Questions about Weight Training over the winter...
08-26-09, 02:09 PM
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Questions about Weight Training over the winter...
Hey all, hoping someone more experienced than I can chime in here with some advice -
I'm a female trying to a) lose the last 10lbs which is proving stubborn b) strengthen my upper back. I usually just ride the trainer over the winter, and with a cycling holiday planned for what will still be winter in my area, I'm going to have to have a much more structured trainer-based program this off-season. But, to prevent boredom and achieve the above two goals (weight loss and strengthen my upper back) I thought the gym might help.
My questions are two-fold: will going to the gym as little as twice a week provide any kind of meaningful result (I could maybe push that to three times a week), and can anyone suggest a program, or a place to look for one, that would fit with my time allowance and target my back specifically?
The other 3 - 4 days a week will be spent on the trainer, and I expect to have more focused questions about that as I progress. I'm thinking one endurance ride per week, one tempo, and one or two intervals sessions ....?
Thanks in advance for any help you can offer!
I'm a female trying to a) lose the last 10lbs which is proving stubborn b) strengthen my upper back. I usually just ride the trainer over the winter, and with a cycling holiday planned for what will still be winter in my area, I'm going to have to have a much more structured trainer-based program this off-season. But, to prevent boredom and achieve the above two goals (weight loss and strengthen my upper back) I thought the gym might help.
My questions are two-fold: will going to the gym as little as twice a week provide any kind of meaningful result (I could maybe push that to three times a week), and can anyone suggest a program, or a place to look for one, that would fit with my time allowance and target my back specifically?
The other 3 - 4 days a week will be spent on the trainer, and I expect to have more focused questions about that as I progress. I'm thinking one endurance ride per week, one tempo, and one or two intervals sessions ....?
Thanks in advance for any help you can offer!
08-26-09, 02:34 PM
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Twice a week is certainly better than nothing, especially if you're doing a full-body workout each day. Look into kettle bells for home use also. I've got one and it can be a very good workout. There are plenty of video demos online for exercise ideas.
08-26-09, 02:38 PM
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I bought a used Concept 2 rower. Rowing strengthens my upper back. It's also a
darn good aerobic exercise that builds you core up a bit. I alternate between my trainer and the rower to mix things up.
darn good aerobic exercise that builds you core up a bit. I alternate between my trainer and the rower to mix things up.
08-26-09, 03:58 PM
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Even once/week helps. At twice/week, one definitely improves. Thrice/week is most often recommended, but not by me if it cuts into your aerobic time. Supplement your trainer with weights, don't replace that time.
This is what I do:
https://www.bikeforums.net/training-nutrition/379650-strength-training-cyclists.html
The first 4 exercises and the last exercise listed are good for the back. Use good form - ask someone if you don't know what that is, or refer to the provided link. The whole workout takes me about 25 minutes if I keep my hustle on. In the beginning, watch your HR and let it drop below 100, or whatever's appropriate for you, before starting the next exercise. Your HR response will improve as you get used to the program. Quit if you run out of gas. You'll be able to do more next time. Take a sip of a good energy drink between exercises to keep the blood sugar up. Put your head between your knees if you feel faint. Enjoy!
This is what I do:
https://www.bikeforums.net/training-nutrition/379650-strength-training-cyclists.html
The first 4 exercises and the last exercise listed are good for the back. Use good form - ask someone if you don't know what that is, or refer to the provided link. The whole workout takes me about 25 minutes if I keep my hustle on. In the beginning, watch your HR and let it drop below 100, or whatever's appropriate for you, before starting the next exercise. Your HR response will improve as you get used to the program. Quit if you run out of gas. You'll be able to do more next time. Take a sip of a good energy drink between exercises to keep the blood sugar up. Put your head between your knees if you feel faint. Enjoy!
08-26-09, 06:38 PM
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Hey, thanks for all the quick replies. 
With the common consensus that twice a week will actually have an impact, I think I'll shoot for 2 times a week at the gym and 3-4 trainer session per week with one day off, and either one day at the pool or somesuch.
No doubt I'll have questions as I pursue this, but for now I think I'm set. Thanks!
With the common consensus that twice a week will actually have an impact, I think I'll shoot for 2 times a week at the gym and 3-4 trainer session per week with one day off, and either one day at the pool or somesuch. No doubt I'll have questions as I pursue this, but for now I think I'm set. Thanks!
