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  1. #1
    Mostly Harmless dirty tiger's Avatar
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    Question for the people NOT afraid of lifting weights:

    First off I enjoy riding my Single speed MTB but I am by no means an advanced cyclist.

    To be honest I ride a bike to improve my Strength Training.

    I am curious as to what kind of Weight Training the serious riders engage in:

    What exercises to you use and how do you feel it affects your style of cycling.

    Mahalo.

  2. #2
    Banned. DnvrFox's Avatar
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    Quote Originally Posted by dirty tiger
    First off I enjoy riding my Single speed MTB but I am by no means an advanced cyclist.

    To be honest I ride a bike to improve my Strength Training.

    I am curious as to what kind of Weight Training the serious riders engage in:

    What exercises to you use and how do you feel it affects your style of cycling.

    Mahalo.
    Serious rider? Not sure what you mean by that. Racer? Long Distance? Regular? Annnual mileage? Hopefully, most of the folks on the forum are "serious." I am, but I only ride about 3,500 miles per year, don't race. don't do a lot of centuries, but do ride regularly. Am I serious?

    I guess resistance training depends on your goals.

    1. Are you interested in doing exercises that only improve your riding? If so, you will find a lot of disagreement on this forum as to which do and don't relate directly to biking. There has been a discussion recently where some folks claim upper-body workouts are extremely beneficial, others that they put on weight, reducing speed. LA weight lifts. Also a lot of discussion and disaagreement about whether or not to do WL during riding season.

    2. Are you interested in general musculature and overall bidy strength? That is my interest, and I see cycling as only one aspect of my general fitness program - strength and endurance, aerobic capacity, flexibility and body composition.

    Therefore, I do a rather traditional weight lifting/strength program, including upper and lower body - i.e., bench press, squats, deads, flys, core strengthening, various back, lats, etc., etc.

    I feel it improves my riding. Also, this year I have noticed a very significant increase in my quads - rather noticeably larger. I have been working on increasing my strength in riding, and am pleased at the growth. Makes my hills easier!

    Others?

  3. #3
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    I also do a traditional 3 day split including upper body, lower body, and core strength.
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  4. #4
    2-Cyl, 1/2 HP @ 90 RPM slvoid's Avatar
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    I try to get some weight lifting done at work and jog twice a week now just to get some other form of exercise in. You should aim to have a healthy balance instead of just biking all the time.

  5. #5
    Serotta
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    I am a rookie to weights, always did the bike only. Now I am folling this and others on other forms. I also walk every day at lunch and look forward to my walk. Walked in the rain today. I have an appointment at the gym for a fitness evaluation as I want to do some form of weight and cross training to gain tone and lose weight. I enjoy bike riding so I do that more. JMO

  6. #6
    You're just a fat kid Moistfly's Avatar
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    I do a 4 day a week weight training plan ... I've posted this before but I think a good plan should consists of training 1 major and 1 minor muscle group each session. I combine biceps/shoulders, triceps/pectorals, back, quads/hams/calves ... though I almost never work out my legs during cycling "season" because i'm on my bike 6 days a week and that gives me plenty of leg exercise IMO. I think worrying about gaining weight while weight training isn't a valid concern for *most* people because for every 1 lb of lean mass they gain they can probably stand to lose 2 to 3 lbs of fat and unless they become hardcore wieght lifters they're not likely to gain more than a few lbs of lean mass a year *shrug*

  7. #7
    Weebles wobble...
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    Quote Originally Posted by DnvrFox
    Therefore, I do a rather traditional weight lifting/strength program, including upper and lower body - i.e., bench press, squats, deads, flys, core strengthening, various back, lats, etc., etc.
    What he said!

  8. #8
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    I try to do the three day split and bike or hill run on the fourth, but I find that my plan seems to change a lot for one reason or another. I also like plyometrics for my core conditioning. I also like to complete my pulling muscles, then my pushing muscles, or visa versa. I don't know why other than someone once told me to do it that way. Lately, I've been doing Crossfit's workout. Now that IS a workout!

  9. #9
    Banned. DnvrFox's Avatar
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    Lately, I've been doing Crossfit's workout. Now that IS a workout!
    ??

    Pls explain a bit more. I see their web site.


    http://www.crossfit.com/

  10. #10
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    Dnvrdox, In a nutshell, the philosophy of Crossfit is high intensity interval training with specific rest intervals for a bunch of sets, heavy loads and few reps to improve overall performance. The intervals are all performed anaerobically and are supposed to increase your aerobic capacity without losing muscle.
    Go to that website and download their first journal (free) and read all about it.
    They're tough workouts and I have a hard time completing them (I can't even do some of the exercises yet), but what I can do so far has sure broke up my routine and woke up my metabolism.

