weight training how much?
I'm a bit of a gym rat and have a,\lways enjoyed working out and lifting weights.
After reading Joe friel's Target Heart Rate book and the lance Armstrong performance program book
neither really recommends much time in the gym except early in the season
I can see this being an issue for recovery if your training a lot of hours on the bike since your body just will not be able to recover
but for a lower level racer how much are you hurting yourself if you're in the gym 3 days a week?
I've done a lot of weight lifting, MMA, and cycling. If you don't ride during the off season or don't plan to ride during the week, then include a leg workout. I would do the maximum weight for 25 reps. During riding season, work on the upper body 2-3 days a week. You can work your abs every day. And you can do cardio and run as often as you want. It's recommended to run and bike the same day and give your body the next day to rest.
I used to be into powerlifting and bodybuilding so I've done my fair share of lifting too
I might just work upper body during the season
and see how I feel.. legs will be getting enough reps during the prime season
not great winter riding here (at least for consistency) and I do not own a beater bike either
I would think that you should not lift for the lower body at all during the racing season. You should get your work out there on the bike. As for the upper body, the main problem there is adding enough weight to slow you down on the climbs.
If you're not putting in pro-level training time on the bike, you should be fine doing 2 or 3 gym workouts per week. Just make sure you get at least one day each week of total rest (i.e. no gym, no biking.)
what would be considered "pro-level"
Originally Posted by BloomBikeShop
Somewhere above "lower level racer"
Originally Posted by Smallguy