Strength training
I am quite weak (cold blooded and spinless too), weak in the legs as has been highlighted to me recently with some responses in context about leg power but I've also noted the average watts Strava says I put out is also quite pathetic... so I'm off to the gym and I have a new stationary trainer.
Do you do a specific leg/ glute/ hammies/ quads/ core strengthening program in the gym with machine or barbell, hand weights and incorporating squats?
I am trying to develop a plan that'll take me 30 mins a day after warmup that will focus on 4 - 6 specific exercies and start out with high reps in sets of 3 (so reasonable resistence) and increasing resistence over the next 10 weeks and reduce reps.
Strong men and women's thoughts welcome. I have got a book called Stronger Legs and Lower Body (by Kinesis) and The Cyclists Training Bible by Joe Friel which has a good chapter on gym work. To be honest I've done all body balanced weights before and never really seen any benefit but I wasn't really riding and not focused on one group.
In addition I want to use the trainer to develop strength as well as cardio. My trainer is a Cycleops which promotes these training videos which you can run on your iPhone which is great. http://www.realrides.tv/index.html
Tags: force, power, stationary, strenth, training
Replies to This Discussion
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Permalink Reply by Darren Bosanko on -
Hill repeats are good if your planning to be out riding. I was doing 3 x nortons and you can mix it up with first one steady and build to all out for the last repeat. This is something that is measurable and you can go back to it every few weeks.
If your on the trainer the 3x3x3 workout is a good one.
warm up
3min Heavy Standing (cadence 65-70RPM)
3min Heavy Seated (cadence 65-70RPM)
3min easy spin (cadence 95RPM)
Repeat 3-5 sets
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Permalink Reply by Frank on
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Was just about to write very similar.
Best bike training can be done on the bike.
Do repeats of Corkscrew, they are shorter, more intense and take less time.
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Permalink Reply by Gus K on -
Nice, I feel stronger already.
I did get to the gym at lunch. I warmed up on the bike then 10 mins on the Concept rower, leg press 4 x 16 reps of pretty easy weight with the last set up a click, ball squats (where you lean the exercise ball against a wall and go up and down) with 4kg weights, normal squats 2 x 10, ball bridge, balance board and step ups for 3 mins alternating legs.
Then went to the post office to pick up my trainer and now I am sitting on my Swiss ball.
Tips appreciated. I think I will write it up as a plan and share it.
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Permalink Reply by Jeremy Smith on -
You can save yourself time by just warming up on the rower and skip the bike......it uses more muscles, so will warm you up better ;)
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Permalink Reply by Gus K on
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Actually I walked too.. those bikes are evil and the seats suck so bad. I like the rower and at least it gives my core a good workout.
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I have learned from my wife's training for her sports female figure body building days not long ago, that it's quality not quantity that really makes a difference.
Do the squats 100% correct, the ball work and core stuff the same and the proof should be in the pudding!
Couple that with healthy eating and drinking and you may well be very surprised!
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Permalink Reply by Gus K on
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I did RD, I liked it but then missed out on a spot in a class and it fell away. I cant do it by myself, unlike gym work. I also did Yoga but liked Pilates better.
http://www.adelaidecyclists.com/forum/topics/pilates-for-cycling
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Permalink Reply by Gus K on
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It can't be all that bad?
You mean this Tabata? http://www.tabataprotocol.com/
What are your 4 X 4? Four times one minute on and one minute off? I'm not skipping the time on the bike or trainer, I bought a new one (that came with a slick DVD 'Real Rides' shot at a city crit).
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Permalink Reply by Gus K on
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Thanks, that's nice and clear.
I wonder hen it comes to leg strength that I need to start somewhere and bring myself upto base.
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