Notices
"The 33"-Road Bike Racing We set this forum up for our members to discuss their experiences in either pro or amateur racing, whether they are the big races, or even the small backyard races. Don't forget to update all the members with your own race results.

weight training, legs

Old 01-22-07, 11:06 AM
  #1  
trekking_TW
6000mi in '06
Thread Starter
 
trekking_TW's Avatar
 
Join Date: Oct 2005
Location: where am I?
Posts: 326

Bikes: 2005 Trek 5000, 1989 Mongoose hardtail MTB

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
weight training, legs

It's base building time and alot of us are in the weight room doing leg workouts. I've been curious to see what different cyclists leg workouts are and what amount of weight & effort they do. I'm particularly interested to see the diferences between sprinters, climbers, and all arounds.

effort level: 1=easy (15 reps), 10=muscle exhaustion (2-3 reps)

I'll start it off:
I'd say I'm a sprinter...
Leg extension, 4 sets at effort = 8, upto 220lbs.
Leg curls, 4 sets at effort = 8, upto 220 lbs.
incline leg press, 45 deg., 4 sets at effort = 9, upto 830lbs.
follow by 2 sets, effort = 6, 15 reps, 470lbs.
trekking_TW is offline  
Old 01-22-07, 11:07 AM
  #2  
bdcheung
Carpe Diem
 
bdcheung's Avatar
 
Join Date: Sep 2006
Location: MABRA
Posts: 13,149

Bikes: 2007 CAAD9; 2014 CAADX; PedalForce CG1

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
I also do squats and seated rows
__________________
"When you are chewing the bars at the business end of a 90 mile road race you really dont care what gear you have hanging from your bike so long as it works."
ΛΧΑ ΔΞ179 - 15% off your first Hammer Nutrition order!
bdcheung is offline  
Old 01-22-07, 11:15 AM
  #3  
LanceFanBoy
100% Fred
 
LanceFanBoy's Avatar
 
Join Date: Dec 2006
Location: Buffalo, NY
Posts: 843

Bikes: 2005 Trek 1500 - Postal Service Edition

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by trekking_TW
incline leg press, 45 deg., 4 sets at effort = 9, upto 830lbs.
wow that makes me feel weak.
LanceFanBoy is offline  
Old 01-22-07, 11:16 AM
  #4  
voltman
It is fantastic.
 
voltman's Avatar
 
Join Date: Aug 2005
Location: The OC
Posts: 7,977

Bikes: 05 Specialized Allez Elite; 06 Fuji Team Pro

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Squats and deadlifts are all you need.
voltman is offline  
Old 01-22-07, 11:16 AM
  #5  
Dubbayoo
Senior Member
 
Dubbayoo's Avatar
 
Join Date: Feb 2006
Location: Atlanta
Posts: 7,681

Bikes: Pedal Force QS3

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Extensions 3x10-15 (just a warmup, I don't even count the weight)
Squats 5x5 (add wt. every other session generally go from 225 -> 365)
front squat 4x6-10
or
45 leg press 4x8-12 (7-8 45lb plates per side, not sure what the apparatus weighs)
leg curl 6x8-12
high pulls or stiff leg deadlifts
calf raises
abs

Every once in a blue moon I do an upper body workout but I'm really too big already.
Dubbayoo is offline  
Old 01-22-07, 11:44 AM
  #6  
trekking_TW
6000mi in '06
Thread Starter
 
trekking_TW's Avatar
 
Join Date: Oct 2005
Location: where am I?
Posts: 326

Bikes: 2005 Trek 5000, 1989 Mongoose hardtail MTB

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by voltman
Squats and deadlifts are all you need.
I do squats occasionally but should do them more starting Feb. I haven't done deadlifts but I'll have to try them.
trekking_TW is offline  
Old 01-22-07, 11:48 AM
  #7  
Cypress
Globo Gym lifetime member
 
Cypress's Avatar
 
Join Date: Jan 2006
Location: Salem, Oregon
Posts: 4,562

Bikes: Fast ones

Mentioned: 3 Post(s)
Tagged: 0 Thread(s)
Quoted: 58 Post(s)
Liked 77 Times in 39 Posts
(All leg presses are done with one leg, like they should be)

I warm up with the leg press at 160.

