Weight Training for Cyclists?

Question

what type of weight training do you do at the gym????

Answer 1

Hmmm, I don't do any. But I looked it it up and this is what this cycling club says. See link.

Answer 2

Check out a book called "Weight Training For Cyclists" by Eric Schmitz and Ken Doyle, which can be purchased at Amazon and probably ordered at other book stores.

Also check out "Performance Cycling" by David Morris and and "The Mountain Biker's Training Bible" or "The Cyclist's Training Bible" by Joe Friel. These books have year long training programs for cycling, but both include sections on weight training.

If you are a road biker, you will focus mostly on leg and core strength training--leg press, leg curls, step ups, lunges, crunches, dead lifts, and back extensions. Squats are great if your upper body can handle it, but a lot of cyclists are not strong enough to lift the kind of weight with their upper body that their lower body could squat. If you are a mountain biker or race cyclocross, you need to add in upper body as well, especially triceps and upper back.

Answer 3

there's mixed evidence on the value of traditional weight training for cyclists.

the main reasons are basic functional strength and muscular endurance, but cyclists don't usually want to build muscle mass (except some sprinters).

but... in my personal experience, it can be really good to add in some squats, lunges, lat pulls, chin pulls and narrow pushups into the mix, in addition to the regular riding.

example: last night I did an hour of intervals, followed by squats in the squat rack machine with 140 lbs x 15 reps for each leg, then a 3rd set with both legs. I also did some slow-mo cleans with a 50 lb barbell, some lunges alternating legs w/ the barbell on my shoulders, some lat pulls, then a whole bunch of ab work and some back extensions. Today I'm a bit sore, but in my experience this will translate into on-the-bike strenght in a few weeks - as long as I keep riding too.

Answer 4

Wikipedia has an interesting aritlce on weight training:

"Weight training is primarily an isotonic form of exercise, because the muscles are used to push or pull weighted objects. Any object can be used for weight training, but dumbbells, barbells and other specialised equipment are normally used because they can be adjusted to specific weights, and are easily gripped. However, some exercises are not strictly isotonic because the force on the muscle varies as the joint moves through its range of motion, even though the force of the exercise remains constant.

Some forms of weight training use isometric contractions to further stress the muscles after or during a period of isotonic exercise. In this case the muscles flex and hold a stationary position, and no movement of a load takes place.

Another form of training that often uses weights has a different goal. Plyometric exercises exploit the stretch-shortening cycle of muscles to enhance the myotatic (stretch) reflex. This involves rapid alternation of lengthening and shortening of muscle fibers against a resistance. The resistance involved is often a weighted object such as a medicine ball, but can also be the body itself as in jumping exercises. Plyometrics is used to develop explosive speed, and focuses on power instead of maximal strength, and may be used to improve the effectiveness of a boxer's punch, for example, or to increase the vertical jumping ability of a basketball player."

Answer 5

Personally I just stick with the basics, like the leg press, seated and standing calf raises, Romanian dead lifts and hamstring curls and follow every weight workout with a short ride on the bike. I have found that this helps with muscle memory. It teaches your muscles what movement your lifting for and helps with a faster recovery.
I also concentrate on different ab routines and some basic lifts like bench press and arms routines for general fitness and core strength.
There are some great books on this very subject. Check on Amazon.
Good luck.

Answer 6

I go to a weightlifting class twice a week. It's called Body Pump and it's basically an hour of eight different tracks which each focus on a different part. Warm-up, squats, chest, back and hamstrings, triceps, biceps, shoulders, and abs. It's pretty cool and a great workout. You can google Body Pump and you can find where they have it.

Answer 7

Overall weight training is best for overall maintenance of body mass. You work on legs for the strength of pedaling, and work on core for stability, and work on upper body for when you are going over rough terrain and your arms get sore from the pounding you take. Works for me. May not work for others. But then again I'm over 45 and over 200lbs. Good riding.

Answer 8

I don't.

Pushups, stretching, and core exercises are all I use for cycling other than the ride itself. If I want to build muscle, I use the big ring.

Answer 9

I'd stay away from it, I gained weight. Just ride the hills. You'll get fit.