This might get bumped to training/nutrition but here goes anyway. Right now I lift 6 days a week, 2x3day body split. My question is how often do other cyclists here lift? Do I really need to do legs 2x a week? Im not into bodybuilding, Ive gotten all the mass I want, Im actually in the process of shedding a few pounds, just 3-5lbs or so. I know I dont want to get too big. Any articles on cyclists and lifting that anyone knows of? Thanks

I lift or should I say I try to lift 1x a week with light weights and high reps it's a whole body workout as described by Friel's "Training Bible." During the season you should do weights 1-2 per week light weight high reps to save yourself for the bike. Off Season is the time to do heavier weights with less reps and 2-3x per week.

3 times per week alternating upper and lower body. Use Body for Life protocols.

I think your are lifting too frequently. I know of no serious lifters on my weightlifting groups who lift that often. My muscles need at least a two day recovery period.

I lift 2x a week during my cycling season but do not do any leg workouts. In the off season I will workout 4-5 days a week with legs included 2x. I find that if I work me legs during the season I just don't recover enough to ride well. I am purely a recreational rider and participate in a few races and triathlons only. I train a fair bit of upper body for whitewater kayaking.

Right now I'm lifting 3 times a week to get in shape for hockey. I do front squat, DB bench, hang clean, push press, pull ups, and glute/ham. With that I do an ab workout, agility training, and pyometrics.

-Middi-zon

I do weights as well but try to limit the number of times I work each group to maybe 2x a week at most as I'm susceptible to injury if I overwork a particular target group. I like to do the spin/abs classes at the gym as they give me a good anaerobic/aerobic workout. Our instructor for example keeps us on a good sprint regimen, standing and sitting, and towards the end she makes us dismount and do some serious squat exercises and fast running on the spot.

When I get on the trail, I'm suddenly aware how those classes translate into better stamina and that I've found I can climb much better as well - so she is doing great things for my 'pistons' but that's maybe the way it works for me and not for everyone.

I guess the best I look I weights is that as my muscle mass increases then so I had to switch from weight loss (my original objective) to inch-loss (which is more practicle). Arnie might have amazing anaerobic capacity, but I reckon on an mtb I'd probably outdo him. For once, I could tell him "I want your clothes, and the keys to your mountain bike lock!"

a few years ago i was lifting 4-6 days/week... even then i was doing 2x chest/tri/stomach, 2x back/bi/stomach, 1x shoulders, 1x legs...

the last few years i only make it 2-3 times in winter and 1-2 times/week in summer:
alternate back/bi/stomach and chest/tri/stomach with shoulders occaisonally...

if you're cycling a lot you should not do legs often or probably not at all during training season (i last lifted legs in like April i think)

and i agree with DenverFox that it sounds like you're lifting a little much. i would say concentrate on increasing your intensity/effectiveness of your training for upper body and then do legs either 1 per week or less - then take 2 days of rest which means no hard cycling either! if your legs aren't sore the 2 days after lifting, you must not be lifting effectively!

Between cycling and running I don't do legs. Upper body always a problem (or should I say motivation) for me. I'll do upper body (ideally) on off days (2-3x per week) just to keep some tone up there. Of course my goal is to just stay in shape. Size does not really matter at this point. If you are building, you may be lifting too often. If you are just trying to get a work out or stay in shape, keep it up as long as you are not in pain everyday.

I will phase back into the weight room close to winter. Be careful about how you exercise. Training for athletic performance and for bodybuilding are two completely different worlds.

With mountain biking season in full swing for me, I don't do any weight lifting. I feel I'm getting a total body workout, and I can tell I've developed alot of muscle this season: upper and lower body. I ride 3-4 days a week.

I have been doing lower back strenthening 2x a week. Just because I get a sore lower back on long rides.

I do all training at home. We have a cheap weight bench unit, and I have free weights and those elastic bands. I follow the moves in my Fitness magazines. One day all upper, one day all lower, and one day total body.

However, when biking winds down, I'll do weight lifting/strenghtening 2-3x a week.

Odd..did our other posts get purposely deleted? Yah, I'm a goalie too, although I'm really worried that I'm going to miss the beginning of the season with a broken collarbone I just got while biking :irritated:. I even got a new blocker/trapper and mask recently and only got to use them once before injuring myself (grrr!)

You evidently missed in the Announcements section about the computer database crash and subsequent loss of posts.

Ah yes, that I did .

During the race season, I still try to get in and lift 1 or 2 times a week. I limit it striclty to upper body (sometimes calves), and stay in a higher rep range (15-20 reps) with little rest between sets. This way I'm in and out of the gym within 40 minutes, after a vigorous workout. Come the off season, I'll phase in working legs as well, and use a normal rep range (8-12 reps).

This may be out there, and I've never seen any direct study.. but I certainly race better when I lift weights as well. My theory is that secondary, smaller (i.e. upper body) muscle groups can better assist in processing the lactic acid, generated by the prime mover muscles, when they are trained. High reps with little rest in the gym certainly gives 'em a burn.

Then again, this effect could just be perceived and 'placebo'. But hey, I'll take it.. hehe.

Of course, the musclehead types give me a strange look as I crank out all those reps.. but I digress.

im trying to get back into my lifting ways. this time around, i will not be doing any leg work outs. i find myself doing them and then not being able to do any cardio for a week because my leg workouts are so intense. in that case, ill just bike more and do more hills in place of that.

I do the body for life diet and I stick to it pretty strictly. In terms of working out though, I don't lift for legs at all. I just bike every other day and alternate upper body muscle groups every other day. I have found that I have gotten to be both a stronger cyclist and weightlifter this way (225 on the bench-not bad considering I am 145 pounds).