So being my first winter that I deiced I'm going to commit to training I wanted to post up what I'm dong. I have a full tim job so this is what I worked in. I use the weight exercises from p90x. I'm open to any suggestions.
Monday - Shoulders and Arms / Core. High intensity Low weight/ High Reps
Tuesday - Chest and Back High intensity Low weight/ High Reps
Wednesday - Indoor Compu Training / Intervals / Time Trials
Thursday - Legs / Core. High intensity Medium weight/ Medium Reps - Increase over time
Friday - Off
Saturday - Ride, high intensity
Sunday- Ride, Low intensity
I add lots of protein to the mix aswell. My recovery drink is 4 parts Orange Ultra Fuel, 1 part Vanilla Isopure.... Tastes like a creamsicle.
The more info you provide, the easier it will be to comment. Are you trying to lose weight? Get faster? Gain endurance? Work on technique? Improve your physical appearance? Strengthen your core? Something else?
Me, I'm not a fan of the traditional body building approach of training a muscle group only once a week. In the same way that swimmers can swim more than once a week, runners run more than once a week, and cyclists ride more than once a week, muscles can happily get exercised more than once a week. The other problem is that the once a week approach is designed for growing the size of muscle by moving a lot of weight. Your high intensity/low weight would not accomplish that.
If you have access to a gym with smith cage, google up stronglifts 5x5. It is designed to make you stronger and to give you a bulletproof core. Another good option is a kettlebell. In a pinch, a single 35-pound one is as good as an entire gym.
Thanks for the Help. The 5x5 looks interesting... It doesn't look like all the many exercises which isnt ness a bad thing. My concern with the small amount of exercises is only working a slect few. Now I know as cyclists we dont want a huge upper body, but I also dont' want to neglect muscles, and get injured from a pull or suffer from soreness when im working hard on the bike.
I need to loose some fat, but i also need a stronger core and leg muscles. I do core workouts 3 times a week with the strength training days. For instance my leg workout consists of (not sure if these names are universal and if you will know them all):
Wall Squats (aka Iron Chair)
Step Back Lunges
Alternating Side Lunges
Single Leg Wall Squats
Three-way Lunge with a Two-Kick Option
Toe Roll Iso-Lunges
80/20 Cyber-speed Squats
Its a great workout, your constantly moving and builds up a nice sweat.
Obviously everyone is different. I was at one point following Joe Friel training Bible, but after talking with the guy I do my indoor training with who had raced for years. He thinks that all around body workouts are better.
I like 5x5 because it is simple, and only cares about making one strong, with a bullet-proof core as a nice side effect. You get to squat, overhead press, bench press, pull/chin ups, inverted rows, push ups, plus a handful other exercises. It is a solid foundation for anything else you care to train for.
Me, I'm getting ready for the back country snowboarding season. Botching a landing off a 15-foot cornice is more fun when your core is strong enough to shrug it off.