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weight lifting and cycling?

Old 09-10-07, 07:51 AM
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weight lifting and cycling?

It seems to me that upper body weight training is really looked down upon in the cycling world. I understand that broadening the shoulders and adding mass is not the best formula for being aerodynamic, but there has to be some positives, right?

I'm 21 years old, in college, and have been pretty athletic most of my life. I recently got into cycling (for tri's, but quit that idea to focus on cycling), and joined my college team, but I am really hesitant to give up my weight lifting.

Currently, I weigh close to 180 @ 5'9ish" with very low body fat. i want to race and be extremely competitive, so someone please tell me that having a powerful upper body can be an advantage!


...if it helps, im currently about a cat4 level, but am training very hard to be at a much higher level for the collegiate season in feb.
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Old 09-10-07, 07:58 AM
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If you can figure out how to pedal with your arms, you're all set. Other than that, bigger aero cross-section is bad, and extra weight on the climbs is bad. It's not that bad though, and shouldn't really matter in crit and general road racing until you get to Cat 2.
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Old 09-10-07, 08:03 AM
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thanks. what about different handlebar that might put me in a more aerodynamic stance?

problem is, my goal is cat 2 (at least be capable of competing at that level) by next summer sometime-- a little unrealistic, i know, but calendar goals are a great motivator for me.
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Old 09-10-07, 08:15 AM
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If you want to succeed at a high level, (other than perhaps as a sprinter/ crit specialist) you'll need to shed some upper body mass.

So if you want to advance in cycling rapidly, change your weight routine to core stregthening, and a very limited upper body work out a couple of times a week. Take the extra time and energy and devote it to training on the bike.
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Old 09-10-07, 08:18 AM
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Originally Posted by jkizzle
Currently, I weigh close to 180 @ 5'9ish" with very low body fat. i want to race and be extremely competitive, so someone please tell me that having a powerful upper body can be an advantage!
Only for a track sprinter.
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Old 09-10-07, 08:21 AM
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sounds like it... i did cut 2 weight lifts a week for intense training on the bike. im done getting bigger, i just don't know if i am ready for me to slim down 20 pounds.

i do work my core the most, any recommendations as far as which section of the core to concentrate on? i concentrate on my back now when working core, especially since i began cycling...
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Old 09-10-07, 08:31 AM
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Originally Posted by jkizzle
...if it helps, im currently about a cat4 level, but am training very hard to be at a much higher level for the collegiate season in feb.

So are you a Cat4? Are you getting close to your Cat3 upgrade? The reason I ask is because if you aren't, you really don't need to be too concerned about your weight training regime at this point in time.

Just as a frame of reference, I'm 6'2" 172lbs with ~8% body fat, and I'd be considered a larger rider. Unless you plan on being a Track Sprinter I think you're going to have to come to terms with the fact that you'll have to lean up a bit.
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Old 09-10-07, 08:33 AM
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Originally Posted by jkizzle
i just don't know if i am ready for me to slim down 20 pounds.
Then it sounds like your not ready to be competitive on the bike.
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Old 09-10-07, 08:40 AM
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I would concentrate on riding. Sprints and intervals.

If you need to get into the gym for your sanity, that's a different story, but it's not helping your cycling. Cut the weight in half and do more reps instead.

If your goal is to eventually get to Cat 2, then you need to completely refocus your life around cycling. Not that you should ride all the time or overtrain in any way, but you need to refrain from activities that could get in the way of your goal. Your exercise, recovery, sleep, and nutrition all need to be manhandled to reach your goal.
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Old 09-10-07, 08:42 AM
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Originally Posted by jkizzle
sounds like it... i did cut 2 weight lifts a week for intense training on the bike. im done getting bigger, i just don't know if i am ready for me to slim down 20 pounds.

i do work my core the most, any recommendations as far as which section of the core to concentrate on? i concentrate on my back now when working core, especially since i began cycling...
More like 30 if you want to be "really" competitive. See attached data for the Pro Tour.
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Old 09-10-07, 08:43 AM
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Originally Posted by carlfreddy
So are you a Cat4? Are you getting close to your Cat3 upgrade?
not close to the upgrade, just riding at a cat4 level right now, and am confident i can improve a cat3 level (well speedwise anyway) by the new year hopefully.


