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Upper Body Strength Training?

Old 07-07-08, 07:47 AM
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Mr. Wright
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Upper Body Strength Training?

I am lifting and doing upper body twice a week and legs once a week..

squats
deadlifts
pushups
pullups
etc.

all push and pull, compound exercises.


does anyone have suggestions if I should stick with this? or should I change this up....
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Old 07-07-08, 07:49 AM
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punksurfer024
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personally my training regimen is:
day one ride
day 2 ride
day 3 weight training legs and core
day 4 ride
day 5 ride
day 6 upper body weight training
repeat
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Old 07-07-08, 07:50 AM
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If I ever do weight training again, I'll just use the regimen from the Lance Armstrong
training manual by Chris Carmichael. A lot of the upper body work is specifically designed
for better handlebar operation while riding.
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Old 07-07-08, 08:07 AM
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I used to lift pretty heavy duty (NCAA wrestler) but I gave it up.

I don't like what weights do to my body, and now I focus more on natural forms of opposition.

pushups, pull-ups, crunches, dips, front-levers, even using resistance PT bands for shoulder strengthening.

The only thing I do with weights anymore is curls (50 lb. dumbell curls), military press (same dumbells) and some dumbell bench.

The muslces you're trying to get stronger for cycling are the triceps, pectorals and your core. Interestingly enough, dead lifts work an important muscle group for riding, but it is not upper body! It's the hamstring! Having strong back muscles is important, and the dead lift does work those, too...it's also important to have strong abdominals and obliques.

All this to say I really do think your basic pushup, pullup, dip routine can do all you need. Ask Herschel Walker, it's all he's ever done!
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Old 07-07-08, 08:21 AM
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Depends on what you're trying to accomplish. All around fitness, lifting is fine.

But if you want to ride fast, then weight lifting has a limited role. In season, no weights at all for your legs. Lifting for your legs conflicts with doing the intense work you need to do on the bike. Thus, most road racers don't lift for their legs in season.

Some core work will help your riding by helping stabilize your position on the bike


Upper body, a little bit of high rep low resistence is fine, But any significant weightlifting for your upperbody is going to be counterproductive. One, it adds bulk, and two, it takes time and energy which could better be used riding.

Personally, I try to do core 2-3 times a week, and will do a very limited upper body workout a couple of times a week. With the upper body lifting being mostly for vanity, rather than improved cycling performance
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Old 07-07-08, 08:44 AM
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I have a relatively intense ab/core routine that I do every-other day.
It feels nice to have ripped abs and makes a noticable difference in power-transfer to the pedals, especially when climbing out-of the saddle.

I do weight training 2-3x a week for my forearms or triceps depending on the day, with lots of pushups thrown in.



One to twice a week I do enjoy testing my self with some decently high weight and low-reps bench-pressing, but only because it feels good and not because I believe it benefits cycling.

ALthough I cannot feel the bench-pressing slowing me down, I'm sure that if I skipped this part of my workout routine then I could be a faster cyclist, if only for recovery and resource (protein+carb) partitioning; the energy it takes to recover my chest could theoretically go to my legs.




Also even though it is completely useless (not just for cycling), the ladies always like the look of inflated biceps! . All it takes is a minute amount of high-weight, low rep sets at the end of your routine!
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Old 07-07-08, 09:05 AM
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I lift almost exclusively dumbells. They help strengthen my core and honestly if I don't lift a couple times a week I lose strength and I don't like that feeling. I'm not a racer, I ride for fun, copmraderie and exercise. It's all part of the bigger goal.
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Old 07-07-08, 09:25 AM
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I was thinking of just doing upper body....

I love to keep strength in my whole body, but I don't think I ever recover from lower body if I am always going to be biking...
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Old 07-07-08, 09:29 AM
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Dead-lifts are in my opinion the best weight exercise, because they work so much. Legs, core, arms, back etc. Check out power cleans too, they can be fun.
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Old 07-07-08, 09:33 AM
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Cycling has been a wonderful way to loose weight and get in shape.
However, I have stalled and am not much for the scrawny arms with a small belly. So, upper body strength training will be a focus for me during fall and winter. It has nothing to do with cycling and everything to do with my ego. Plus, it would be nicer to have a flat stomach, abs, and arm muscles with a tight jersey.

Anyhow, I still plan on riding and doing a bit of strength training for my legs but I hold no expectations related to cycling and strength training. Spin classes and regular rides will be used to help my cycling.
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Old 07-07-08, 10:51 AM
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Upper body? How about swimming?
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Old 07-07-08, 11:26 AM
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http://www.youtube.com/watch?v=YO8_N4YkEns
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