I warm up a little more with 225x10 squats.

Then I squat until my back can't take it anymore usually 385x3.

I hop back on the leg press to finish myself off. We had a nice individual leg press that used free weights, but then construction began on the gym so I'm forced to use a crappy cable operated POS. Usually 325x15 until I can't take it anymore.
Cypress is offline  
Old 01-22-07, 11:58 AM
  #8  
grebletie
NorCal Climbing Freak
 
Join Date: Feb 2006
Posts: 872
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
I stopped doing weight training early in the base season, and concentrated on aerobic bike work instead. After going back to the gym recently, I noticed a distinct decrease in the amount of weight I could press, which seems to correspond to my deteriorating sprint. On the other hand, my aerobic fitness has increased dramatically.

It will be interesting to see if the strength I showed in the gym around September returns after this season. I sort of wish I had continued with my gym work, though. My legs are pretty puny at this point

Anyways, when I was doing leg work, I concentrated on squats, deadlifts, and leg presses. I also worked the hamstring a bit.
grebletie is offline  
Old 01-22-07, 11:59 AM
  #9  
recneps
Senior Member
 
Join Date: Jul 2006
Posts: 1,085
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Im a climber

1 leg 90lbs 30 reps each leg 3 sets. 45 degree leg press
both legs 8 plates 40 reps

the calf up machine type thing 70lbs 40 reps

300lbs 30 reps flat leg press both legs.

2 times a week.
recneps is offline  
Old 01-22-07, 12:02 PM
  #10  
recneps
Senior Member
 
Join Date: Jul 2006
Posts: 1,085
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by Cypress
Usually 325x15 until I can't take it anymore.
Holy **** 1 legged?
recneps is offline  
Old 01-22-07, 12:12 PM
  #11  
HAMMER MAN
Semper Fidelis
 
Join Date: Apr 2006
Posts: 3,000

Bikes: Tiemeyer Road Bike & Ridley Domicles

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 35 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
I am kind of all around, but more of a sprinter.

frontal squats....4 sets x12 reps @135#
rear squats .... 4 sets x12 reps@ 235#
leg press.... 3 sets x15 reps@ 600+#
seated calf rasies ..4 setsx10 reps@335
leg extensions 4 sets x 12 reps @ 360#
leg curls 1 set @ 160 # 3 sets @ 220#

I am going to cut some of these extra movments out and go back to the basic core movments
such as
rear squats
frontal squats
dead lifts.
HAMMER MAN is offline  
Old 01-22-07, 12:23 PM
  #12  
DrPete 
Dirt-riding heretic
 
DrPete's Avatar
 
Join Date: Aug 2005
Location: Gig Harbor, WA
Posts: 17,413

Bikes: Lynskey R230/Red, Blue Triad SL/Red, Cannondale Scalpel 3/X9

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 3 Post(s)
Likes: 0
Liked 2 Times in 2 Posts
I'm on the trainingpeaks program, and the weight circuit they use consists of the following:

1. Hip extension (squat, leg press, etc.)
2. Seated Row
3. Crunches (20-30 reps/set, lighter load)
4. Personal weakness (leg extension or leg curl, 20-30 reps)
5. Lat pulldown to chest

The number of reps and amount of weight change based on the training period, but the exercises are pretty consistent.
__________________
"Unless he was racing there was no way he could match my speed."
DrPete is offline  
Old 01-22-07, 12:36 PM
  #13  
cmh
Senior Member
 
Join Date: Jul 2005
Location: Portland, OR
Posts: 2,659
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 44 Post(s)
Liked 57 Times in 25 Posts
I'd consider myself an all arounder.
No lifting. All my training is on the bike.
cmh is offline  
Old 01-22-07, 12:40 PM
  #14  
DrPete 
Dirt-riding heretic
 
