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Anyone doing weights in addition to riding?

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Anyone doing weights in addition to riding?

Old 06-28-11, 11:57 PM
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Anyone doing weights in addition to riding?

I was curious because now that I'm about 2 weeks into reacquainting myself with riding, I am having the issue where I have the wind but not the legs to climb. I've been thinking that I just need to push through the pain to build tolerance.

But could working with weights help or hinder my riding? If anyone is using weights, would you mind sharing?

Thanks!
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Old 06-29-11, 04:57 AM
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I lift, but just with the goal of general strength improvements, and nothing cycling-specific. In fact, I'm not even sure what exercises/machines would be best for that.
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Old 06-29-11, 05:23 AM
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I lift, but do so for power lifting (bench mainly) and general strength improvement.

If you work your legs heavy, you will build base power which will help motor you up the hill. However, more importantly than raw power is the conditioning in your legs. Powerful legs are useless if they are gassed out in a mile. So...yeah, work them out but also keep on riding. Work your core too.
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Old 06-29-11, 06:34 AM
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I do, I joined a gym about a month ago and am doing some strength training. I don't just focus on my legs but work on everything rotating what I focus on. I always warm up with a ride prior to hitting the gym.
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Old 06-29-11, 06:39 AM
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I find that cross training as worked well for me. I run 3 times per week (about 20 miles total), bike 3 times a week (100-150 miles) and weight train 2-3 times per week. In the weight room I do a full body workout with the aim of building strength and muscle tone. There are many exercises you can do for the legs, but the most common are squats, leg extensions for quads and hams, calf raises and lunges.

The weight training will help you generate more power cycling while the cardio improvements from running and biking will improve stamina/endurance.
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Old 06-29-11, 06:49 AM
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I lift but it's a maintenance routine. Sure legwork will help, but more riding will help more.

Marc
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Old 06-29-11, 07:02 AM
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you want to build muscle mass? work the legs hard on the bike climbing, etc. then take 48 hrs off and let the muscle recover and grow. then every 2 days (that's 2 days off not every other day) work the legs hard climbing etc. without rest you will not build muscle mass. without intense training on hlls you won't build muscle mass. sure you can do weight training in the gym but you're better off using the bike instead
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Old 06-29-11, 07:05 AM
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I also lift, been lifting for years. I don't know how it affects my cycling and don't really care. I lift because I see it as essential for a healthy strong body. I will not be one of them old guys walking around slouched over from a weak spine at a pace of 1 mph. Cycling is a great cardio exercise, but the body needs more to be strong for life. https://en.wikipedia.org/wiki/Jack_LaLanne
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Old 06-29-11, 07:45 AM
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I lift 2 times a week - mostly for upper body exercise. I don't like lifting and I love biking. I just need to work the top part of my body too.
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Old 06-29-11, 07:51 AM
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I lift 3 days on and then one day off. Mainly maintenance and starting to do lots of core work.
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Old 06-29-11, 08:03 AM
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I retired first of the year, bought a stationary bike, weight bench, and some dumbbells. For over three months I was doing a 2 days on ("push/pull"), one day off, 2 days on.... resistance training. During all of this, I was doing the statinary bike daily, interval training 3 times a week.

-- then I bought a real bicycle --

So all that I've been has been riding the bike, making adjustments, getting my butt used to the saddle, and logging about 350 miles since the 20th of last month. Today I pick the bike up from REI with it's shorter stem, wider handlebars, and it's new (to me) Brooks saddle. The month of July is about to start, and with it.... my new routine.

I plan to ride at least 20 miles every other day. In addition to riding, I plan to start a three day resistance training program with my dumbbells. There will be a day off (or two) during my week, oatmeal & fruit before I ride or workout in the morning, protein powder shake after my bike rides, and eventually a concerted effort to watch my caloric intake.

