amount of time/reps that you're under the weight should translate well into sprint training. However as a workout, it's so much volume that it might be difficult to recover from after awhile. In practice, I happen to think it's not too useful going over 20 reps, because any more than that starts to become metabolic conditioning, and less strength training. I've learned both here and in an academic setting that weights are for strength conditioning, and the bike is for metabolic conditioning.

If I recall from some of your other posts, you're pretty young (correct me if I'm wrong) and probably haven't been exposed to a weight training program before. I highly recommend Starting Strength. As a novice to strength training, you have greater potential to adapt to a training stimulus and become stronger than a more advanced lifter, and this program makes great advantage of that. Be sure to keep in mind though, that you're racing bikes, not competing in powerlifting competitions. Some say that weight training lowers your leg speed, though I disagree. Whether that's true or not, don't sacrifice your sport specific training (on the bike) for better numbers in the gym.
TrackMonkey7 is offline   Reply With Quote
Old 08-15-13, 09:39 PM   #3
JMR
Senior Member
 
Join Date: Feb 2008
Location: Australia
Bikes:
Posts: 261
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I would say no personally.

IMHO, all strength work for endurance events should be done on the bike. While you MAY gain something on your standing starts for IP, I think weight training will be more detrimental to your times over the 4k.

This being said, I am not an enduro so probably don't know what I am talking about!

JMR
JMR is offline   Reply With Quote
Old 08-16-13, 05:37 AM   #4
Lew.
Senior Member
Thread Starter
 
Join Date: Sep 2012
Location: England, Great Britain
Bikes: Tarmac/LangsterPro/Epic
Posts: 261
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I am pretty young (I race Youth A under British Cycling's categories). I have however used weights a lot (I was way too young when I started though) and I have done weights for strength (it killed time at school dinners). I stopped them when I started road/track a bit more seriously - but when this season ends I will only have the chance to get to the track once a week - so I thought weights may be a good way to go (considering they were free). I won't post my 'weekly' plan I'm thinking of - there are coaches getting paid good money to do that stuff.

This season for me has all been about getting experience and gaining fitness (going off in breakaways/attacking/working with a group) and it comes to and end for me in a few weeks (three race-nights left). So next year was going to be when I try and actually place and race a bit smarter.

Thanks, I'll probably leave weights out unless worse case the roads are unridable (our winters are hardly catastrophic, but the local authorities don't clear roads or grit them) and my rollers aren't an option (I share them).
Appreciated guys!
Lew. is offline   Reply With Quote
Old 08-16-13, 11:11 AM   #5
carleton
Elitist
 
carleton's Avatar
 
Join Date: Jul 2005
Location: Atlanta, GA
Bikes:
Posts: 13,124
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 39 Post(s)
If you aren't training to specialize in Sprinting, then consider doing weight training simply for basic strength and conditioning. Try to fill in gaps that aren't covered by cycling like:

- Core (abs, back)
- Upper body: Pull ups, Bench press, lat pull down
- Basic Plyometrics to condition explosiveness.
- Leg Lateral Resistance bands like this:


Consider doing seated hill repeats on your road bike on a nice long hill while deep in the drops in a gear that offers an appropriate cadence for the event. Use the biggest gear that you can handle. This will help you learn to pace yourself.
__________________
Quote:
Originally Posted by gtrob View Post
Roadies can run tempo all year as that's what humans were designed for. If you want to be a cheetah, lay around and lick your paws more.
carleton is offline   Reply With Quote
Old 08-16-13, 12:21 PM   #6
Gordy748
Senior Member
 
Join Date: Oct 2012
Bikes:
Posts: 151
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
When I was rowing internationally in the early 90's, we'd occasionally do 70 reps x 3 weights sessions with a pretty light weight. It was ground breaking back then, but weight training theory has caught up and passed that idea. For endurance you'll want to be doing 20 - 40 reps x 3 or 4 with a heavier weight, which will condition you better than doing lots 'n' lots of reps.
Gordy748 is offline   Reply With Quote
Old 08-16-13, 04:04 PM   #7
Lew.
Senior Member
Thread Starter
 
Join Date: Sep 2012
Location: England, Great Britain
Bikes: Tarmac/LangsterPro/Epic
Posts: 261
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I'm afraid there are no proper hills around here - within 20 miles there is only one hill that surpasses 10%. Plus, I can't find any 'long' climbs either. A shame - hill climbs are my favourite non-track event! I will try that though.

Thanks guys - I'll take the advice and leave the weights. I already have a routine of core/arm workouts that don't involve weights.
Lew. is offline   Reply With Quote
Old 08-17-13, 06:30 AM   #8
Dalai
Senior Member
 
Join Date: Jan 2006
Location: Australia
Bikes:
Posts: 1,995
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 18 Post(s)
Quote:
Originally Posted by Lew. View Post
I'm afraid there are no proper hills around here - within 20 miles there is only one hill that surpasses 10%. Plus, I can't find any 'long' climbs either. A shame - hill climbs are my favourite non-track event! I will try that though.
If no hills, how windy is it where you are. Regular windy days?
Dalai is offline   Reply With Quote
Old 08-17-13, 11:51 AM   #9
Lew.
Senior Member
Thread Starter
 
Join Date: Sep 2012
Location: England, Great Britain
Bikes: Tarmac/LangsterPro/Epic
Posts: 261
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I couldn't give a specific/average windspeed, but it's not that bad. Typically very little wind. I don't go out on the road if its too windy - I just sold my non-deep rims to a friend in need so I avoid it when the wind is a safety hazard - I only weigh just shy of 10 stone so it pushes me about a fair bit.
Lew. is offline   Reply With Quote
Old 08-17-13, 12:16 PM   #10
carleton
Elitist
 
carleton's Avatar
 
Join Date: Jul 2005
Location: Atlanta, GA
Bikes:
Posts: 13,124
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 39 Post(s)
Quote:
Originally Posted by Lew. View Post
I couldn't give a specific/average windspeed, but it's not that bad. Typically very little wind. I don't go out on the road if its too windy - I just sold my non-deep rims to a friend in need so I avoid it when the wind is a safety hazard - I only weigh just shy of 10 stone so it pushes me about a fair bit.
Do you have access to an indoor trainer of any quality?
__________________
Quote:
Originally Posted by gtrob View Post
Roadies can run tempo all year as that's what humans were designed for. If you want to be a cheetah, lay around and lick your paws more.
carleton is offline   Reply With Quote
Old 08-17-13, 04:51 PM   #11
Lew.
Senior Member
Thread Starter
 
Join Date: Sep 2012
Location: England, Great Britain
Bikes: Tarmac/LangsterPro/Epic
Posts: 261
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by carleton View Post
Do you have access to an indoor trainer of any quality?
Yeah - I apologize that I hadn't already said, I only use it when the weather gets bad.
I will use this and crank the resistance up (fairly nice turbo trainer -if I say so myself- that Wiggle had on sale).
I don't know why I hadn't thought of using it, I've always pictured it as a worse case scenario sort of thing.
Lew. is offline   Reply With Quote
Reply


Thread Tools Search this Thread
Search this Thread:

Advanced Search

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT -6. The time now is 12:26 PM.