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  1. #1
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    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!
    Epic/Tarmac/Langster Pro

  2. #2
    Senior Member TrackMonkey7's Avatar
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    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.

  3. #3
    JMR
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    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

  4. #4
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    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!
    Epic/Tarmac/Langster Pro

  5. #5
    Elitist carleton's Avatar
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    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.

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    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.

  7. #7
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    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.
    Epic/Tarmac/Langster Pro

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    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?
    http://climbinglama.blogspot.com.au

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    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.
    Epic/Tarmac/Langster Pro

  10. #10
    Elitist carleton's Avatar
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    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?

  11. #11
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    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.
    Epic/Tarmac/Langster Pro

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