I'll be alternating between the below listed routines for my upcoming three day a week resistance training:

< Low reps, heavy weight >
Monday, Wednesday, Friday:
1) Dumbell Squat: 4 sets, 6-8 reps
2) Dumbell Row: 4 sets per arm, 6-8 reps
3) Bench Press: 4 sets, 6-8 reps
4) Standing dumbbell shoulder press: 4 sets, 6-8 reps
5) Alternate standing Bicep Curls: 4 sets, 6-8 reps
6) Tricep Extensions: 4 sets per arm, 6-8 reps
7) Dumbbell deadlifts: 4 sets per arm, 6-8 reps
-------------------------------------------------------
< Ample weight, to exhaustion >
Monday:
Dumbbell bench press (Chest):
Warm up with 15 reps
3 sets of 10-12 reps
Incline dumbbell press (Upper Chest):
3 sets of 10-12 reps
Dumbbell squats (Quadriceps - Front Of The Thighs):
4 sets of 10 reps
Alternate dumbbell curls (Biceps):
3 sets of 10-12 reps
Dumbbell Pullover (Back / Chest):
3 sets of 12-15 reps
Ab Crunches (Abdominals):
4 sets of 10
Wednesday:
Arnold press (Shoulders):
Warm up with 15 reps
3 sets of 10-12 reps
Alternate front dumbbell raises (Shoulders):
3 sets of 10-12 reps
Dumbbell rows (Mid Back):
3 sets of 12-15 reps
Dumbbell stiff legged deadlifts (Hamstrings / Butt):
3 sets of 12 reps
Ab Crunches (Abdominals):
4 sets of 10
Friday:
Dumbbell deadlifts (Mid Lower Back):
4 sets of 12 reps
Incline dumbbell press (Upper Chest):
3 sets of 12 reps
Dumbbell Lunges (Legs):
3 sets of 12
Alternate dumbbell curls (Biceps):
3 sets of 10-12 reps
One arm dumbbell extensions (Triceps):
3 sets of 12 reps
Ab Crunches (Abdominals):
4 sets of 10
---------------------------------------------
< High reps, lite weight >
Mondays(chest & Back):
Flat Bench Press
Incline Bench Press
One Arm Dumbbell Rows
Pullovers
Wednesdays (Legs & Shoulders):
Shoulder Press
Side Laterals
Squats
Deadlifts
Fridays ("Arm blaster", biceps & triceps):
Alternate Dumbbell Curls
Hammer Curl
Triceps Extensions
Kickbacks
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Old 06-29-11, 11:21 AM
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Wow, a lot of good information here. Thanks. I have a coupe of different routes that I've been using. 1) River trail, mostly flat just little hills that pass under roads. After about 5 miles, these start to wear on me. I just need to keep going. The other route is made up of 3 streets that are in my neighborhood. It's a 2 mile loop where 3 streets are hills of about 3-4% (I think).

Thanks again for the replies!
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Old 06-29-11, 12:11 PM
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I lift weights. Cyclists aren't known for their upper body strength ( "I can bench press 5 % of my body weight. I can leg press a double-decker bus." ), and I haven't been doing enough kayaking. I'm finding that some back strengthening is a good thing if you ride drop bars, specifically lat pulls and the like.

Originally Posted by Just_Nigel
But could working with weights help or hinder my riding? If anyone is using weights, would you mind sharing?
It'll take time away from your riding, which isn't good. You can build the same leg strength by doing hill repeats, but with the bonus of a fun ride back down the hill. Also, when you build strength on the bike you're almost forced to develop other skills, maybe cornering on the way down, that you won't pick up at the gym. My advice is to do whatever exercise makes sense to you, but not to look to weights to improve your cycling.
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Old 06-29-11, 01:12 PM
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Originally Posted by Just_Nigel
River trail, mostly flat just little hills that pass under roads. After about 5 miles, these start to wear on me.
After 2 weeks, you don't need to worry about weights, just ride. If the 5 miles and rivertrail underpasses wear you out, it's more about building up your saddle time and ride time rather than a weight routine at this point.