  11. #11
    Banned. DnvrFox's Avatar
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    Thanks, Don

    Right now my computer/printer is having a terrible time handling the 11 page adobe download and printing. Tried 2 different printers, just hangs up!

    Will go donwstairs and try on that computer soon. However, I have a pretty new Dell Laptop with 256 mb, 2.2 processor!

    Looks pretty tough!

  12. #12
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    First I would say I'm not serious about anything I do j/k.Second Dnvr makes a good point focus on your genetics and objectives and discover what works for you not someone else.
    For the last few months I have actually been riding a singlespeed heavy beach cruiser around while doing plenty of weight/strength training .I just finally fixed my touring bike back up and have noticed my speed and strength have gone through the roof(ok I guess the new gearing didn't hurt any lol).
    Anyway I train with weights,cycle and hike as part of a total fitness lifestyle(program sounds too boring)and while I don't really do one to benefits the others there does seem to be synergesic overall improvements in aerobic as well as anaerobic fitness (though I doubt with this approach I will ever be world class in any one area.
    Specifically for strength training with weights I focus on compound exercises like deadlifts,romanian deadlifts,squats,clean and presses,bench press etc. for low rep(singles up to 5 or 6 reps would be the strength range.However since my training is for multiple objectives I usually pyramid down to these levels (except for certain exercises)and also include some more isolation exercises into my workouts as well.
    The most difficult part I find is how to weight train plus cycle/hike as when I get in a groove in one I want to keep at it and they really are different enough that you need to somehow periodize the priority you place on one or the other .I will generally focus on one or the other for a week or two and then switch back.If I cut back on weights by that time I start feeling I am losing muscle while if I cut back on aerobics after a while I kind of feel overall sluggish.So really I go by feel but it works out to switching focus every few weeks.

  13. #13
    Senior Member JustsayMo's Avatar
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    During the cycling season my strength training volume goes down but I try to keep the intensity high. In the past (and still do this in the "off" season) I'd do a three way split. Legs, Back & Biceps and Chest Triceps and Shoulders. Last year I experiemented with a reduced volume whole body routine. I found that I was less thrashed in the days following the workouts and I recovered quickly. It also mitigates the strength loss I would expirence as my cycling volume increased.

    1- Whole body, legs focus
    Leg press and or Squats x 4 work sets
    Toe raises 3 sets
    Shrugs 1 drop set
    Dips 2 sets
    Shoulder raises 2 sets
    Cable curls
    Abs

    2-Whole Body, Back focus
    Abs
    Pull ups and High Pulls 4 sets
    Leg Curls 2 sets
    Incline bench press 2 sets
    Shoulder press 3 sets
    EZ curls 3 sets

    3-Whole Body Chest focus
    Abs
    Bench 4 work sets
    Leg Extensions 2 sets (15-20 reps)
    Low cable row 2 sets
    Bent over raise, 2 sets (rear delt)
    Dumbell Curl 2 sets
    Triceps Pushdown or Lying triceps extension. 2 sets

    I do the sets at a weight that challenges me on the final reps (4-20 rep range, except for abs). I don't feel wasted at the end of my workout and except for Leg focus days I can manage a fast group ride later that day.

    Your mileage may vary. I have a mesomorphic body style and I've always been an "easy gainer." Some need more sets/reps to see progress. This seems to work for me during the season.

  14. #14
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    JustsayMo, that's a good workout! Since I'm still a little new at this, I have a couple questions. Did you list them in the order that you do them, and do you change your routine occasionally?
    And what is a high pull? I'm not familiar with that. Is a toe raise the same as a calf raise?
    And do you have any tips on pullups? I've always been real weak on them. It's hard for me to crank out two without flailing my legs all over the place. I've been working them almost everyday for about two weeks now and I just can't seem to make that third rep.
    Everything else is coming along fine, and it looks like it won't be long before I'll have to buy a bigger/better weight set, but doing just bodyweight pullups is not looking good.

  15. #15
    Banned. DnvrFox's Avatar
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    Quote Originally Posted by Don Woodson

    And do you have any tips on pullups? I've always been real weak on them. It's hard for me to crank out two without flailing my legs all over the place. I've been working them almost everyday for about two weeks now and I just can't seem to make that third rep.
    Keep doing the pullups. You can use a stool on the floor to give you an "assist" after you have done a couple without help. Most gyms have pullup machines with an adjustable "assist" device.

    Eventualy you will be able to do more, Be sure to give your muscles a rest day or two between attempts.

