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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.

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Old 01-11-09, 11:10 AM   #1
Smallguy
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weight training how much?

Hi

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?
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Old 01-11-09, 01:51 PM   #2
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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.
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Old 01-12-09, 11:15 AM   #3
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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
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Old 01-12-09, 12:52 PM   #4
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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.
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Old 01-12-09, 05:22 PM   #5
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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.)
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Old 01-12-09, 07:19 PM   #6
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Quote:
Originally Posted by BloomBikeShop View Post
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"
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Old 01-13-09, 07:27 AM   #7
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what would be considered "pro-level"
Somewhere above "lower level racer"
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