SoCal. Are you talking the Santa Ana River Trail or the San Gabriel?
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Old 06-29-11, 01:59 PM
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I don't do any weight training these days, but riding a singlespeed with a pannier full of stuff around on hills is a good strength training for the legs.

In the gym I do the following:
- full sit ups
- crunch sit ups
- planks
- side planks
- pull ups
- chin ups
- push ups (hands close)
- push ups (hands wide)
- hanging leg raises (hang from a chin up bar, keep knees straight, lift legs high as possible)
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Old 06-29-11, 02:06 PM
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Why do you do situps at the gym, Clifton? I've been doing them at home, in bed, and I wonder if I'm missing anything?
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Old 06-29-11, 02:27 PM
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I largely do bodyweight exercises. It's still weight work, but there are no loose pieces for me to forget or lose. Squats are good for building hill climbing strength, and they're good for improving functional core strength. Climbing stairs also helps with this. Lunges and ballet plies do similar work. Situps/crunches are a basic core exercise. Pushups are good for upper body strength and they build core strength. I'm not yet strong enough to work on pullups, but they're a good full body exercise, and they're one of my long term goals. (VERY long term since I'm female, and I've never had a strong upper body)

The big thing for me is that the better I get at bodyweight exercises, the better I am at handling myself on the bike (and off it). I suspect if I can ever manage to hit the "tipover" point, where my body naturally remembers I'm supposed to have muscle even if I take a week off, it'll also make it easier to keep my weight down. I hit that for cardio a while back, and it's great - I still need to exercise hard, but I don't fall into a miserable aching ball if I miss a week and then work hard the week after.
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Old 06-29-11, 04:55 PM
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Originally Posted by Seattle Forrest
Why do you do situps at the gym, Clifton? I've been doing them at home, in bed, and I wonder if I'm missing anything?
Because there's a nice gym in my building with a pull-up/chin-up bar, freeweights, and comfy floor mats to do my situps on without my dingus of a dog trying to lick my face every time I lay back down.
Plus, most of my apartment is hardwood floors and situps on hardwood (or leather scrap area rugs) would hurt like crazy.
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Old 06-29-11, 08:34 PM
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Originally Posted by Mr. Beanz
SoCal. Are you talking the Santa Ana River Trail or the San Gabriel?
I'm doing Santa River trail.. I either jump on at Yorba Regional or at Imperial Hwy.

Yeah, I think I'll spend more time riding. I went to the gym today and did 45 mins on the elliptical. Was fine until about 30 mins when I totally got weak.
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Old 06-29-11, 09:40 PM
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Originally Posted by Just_Nigel
I'm doing Santa River trail.. I either jump on at Yorba Regional or at Imperial Hwy.

Yeah, I think I'll spend more time riding. I went to the gym today and did 45 mins on the elliptical. Was fine until about 30 mins when I totally got weak.
Ha ha ah, that's where we ride on Saturdays and Sundays. If the underpasses get you, then yeah, it's just riding time. Increase mileage slowly and keep on riding. Don't worry about leg workouts for now, just ride, it comes with time. We started easy and for example, we did 60 Greenriver to HuntingtonBeach and back on Sat, then Imperial to HB and back on Sunday. It's just a matter of riding time.

If ya see us out there, say hi!

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Old 06-29-11, 10:23 PM
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Originally Posted by Mr. Beanz
Ha ha ah, that's where we ride on Saturdays and Sundays. If the underpasses get you, then yeah, it's just riding time. Increase mileage slowly and keep on riding. Don't worry about leg workouts for now, just ride, it comes with time. We started easy and for example, we did 60 Greenriver to HuntingtonBeach and back on Sat, then Imperial to HB and back on Sunday. It's just a matter of riding time.

If ya see us out there, say hi!


Yeah, it's a lot harder than it was 25 years ago! I'm just being weak! For sure, I'll shout out if/when I see ya... I'm on a blue Cannondale and will be breathing heavy and spitting out bugs. I'd post a pic but don't have one handy...
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Old 06-29-11, 10:28 PM
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