DrPete's Avatar
 
Join Date: Aug 2005
Location: Gig Harbor, WA
Posts: 17,413

Bikes: Lynskey R230/Red, Blue Triad SL/Red, Cannondale Scalpel 3/X9

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 3 Post(s)
Likes: 0
Liked 2 Times in 2 Posts
Originally Posted by cmh
I'd consider myself an all arounder.
No lifting. All my training is on the bike.
Used to be the case for me too, but now that I've been in the weight room for 2-3x/week my accelerations and sprints have gotten much stronger.
__________________
"Unless he was racing there was no way he could match my speed."
DrPete is offline  
Old 01-22-07, 12:47 PM
  #15  
recneps
Senior Member
 
Join Date: Jul 2006
Posts: 1,085
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by DrPete
Used to be the case for me too, but now that I've been in the weight room for 2-3x/week my accelerations and sprints have gotten much stronger.
A teamate of mine wont touch the gym he does standing hill sprints instead of going to the gym, he can sprint very well.
recneps is offline  
Old 01-22-07, 12:49 PM
  #16  
DrPete 
Dirt-riding heretic
 
DrPete's Avatar
 
Join Date: Aug 2005
Location: Gig Harbor, WA
Posts: 17,413

Bikes: Lynskey R230/Red, Blue Triad SL/Red, Cannondale Scalpel 3/X9

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 3 Post(s)
Likes: 0
Liked 2 Times in 2 Posts
Originally Posted by recneps
A teamate of mine wont touch the gym he does standing hill sprints instead of going to the gym, he can sprint very well.
Those come later in the season in my schedule... I guess the idea is that you can maximally work the muscles in the weight room without getting the HR way up. I'm no training expert, just going by the Friel deal.
__________________
"Unless he was racing there was no way he could match my speed."
DrPete is offline  
Old 01-22-07, 12:51 PM
  #17  
El Diablo Rojo
Banned.
 
El Diablo Rojo's Avatar
 
Join Date: May 2006
Location: ATX, Ex So Cal
Posts: 11,058

Bikes: Ridley Noah-Scott Addict-Orbea Ordu

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 1 Time in 1 Post
I go to the gym once or twice a week depending on the week. I do some arm workouts that concentrate mostly on the tricepts and upper back and a lot of core workouts. Here is what I do for my legs.

I start with leg press 45* one leg with 140lbs for 25 reps/switch leg. Add 90lbs do 15 reps. Add 90lbs do 5reps. At 320 both legs 25 reps. Add 90lbs 15 reps add 90lbs do 5 reps.

Then I do 60 calf raises on each leg then 100 more with both legs.

Then I do 50 dead lifts

Then I do Plie' with a 90 lbs weight in my hands. I do two sets of 25.
El Diablo Rojo is offline  
Old 01-22-07, 12:52 PM
  #18  
voltman
It is fantastic.
 
voltman's Avatar
 
Join Date: Aug 2005
Location: The OC
Posts: 7,977

Bikes: 05 Specialized Allez Elite; 06 Fuji Team Pro

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by recneps
Holy **** 1 legged?
Those are leg presses, not squats.
voltman is offline  
Old 01-22-07, 01:03 PM
  #19  
Kris Flatlander
Senior Member
 
Kris Flatlander's Avatar
 
Join Date: Jul 2004
Location: Bellevue, WA
Posts: 759

Bikes: Cannondale Super Six 1, Cannondale F29er 1, Cannondale XTJ, Guru Pista, Lemond Limoge

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Here's my Monday/Friday leg workout, I also do a smattering of core and upper body (light to say the least) on Wednesdays.

