Weight training + Cycling

[ThaiGuy]

Does anyone incorporate weight training into their weekly routine? If so, what specific weight exercises can you do assist hills climbs, and overall commuting? I lift once or twice a week and consider myself reasonably strong upper, and lower body, but nothing cycling specific as of yet.

 

[zizou]

The only cyclists that benefit from specific weight training are track sprinters - however that is a very specialised discipline with little crossover in other areas (apart from maybe BMX racing because of the starts out the gate). For making improvements there is not really a substitute to riding your bike more.. There are however some drills you can do - for example if you want to build up leg strength then you could ride up hills in bigger gears.

Some light weight training can help in regards your core, but if your primary goal is to help out going up hills then you dont want to be doing much heavy lifting and adding bulk and extra weight.

 

[black'n'yellow]

Does anyone incorporate weight training into their weekly routine? If so, what specific weight exercises can you do assist hills climbs, and overall commuting? I lift once or twice a week and consider myself reasonably strong upper, and lower body, but nothing cycling specific as of yet.

nothing wrong with going to the gym - but don't expect it to make any difference to your cycling. Nothing you do in the gym will make any difference to your ability to go up hills - or any difference to your commute - unless your commute only involves a 50m sprint against the clock.

 

[ThaiGuy]

Hit the hills, higher gears, head down and MTFU? I thought weights would have help at least a little but I guess the time it consumes will probably not worth the minimal gains, if any.

 

[black'n'yellow]

Hit the hills, higher gears, head down and MTFU?

no - that will get you nowhere. You don't even need to ride up hills - just concentrate on developing your ability to ride at higher intensities for limited periods - you can do that on the flat if needs be.

 

[thefollen]

Personally I believe it crucial to mix up repetitive movement training with something requiring a variety of movements.

About me: Normally I cycle commute when I can (usually circa 7 miles each way) at least 3 days a week (days off for social activity), run on a Sunday- usually with a hangover (10-16k) . Weight train the upper body twice a week. This gives me a decent-enough athletic physique and sates my want for exercise.

If I'm not in contract I'll switch it up with longer rides/Richmond Park cycle laps/ swimming/ cheeky gym class/ cardio machine sesh etc. Whatever my body feels like. A couple of rest days thrown in also ;-)

Still, this isn't enough to achieve the fitness I'd like.

If I find myself on the footy pitch, squash court or, more recently an outdoors boxercise class. I ache like a sod the day (or two) after due to all the squatting and different movement styles/twists/speeds/positions they require. Cardio-wise it's no problem. Because I don't do these regularly enough my muscles take much longer to recover. Which is why I'm aiming to include something like this more regularly into the foray.

Of course, time, situation and lifestyle plays a key part. Juggling a varied exercise regime whilst working full time and maintaining the social life requires a fair slice of discipline. As I'm sure it does moreso if you have a wife and kids.

If cycling's your main thing, or you do it competitively you'd focus solely on cycling-specific training. It could be argued I'm a 'jack of all trades, master of none'. But keeping the body fit and 'ready for anything' is definitely the way forward for me!

Or perhaps I just need a girlfriend ;-)

 

[DougieAB]

I commute five days a week, gym twice and yoga once a week. Concentrate on upper body, especially core exercises in the gym and yoga for flexibility. I thought doing core strenthening exercises were meant to help with cycling? Anyway, I feel that I get a good mix of exercise from this regime.

 

[Nosaj]

I have incorporated weight training into my training regime however this is not to improve my cycling but to keep my bone density up as I get older and keep everything tight (ish) and in order (and to stop me looking like wiggins). If anything adding any extra bulk will do exactly the opposite to improving cycling (track cycling non endurance excluded) so I pretty much concur with BnY. Cycling is a non weight bearing exercise and adding in a gym session or two will not do any harm but adding 25 lbs of extra muscle will actually slow you down especially up a hill.

 

[Rob3rt]

I commute five days a week, gym twice and yoga once a week. Concentrate on upper body, especially core exercises in the gym and yoga for flexibility. I thought doing core strenthening exercises were meant to help with cycling? Anyway, I feel that I get a good mix of exercise from this regime.

It does! But you can strengthen your core at home, with zero equipment A strong core is what stops you flopping about and hunching over when you get tired. When you get tired, you hunch and rock around, when you hunch and rock around, you waste energy and start to struggle more. Vicious cycle.

 

[black'n'yellow]

Core is fine - nobody is talking about core. Although there are different opinions on the benefits of core work for cyclists which are best avoided unless we want another argument...

 

[redcard]

I have a £10 exercise bar that fits in the door frame. 50 pull ups a day and you're sorted

 

[poynedexter]

i just dont understand how doing moderate weight, mid/high reps will not help my cycling. not heavy low rep stuff. i say this because when i'm out doing a hard run, my legs are caught between gears. not strong enough to pull the next gear but wanting more than the gear i'm in. if i pedal faster the hr is approaching 190. also most of the pedallers in my events have more leg mass. i was going to incorporate weights over this winter to build base strength but keep cycling too too maintain endurance. and i'm not going to build much bulk to weigh me down in one winter.

btw i've been doing some tt's and circuit races this year and am working hard at it not just tootling along

 

[black'n'yellow]

i just dont understand how doing moderate weight, mid/high reps will not help my cycling. not heavy low rep stuff.

You mean the kind of light repetition you would get from riding a bike? Just ride a bike.

i say this because when i'm out doing a hard run, my legs are caught between gears. not strong enough to pull the next gear but wanting more than the gear i'm in.

Leg strength is not your problem - fitness is. See the other thread.

also most of the pedallers in my events have more leg mass.

Everybody is different and everyone responds to training in different ways. Leg mass/muscle definition is not an indication of the power output they can sustain. You only have to look at the variety of different leg types in the pro peloton to see that.

i was going to incorporate weights over this winter to build base strength but keep cycling too too maintain endurance. and i'm not going to build much bulk to weigh me down in one winter.

As above - strength is not a limiter. If you want to improve your aerobic base, ride the bike at an aerobic output level for more often and for longer.

btw i've been doing some tt's and circuit races this year and am working hard at it not just tootling along

How have you been doing in these circuit races - and what level do you ride at?

 

[poynedexter]

in these circuit races i started the year (my first go) in the clubman class and got dropped after 20 mins. now i'm helping to pull this class along and when the scratch guys are passing us i'm able to ride on their tails for a few miles @ +5mph and then drop off, but still finish in amoung a4/a3 riders. so i have a lot of improvement in a few months but a way to go yet, and about 5lbs to lose

i understand that cycling isnt about doing 15-20 reps then resting, but is being able to turn and hold the next larger gear all about aerobic function?

thanks for that reply btw!

 

[fossyant]

Now't wrong with Gym work - as said don't expect it to improve cycling greatly.

I'm headding back to the gym starting from this Saturday (new gym opened locally) and am going to be working on core and my shoulders and arms specifically. Need to build up my left shoulder (following RTA 3 years ago) now it's suitably recovered. Nothing major, but I want to work the rotator cuff muscles specifically. Going to get the staff to give me a proper routine so I can work specific muscle groups. Won't be doing much leg work or cardio - don't need it riding a bike.