Cycling and weightlifting

[Daninplymouth]

Hi, was just after feedback from some of the people who lift on here. How do you fit it all in and do you find weights effect your cycling performance? I used to gym regularly and had some half decent numbers but always carried a bit of extra weight. Over lockdown I was cycling lots 4-5times a week, I have dropped about 8kg and am about 15kg down on this time last year.
Now the gyms have reopened I am starting back doing light weights, I know I won’t get my strength back to where I was and I have no intention too. Now I’m building back some of the lost muscle mass will that impact my cycling? Iv noticed over the last 2weeks my rides seem more of a struggle than they did previously especially climbing the hills. Also do you still train legs whilst cycling frequently? I have started squatting the last 3weeks again only going light but can feel it for a few days after still doing I think now I’m going to scrap leg day and just do some upper body work

 

[cyberknight]

In short yes
Extra mass is still extra mass you have to carry up the hills whether its fat or muscle , tracke sprinters may have big legs but the are for short efforts not climbing mountains

 

[Shortandcrisp]

Despite being 60 I still lift heavier weights than my 20 year old can manage 4 or 5 times a week. Obviously it has a slight effect on the bike, most noticeably when the gradient increases quite sharply. Depends what your priorities are; for me, I’d rather take extra muscle mass into my old age (when it’s very easy to lose muscle) than worry about being 30 secs slower on a ten mile time trial course.

 

[nickyboy]

Hi, was just after feedback from some of the people who lift on here. How do you fit it all in and do you find weights effect your cycling performance? I used to gym regularly and had some half decent numbers but always carried a bit of extra weight. Over lockdown I was cycling lots 4-5times a week, I have dropped about 8kg and am about 15kg down on this time last year.
Now the gyms have reopened I am starting back doing light weights, I know I won’t get my strength back to where I was and I have no intention too. Now I’m building back some of the lost muscle mass will that impact my cycling? Iv noticed over the last 2weeks my rides seem more of a struggle than they did previously especially climbing the hills. Also do you still train legs whilst cycling frequently? I have started squatting the last 3weeks again only going light but can feel it for a few days after still doing I think now I’m going to scrap leg day and just do some upper body work

Yes. Adding a kg of muscle will make you descend very slightly quicker. It will help a bit on the flat. But you will lose a lot more than these gains when you're climbing. If you want to maintain your climbing ability you should avoid increasing muscle mass

 

[numbnuts]

I do weights ( when I remember), from the waist down things look great, but upper body was lacking so took up kayaking and dumb bells, now at nearly 69 I don't get sand kicked in my face

 

[T.M.H.N.E.T]

Hi, was just after feedback from some of the people who lift on here. How do you fit it all in and do you find weights effect your cycling performance? I used to gym regularly and had some half decent numbers but always carried a bit of extra weight. Over lockdown I was cycling lots 4-5times a week, I have dropped about 8kg and am about 15kg down on this time last year.
Now the gyms have reopened I am starting back doing light weights, I know I won’t get my strength back to where I was and I have no intention too. Now I’m building back some of the lost muscle mass will that impact my cycling? Iv noticed over the last 2weeks my rides seem more of a struggle than they did previously especially climbing the hills. Also do you still train legs whilst cycling frequently? I have started squatting the last 3weeks again only going light but can feel it for a few days after still doing I think now I’m going to scrap leg day and just do some upper body work

It's an hour 3times a week, some days I double up and cycle too. I train legs all 3 days. Some days it hurts

 

[Shortandcrisp]

Being a sad old git, when the weather’s warm I wear a vest when cycling, and show off the cannons. It actually has the effect of attracting fewer close passes especially in slow moving traffic.

 

[Drago]

I lift, about half hour, 40 minites a day, 6 days a week.

Even without the weights im far too big and heavy to ever be remotely competitive. However, there is no doubt it helps my climbing and control, and I don't suffer time or distance related pain and discomort in the wrists, arms or shoulder.

It may a be a slight help for endurance as better trained muscles use oxygen and nutrients more efficiently, but any effect will be minor and likely offset by the effort imvolved in carrying the extra mass, so if you're training for longer distance compo its not really going to bring a benefit.

 

[Drago]

Being a sad old git, when the weather’s warm I wear a vest when cycling, and show off the cannons. It actually has the effect of attracting fewer close passes especially in slow moving traffic.

I think vests are a bit poncy unless actually at the gym. Still and all, a T shirt a size too small does show off the 19 inch pipes, bulging delts and the huge V of my back (now 54") to good effect and it does seem to deter people from getting arsey with me on the road, and in real life.

One of my proudest achievements is my forearms. Popeye ahoy!

 

[Moodyman]

It depends on the type of weightlifting.

Whilst a person's weight is a factor in cycling uphill, another key element is the ability to take in and process oxygen. Muscles need oxygen to break down glucose in the blood and convert it to glycogen.

Traditional 3x8 or 3x10 sets per exercise will make you strong and add mass, but not provide a lot of cardio benefit.

If, every so often you do dropsets or supersets to the point of failure (and then some), this increases your ability to work with oxygen deficit i.e. work anaerobically.

Working anaerobically means your body cannot process enough oxygen, so creates lactate to convert glucose to glycogen. This raises your lactate threshold. As lactate threshold is raised, the body adapts to raising the aerobic threshold by producing more red bloods cells (to process more oxygen).

This leads to increased power to weight ratio and helps up short to medium length hills. It also leads to increased endurance over longer rides.

Best gym exercises for cycling: deadlifts, squats and calf raises, but have a rest day before getting back on the bike as these will leave you spent.

 

[T.M.H.N.E.T]

The best exercise for cycling is cycling.

 

[newts]

Cycling & weightlifting?
I nearly lose my balance getting the water bottle up to my mouth whilst on the move.

 

[pawl]

Cycling & weightlifting?
I nearly lose my balance getting the water bottle up to my mouth whilst on the move.

Just imagine how fast you could go down hill

 

[wafter]

Not that I can help but am I correct in thinking you're asking more about the inter-relation / impact upon eac other of both training regimes, rather than the effect of a lifting-physique on your cycling..?

Tbh unless you're operating at a pretty high level I wouldn't worry about additional weight or frontal area. If you bulk up you'll be slower on the bike but not by much..

As for the legs, the weights will build strength so will help with sprinting / hills / outright power, but won't aid aerobic / endurance riding.. while as you allude to can also leave you knackered on a ride.

You could bin the lower body workout and instead look to factor some hill reps or other high intensity stuff into your rides to compensate to a degree, but I'm guessing it's not that straightforward when you look at the muscle groups being used etc.

 

[Drago]

The best exercise for cycling is cycling.

Tell that to the turbo boys and girls.