in regards to my body mass, what would be an appropriate weight for a rider my size to be competitive in cat2? 160?
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Old 09-10-07, 08:50 AM
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that is, assuming a fair amount of the weight is in the legs
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Old 09-10-07, 09:13 AM
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Originally Posted by jkizzle
in regards to my body mass, what would be an appropriate weight for a rider my size to be competitive in cat2? 160?
At 160 I'd "classify" you as a sprinter.

Like waterrockets said, do sprint and interval work.
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Old 09-10-07, 09:14 AM
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Originally Posted by carlfreddy
At 160 I'd "classify" you as a sprinter.

Like waterrockets said, do sprint and interval work.
Unless, of course, he's mostly slow twitch, then it won't matter how much work he does.
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Old 09-10-07, 09:14 AM
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I just looked over at the Healthnet team roster. The average weight for the team should fall just above 150lbs. The heaviest guy was 182 at 6'1".
At Cat 2 those are the guys you will be racing.
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Old 09-10-07, 09:15 AM
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thanks guys, you all are a lot more help than my riding buddies!
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Old 09-10-07, 09:17 AM
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Originally Posted by jkizzle
thanks guys, you all are a lot more help than my riding buddies!
Gotta choose - gear head or meat head!
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Old 09-10-07, 09:22 AM
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Originally Posted by Bantam
I just looked over at the Healthnet team roster. The average weight for the team should fall just above 150lbs. The heaviest guy was 182 at 6'1".
At Cat 2 those are the guys you will be racing.
isnt healthnet pro class?
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Old 09-10-07, 09:29 AM
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Do weight training, but upper body weight training is a waste.

Especially for criteriums, leg weight training can really help. See this thread

https://www.bikeforums.net/track-cycling-velodrome-racing-training-area/284182-weight-lifting-cycling.html
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Old 09-10-07, 09:31 AM
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Originally Posted by jkizzle
isnt healthnet pro class?
Yes, but when you are racing Cat2 most of your races will be grouped Pro/1/2. Some races such as State Champ and huge events will be 1/2, but overall there will probably be a Pro rider looking to rip your Cat 2 legs off.
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Old 09-10-07, 09:48 AM
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Originally Posted by jkizzle
isnt healthnet pro class?
Pro/1/2, homie. You hit the 2's and you can do NRC races. A friend of mine raced against Chris Horner, Christian Vande Velde and Dave Zabriskie last year as a 2.
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Old 09-10-07, 10:04 AM
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Originally Posted by jkizzle
not close to the upgrade, just riding at a cat4 level right now, and am confident i can improve a cat3 level (well speedwise anyway) by the new year hopefully.


in regards to my body mass, what would be an appropriate weight for a rider my size to be competitive in cat2? 160?
Such a thing does not exist. Strength without the know how to apply it properly is damn near useless aside from a time trial. And even then...


On my former college team:
Me 5'7" 143 and dropping (Cat2 upgrade pending)
6'3" 170 Cat1
6'1" 170 Cat1
5'9" 150 Cat2 (should be a 1, has the points)
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Old 09-10-07, 10:10 AM
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Originally Posted by jkizzle
that is, assuming a fair amount of the weight is in the legs
Massive legs do not imply power, aside from the pure track sprinters. Take a look at any pro's legs and they are far skinnier than you would think.

Enlarged quads compared to the public, sure, but "big" legs...not really. You wouldn't know most elite riders are cyclists if you eliminated the tanlines and veins.
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Old 09-10-07, 10:33 AM
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I see a lot about what one should look like ..
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Old 09-10-07, 10:52 AM
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Originally Posted by FrankBattle
I see a lot about what one should look like ..
Agreed. If you can hang with the big boys, who cares.

On that note, I've been dared to wear a mullet wig and stick-on beard in the local fall series. Should be sweet.
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