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


Go Back   > >

Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

User Tag List

Reply
 
Thread Tools Search this Thread
Old 03-09-06, 02:37 PM   #1
whitemax
Senior Member
Thread Starter
 
whitemax's Avatar
 
Join Date: Feb 2004
Bikes:
Posts: 1,928
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 4 Post(s)
Does this weight training make sense preseason?

Over the winter, I have been doing heavier weights to build up strength. Lately, the weather has been getting warmer and I am able to get out on the road on weekends. I have changed my weight training some and now am doing high reps with lighter weights. I do not have access to a leg press and can only do leg extensions (squats screw my backup so I don't do them). Last night I did 70 lbs on the leg extension X 20 reps for 4 sets with only 30 seconds rest in between. Question, does it make sense to do more reps with lighter weight? And are leg presses more effective than leg extensions? Thanks
whitemax is offline   Reply With Quote
Old 03-09-06, 03:13 PM   #2
GuitarWizard
Used to be a climber..
 
GuitarWizard's Avatar
 
Join Date: Aug 2005
Location: East Baldwin, ME
Bikes: 2016 Ridley Fenix SL, 2013 PedalForce RS3-ISP, 2015 Trek 520 Disc
Posts: 6,834
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Leg presses build raw strength, leg extensions build muscular definition. If you can do heavy leg presses on a 45 degree leg press machine, but your back hurts doing squats, you probably need to work on your squat form......and wear a lifting belt if you don't already do so.

Granted.....doing leg extensions versus nothing is much better. With spring right around the corner though and time to get on the bike, I'd start getting off the weights and concentrate more on the bike. Need to build up functional bike strength.
GuitarWizard is offline   Reply With Quote
Old 03-09-06, 03:24 PM   #3
timmhaan
more ape than man
 
timmhaan's Avatar
 
Join Date: Nov 2003
Location: nyc
Bikes:
Posts: 8,094
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 4 Post(s)
you were thinking correctly in doing heavier weights over the winter and moving toward high reps\lighter weights as the season gets closer. however, i don't know how much benefit leg extensions are going to be for you. if you could use that time to ride instead, that would be a better use of your time.
timmhaan is offline   Reply With Quote
Old 03-09-06, 07:50 PM   #4
cod3man
-default-
 
Join Date: Sep 2005
Location: Canada
Bikes: 3 of them
Posts: 103
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Can you squat without weight? use a broom stick, it is a very good exercise. Maybe have a trainer show you good technique, or maybe the trainer can point out good exercises for your sore back. my 2 cents.
cod3man is offline   Reply With Quote
Old 03-09-06, 08:50 PM   #5
Roody
Sophomoric Member
 
Roody's Avatar
 
Join Date: Jan 2005
Location: Dancing in Lansing
Bikes:
Posts: 23,736
Mentioned: 4 Post(s)
Tagged: 0 Thread(s)
Quoted: 301 Post(s)
I think you're on the right track. You have been doing heavy weights with low reps and long rest intervals to build muscle and to build strength. Now you want to use lighter weights, higher reps and less rest in order to build endurance just prior to the riding season. Is that right?

If so it sounds like good periodization to me. I'm no trainer but this is right along with what the American College of Sport Medicine reccommends:


http://www.acsm-msse.org/pt/pt-core/...media/0202.pdf
__________________

"Think Outside the Cage"
Roody is offline   Reply With Quote
Old 03-10-06, 07:24 AM   #6
whitemax
Senior Member
Thread Starter
 
whitemax's Avatar
 
Join Date: Feb 2004
Bikes:
Posts: 1,928
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 4 Post(s)
Quote:
Originally Posted by cod3man
Can you squat without weight? use a broom stick, it is a very good exercise. Maybe have a trainer show you good technique, or maybe the trainer can point out good exercises for your sore back. my 2 cents.
I have a long standing back problem i.e. bulging disks that really throw me in a sling from time to time. I do crunchs religiously each morning or else I can just expect problems. Squats are probably so bad for me because I have to get the weight over my head before I can even begin the sqat. It's the bending over and getting the bar up and over my head that is probably the worst thing for me. Yes, getting a rack would be a great help and then I could use a weight belt for support but at this point, I don't have one of those. I tried to do some good mornings to strengthen my back and put myself out of commision for a good month. Soooo....leg extensions are no strain on the back. No problems for hamstring curls, bench press etc. cause the back is not in a compromised position. Standing barbell curls hurts me too so I have to do sitting curls with dumbells and hammer curls on the bench. I just have a fragile back. Wish I had the leg press machine because I don't think it would hurt me due to the back being supported. Thanks
whitemax is offline   Reply With Quote
Old 03-10-06, 07:43 AM   #7
cod3man
-default-
 
Join Date: Sep 2005
Location: Canada
Bikes: 3 of them
Posts: 103
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
man that sounds un-fun. It also sounds like your doing it at home- wow, I would lose focus fast in my basement.
cod3man is offline   Reply With Quote
Old 03-10-06, 07:55 AM   #8
RiPHRaPH
Don't Believe the Hype
 
RiPHRaPH's Avatar
 
Join Date: Feb 2002
Location: chicagoland area
Bikes: 1999 Steelman SR525, 2002 Lightspeed Ultimate, 1988 Trek 830, 2008 Scott Addict
Posts: 2,670
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 21 Post(s)
ease up even more. your quick spin will be challenged early on. Be more concerned with your rhythm early. I did all the heavier weights last season, and this was my experience. Do one legged leg presses with very light weight to ease into the season.
RiPHRaPH is offline   Reply With Quote
Old 03-10-06, 11:39 AM   #9
whitemax
Senior Member
Thread Starter
 
whitemax's Avatar
 
Join Date: Feb 2004
Bikes:
Posts: 1,928
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 4 Post(s)
Quote:
Originally Posted by cod3man
man that sounds un-fun. It also sounds like your doing it at home- wow, I would lose focus fast in my basement.
Yeah, it takes a bit of discipline to workout on a regular basis. I have come into the season in pretty good shape though. The legs are in strong form and I am not having any trouble with the mates I ride with. Just have to add some longer rides in. Working out with weights and trainer sessions have kept me in good shape over the winter I think. I just wonder if having a leg press machine would have helped even more over just doing leg extensions.
whitemax is offline   Reply With Quote
Old 03-10-06, 01:25 PM   #10
*new*guy
ambassador of good will
 
*new*guy's Avatar
 
Join Date: Jun 2004
Location: NOVA
Bikes: many.
Posts: 2,019
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Any luck with lunges or dumbell squats?
*new*guy is offline   Reply With Quote
Old 03-10-06, 02:18 PM   #11
whitemax
Senior Member
Thread Starter
 
whitemax's Avatar
 
Join Date: Feb 2004
Bikes:
Posts: 1,928
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 4 Post(s)
Quote:
Originally Posted by *new*guy
Any luck with lunges or dumbell squats?
Dumbell squats, yeah I tried them but it is more difficult to balance the weight and hence more of a risk to throw my back out.
whitemax 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 05:14 AM.