Seat Leg Extensions
15 x 3 Both Legs, 75-90 lbs
6 x 1 Single Leg Each, 60 lbs
Calf Machine
10, 11, 12 reps, 135-150 lbs
Cable Abductor/Inner Thigh
10, 12 reps, 45 lbs
Cable Abductor/Outer Thigh
10, 12 reps, 45 lbs
Leg Press
10, 11, 12 reps, 150-165 lbs
Hamstring Curl
10, 11, 12 reps, 75-90 lbs
Hip Flexor Pull
10, 12 reps, 60 lbs
repeat other leg
Lunges with Weight
10, 15 reps, 30 lbs
Thigh Squeezes
10, 12 reps, 105-120 lbs

I usually max leg press weight at my body weight (165) and try to keep it to large amounts of reps with medium weights. I'm not really sure what type of rider I am .
Kris Flatlander is offline  
Old 01-22-07, 01:24 PM
  #20  
Cypress
Globo Gym lifetime member
 
Cypress's Avatar
 
Join Date: Jan 2006
Location: Salem, Oregon
Posts: 4,562

Bikes: Fast ones

Mentioned: 3 Post(s)
Tagged: 0 Thread(s)
Quoted: 58 Post(s)
Liked 77 Times in 39 Posts
Oh, I should add I'm a sprinter that can climb.
Cypress is offline  
Old 01-22-07, 01:40 PM
  #21  
El Diablo Rojo
Banned.
 
El Diablo Rojo's Avatar
 
Join Date: May 2006
Location: ATX, Ex So Cal
Posts: 11,058

Bikes: Ridley Noah-Scott Addict-Orbea Ordu

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 1 Time in 1 Post
Originally Posted by Cypress
Oh, I should add I'm a sprinter that can climb.
Wow what a coincedence I'm climber who can't sprint! This does wonders for my performance here since we have no mountains. Wait that isn't a coincedence.
El Diablo Rojo is offline  
Old 01-22-07, 02:13 PM
  #22  
recneps
Senior Member
 
Join Date: Jul 2006
Posts: 1,085
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by voltman
Those are leg presses, not squats.
yeah I know still 325x15 one legged is a ton of weight.
recneps is offline  
Old 01-22-07, 03:19 PM
  #23  
trekking_TW
6000mi in '06
Thread Starter
 
trekking_TW's Avatar
 
Join Date: Oct 2005
Location: where am I?
Posts: 326

Bikes: 2005 Trek 5000, 1989 Mongoose hardtail MTB

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by recneps
yeah I know still 325x15 one legged is a ton of weight.
I thought a ton was 2000 lbs?!? Still 325x15=4875lbs..... more than 2-tons!
trekking_TW is offline  
Old 01-22-07, 03:22 PM
  #24  
DrPete 
Dirt-riding heretic
 
DrPete's Avatar
 
Join Date: Aug 2005
Location: Gig Harbor, WA
Posts: 17,413

Bikes: Lynskey R230/Red, Blue Triad SL/Red, Cannondale Scalpel 3/X9

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 3 Post(s)
Likes: 0
Liked 2 Times in 2 Posts
Originally Posted by trekking_TW
I thought a ton was 2000 lbs?!? Still 325x15=4875lbs..... more than 2-tons!
Apparently Pat Robertson can leg press 2000 lbs thanks to 1. the power of God and 2. His protein shakes.

Anyone smell a sham?

http://www.cbn.com/communitypublic/shake.aspx
__________________
"Unless he was racing there was no way he could match my speed."
DrPete is offline  
Old 01-22-07, 03:24 PM
  #25  
trekking_TW
6000mi in '06
Thread Starter
 
trekking_TW's Avatar
 
Join Date: Oct 2005
Location: where am I?
Posts: 326

Bikes: 2005 Trek 5000, 1989 Mongoose hardtail MTB

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by DrPete
Used to be the case for me too, but now that I've been in the weight room for 2-3x/week my accelerations and sprints have gotten much stronger.
+1 for me on this!

3 years ago I was lifting legs regularly, my leg press was at 1010 lbs. then I took the "no weight room" approach last year and watched my sprint speed decline. Sure, my aerobic endurance increased but peak power was down so I'm back in the gym again and can see a difference on the bike already although I have not started intervals.
trekking_TW is offline  

Thread Tools
Search this Thread

Contact Us - Archive - Advertising - Cookie Policy - Privacy Statement - Terms of Service

Copyright 2018 MH Sub I, LLC dba Internet Brands. All rights reserved. Use of this site indicates your consent to the Terms of Use.