  16. #16
    Senior Member JustsayMo's Avatar
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    Quote Originally Posted by Don Woodson
    Did you list them in the order that you do them, and do you change your routine occasionally?
    And what is a high pull? I'm not familiar with that. Is a toe raise the same as a calf raise?
    And do you have any tips on pullups? I've always been real weak on them. It's hard for me to crank out two without flailing my legs all over the place. I've been working them almost everyday for about two weeks now and I just can't seem to make that third rep.
    During the cycling season those are basicly the routines I do. That is generally the order I do them in but I'm not certain that it matters. I have an extensive home gym that includes a Tuff Stuff leg press and Parabody Power Rack & benches etc so my choices aren't limited. I can substitute if needed or wanted. Generally speaking, I stay pretty close to what is listed.

    Toe raise=calf raise

    Pullups take some time to get good at. If you have a spotter you can get some assisted reps and you can do "partials", but I would stay with High pulls (AKA High Cable Pulldowns) primarily until you can do at least 8 pullups. I'll usually do 3 sets of pullups and superset (go imediately to without rest) high pulls for a set to finish it off. For you I'd do one set of chins and the rest as high pulls. Change your grip with each sets and vary the grip spacing too. The back is a big muscle and needs to be hit from a lot of angles.

    The back is an important stablizer in cylcing too, especially at high effort. Those legs need something to push against. Without a strong back you'd only have your body weight holding you down on the saddle.

    Keep trying, the reps will increase. Like squats, it's one of the best all around exercises there are.

  17. #17
    Senior Member
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    My gym has a pullup machine. I like it.
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  18. #18
    Senior Member
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    Thanks JustsayMo, I do have a machine with an overhead pulley, but I don't think it'll hold enough weight for that. I use it for my triceps. I'll try and see tonite if I can make that work. I'll also have to figure out a way to strap myself to the machine.

  19. #19
    two wheeler kerny's Avatar
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    Quote Originally Posted by Don Woodson
    Thanks JustsayMo, I do have a machine with an overhead pulley, but I don't think it'll hold enough weight for that. I use it for my triceps. I'll try and see tonite if I can make that work. I'll also have to figure out a way to strap myself to the machine.

    Don...to get stronger on pullups start doing negatives....what you do is get a chair and get into the finish position and slowly (20 seconds) lower yourself. Concentrate on your lats muscle flexing. Do 3-5 reps. In a couple of months you'll be chinning yourself 10 reps no problem.



    kern

  20. #20
    Senior Member
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    Kerny! Thanks! Negatives! That makes sense. Last night, I went home and spent some serious time on my pullup bar. I did two in decent form. On the third I had to kick up, and the fourth was but a pathetic wish. I stepped back for a half minute, then tried again. That time I went as high as I could and just held it for a few seconds. Kinda isometric, inadvertantly turning negative.
    But your suggestion of starting at the top is the great! One of them "lightbulb's on" kinda things. Thanks.

  21. #21
    two wheeler kerny's Avatar
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    Quote Originally Posted by Don Woodson
    Kerny! Thanks! Negatives! That makes sense. Last night, I went home and spent some serious time on my pullup bar. I did two in decent form. On the third I had to kick up, and the fourth was but a pathetic wish. I stepped back for a half minute, then tried again. That time I went as high as I could and just held it for a few seconds. Kinda isometric, inadvertantly turning negative.
    But your suggestion of starting at the top is the great! One of them "lightbulb's on" kinda things. Thanks.

    Hi don....I used to be heavily into bodybuilding,powerlifting and olympic style lifting..now I am a cyclist 1st and weightrainer 2nd.....I do most of my lifting with just a dip bar and a chin bar....on the chin bar I do both pullups with wide grip for the lats and chinups close grip palms facing me for biceps....on dips I do wide grip body tilted foward for chest and shoulders and dips with an upright body for triceps......I stap extra weight around my waist when I can do more than 10 reps...right know i strap 50 extra pds on for dips and 30 for chins (I weigh 195lbs).....thats all I do...Its a complete upper body workout...I leave my legs for cycling...good luck in your endeavours.




    kern

  22. #22
    Senior Member
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    I appreciate your help Kerny. I appreciate JustsayMo's too. Great motivation for me. I used to be in pretty good shape until I got married, got promoted to a desk job where I sat and ate my wife's Lasagna (man I miss that stuff!). I have no problem with dips. I'm up to fifteen of those for three sets. I guess I should buy me a dip strap at this point. It's the pullups that have always elluded me. Just never thought of them as important. Well they are now. Thanks again.

  23. #23
    Banned. DnvrFox's Avatar
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    I used to only be able to do 7 dips.

    Now I am upt to a series of 12 - 10 - 8 - 6 - 12 with one minute rest in-between.

    Yesterday, I did 20 in a row! I was impressed with myself.

    Good luck on the dips and cup's

  24. #24
    Serotta
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    Denver, you are making me sore! Well I am already sore as I started weight lifting Monday and increased all my sets and most weight levels yesterday. My mid back is sore!

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