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Weight lifting in the offseason
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 2017-01-03 1:38 PM |
 4 |  Subject: Weight lifting in the offseasonI need to get much stronger legs in the offseason to improve my cycling. Wondering if doing body weight type exercises are sufficient or I should do heavy squats and leg presses to maximize results. |
| 2017-01-03 2:13 PM in reply to: TriBike01 |
62 | Subject: RE: Weight lifting in the offseason I would focus on heavier lifts. There's been an awful lot of conjecture about low weight, high rep being more beneficial especially for endurance athletes, but there's been lots of evidence saying otherwise as of late. If you're looking to build strength, you need to stress and tear down the muscles you have and build them back up. As a personal trainer, that's what I'd recommend a client. |
| 2017-01-03 3:50 PM in reply to: joshwennes |
| 4 | Subject: RE: Weight lifting in the offseason thanks for the feedback. I agree. I notice that body weight exercises or very high reps make my muscles feel tighter but not necessarily translate to strength on the bike. |
| 2017-01-03 3:54 PM in reply to: TriBike01 |
| 62 | Subject: RE: Weight lifting in the offseason Glad I can contribute! You sound like you know what you're doing, so don't take this the wrong way. The trainer in me says to make sure you focus on any contributing muscle groups as well. Hammys, Quads, and Glutes are the big ones everyone knows but don't neglect those hips and calves. I think the lower back is big one too to help with aero position on a bike. Again, no offense here, just making sure I've given all the information I can! |
| 2017-01-03 3:57 PM in reply to: TriBike01 |
Not a Coach 11473    Media, PA | Subject: RE: Weight lifting in the offseason Agree that if you lift, focusing on maximal strength and/or explosive movements (ie, plyos) are a better addition. HOWEVER, I would be very remiss if I did not point out that strength is not a limiter on the bike. To get "stronger" on the bike, ride more and ride hard. It really is that simple. |
| 2017-01-03 6:24 PM in reply to: TriBike01 |
Master 8247 Eugene, Oregon Bronze member | Subject: RE: Weight lifting in the offseason If you have a bike trainer, you can do big gear reps (both standing and sitting) and maybe mix them up with lunges, squats, and wall sits to work on bike-specific leg strength without needing to get weight equipment or go to a gym. |
| 2017-01-03 7:04 PM in reply to: TriBike01 |
Pro 6582 Melbourne FL Gold member | Subject: RE: Weight lifting in the offseason When I was at my strongest on the bike I never did any leg workouts to get stronger. I rode hard 2-3x per week on the trainer doing all sorts of intervals WO depending on the training plan. On sets of intervals (e.g. 10x1', 6x4') I'd vary the rpm's on each one from low/mid 60's to mid/upper 90's, depending on how the gearing worked out. Even on long intervals like 3x10' I break them up in smaller variable cadence subsets otherwise I'd get bored. I'm hardly static on the trainer when it comes to cadence. One ride per week was a long ride with one of the local roadie groups. Not sure what your current training level or plan is, but IMHO there's no replacement for Time In The Saddle with a focused training plan to build CP/FTP.
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| 2017-01-06 9:20 AM in reply to: TriBike01 |
| 249 | Subject: RE: Weight lifting in the offseason Assuming that we all agree on the fact that weights don't replace time in the saddle, I just got done doing a bunch of reading on this myself. My situation might be a little different, as I am 58 years old. I was wondering if weight training in the winter, along with riding would even help me. What I found agrees with the post here that indicated heavier weights and less reps. Right now, I do weight training 3 x week for legs (calves, quads, hamstrings). I go as heavy as I can for only 5 reps-but not to fail. Meaning, I have to complete the set or I am lifting too much. I do 3 sets of 5 but no more than that on each muscle group, with 2-3 minutes between sets. I was reading articles on whether weight training over 55 can even help improve cycling. The study found that this type of weight training actually produced some pretty respectable results....without adding muscle mass. |
| 2017-01-07 11:43 AM in reply to: Burchib |
| 467 , Wisconsin | Subject: RE: Weight lifting in the offseason I regularly lift most of the year except the prime summer "outside" months. I'm not convinced it makes me better on the bike, but I am convinced it helps in daily life. I'm 62yrs and moving furniture or lifting a lawn mower into a trunk etc. are all a lot easier and safer if I regularly strength train. |
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