Weight Training for Cycling
The good news about cycling is that regardless of your body shape or size, almost anyone can achieve the benefits of riding a bike. Cycling’s benefits include improvements in cardiovascular and muscular endurance. So – why are we talking about weight training? Weight training, especially in the lower body, will improve your performance during both sprint work and hill climbs. Improving your performance will allow you to make a 170 mile ride feel like 25 miles (O.K. maybe feel like 160…). A better performance will allow you to enjoy your ride with less fatigue and less stress. Finally, feeling healthy and fit are great for your all around health and wellness.
The following weight training circuit should be performed 1-2 times a week now while you are training. Sprint cyclists should aim for lower reps with a heaver weight, while endurance cyclists need to perform a higher amount of reps with a lighter weight. Before any workout, remember to warm-up and stretch. As always, check with your personal trainer or another training professional at your gym and your health practitioner before starting any training regiment.
There are two sessions number 1 and number 2. They should be preformed on different days. Ideally, session 2 should be preformed two days after session one to allow your body to rest. The weights that you use should reflect on your current strength levels. Start with a light weight to establish good technique before increasing gradually.
SESSION ONE
Seated leg extension machine Quads. Keeping your back firmly into machine, place your feet under the foot pad, about shoulder width apart, just above your ankle level.
As you develop your leg strength, aim to work for 3 sets of 10 - 12 reps, followed by 1 - 2 sets of 50% weight, using 1 leg for 4 - 8 reps.
Calf machine. Most modern gyms will have a calf machine, if not that use either a Smith Machine or Barbell across your shoulders.
Stand straight with the balls of your feet on the platform, with the shoulder weight cushions comfortably placed on your shoulders, - avoid being bent up, or straining to reach the supports.
Lift and lower slowly for 2 - 3 sets of 10 - 12 reps working for a full range.
Cable adductor and abductor pulls, Inner / Outer Thighs. Aim for 2 sets 0f 10 - 12 reps with a suitable weight. Work one leg, then simply turn around to face the other way, in order to work the abductors.
Repeat on the other leg. Count the number of reps that you can do, in order to gauge the difference if any in strength in each leg.
Leg Press Quadriceps. There are a number of foot positions you can use to work the different muscles of your quadriceps, you can have your feet close together - wide or shoulder width apart.
Work for 3 sets of 10-12 reps, for first set work with your feet close, then normal and finally wide, with toes pointing outwards.
Hamstring Curl Machine. Use a suitable weight and perform smooth reps. Avoid pushing yourself on this exercise, as most people's hamstrings will tend to be tight, and can easily be damaged.
Aim for 2 - 3 sets of 10 - 12 reps, using a light weight for your first set.
Gluts / Hip Flexor Cable Pull Connect a foot strap around a leg, just above the ankle joint, and attach this to a low cable pulley.
Aim to keep your legs and back straight throughout the exercise, to help isolate the gluts, holding a secure object for balance.
Work for 2 sets of 10 - 12 reps, on each leg - facing forward (gluts) and rearward (hip flexors).
Complete Lower Body. A combination of either front or rear lunges can be performed using a Smith Machine, however always make sure that you perform with a lightweight, enabling your leg muscles to get use to the movement prior to increasing the weight.
Aim for 2 sets of 10 - 15 reps each leg, using a light weight, however aim for a full range of movement.
Adductor Machine. Aim to keep your legs and back in contact with the machine at all times. Some machines will have a combination of settings, allowing the legs to be taken wider, avoid taking your legs out too far, especially for beginners.
It may be useful to warm up your muscles with a lightweight prior to your training weight.
Aim for 2 sets 0f 10 - 12 reps with a suitable weight.
Along with lower body weight training exercises, you should perform the following to help prevent problems associated with endurance cycling, which include wrist, lower back and neck fatigue.
SESSION TWO
Aim to perform this session as a superset workout, i.e. start with the exercise on the left, then immediately the exercise on the right with no rest. Have a short rest after the second exercise.
Dorsal Raises, Back, keep your head looking down at the floor at all times. Aim for 2 sets of 8 - 15 reps. Can be made harder by using small weights.
Abdominal's, aim to perform 2 sets of as many reps as you feel comfortable with. Keep the movement smooth with your chin off your chest.
Upper Back - upright row , aim to perform high reps, for 1 set with a light weight, keeping the elbows high for 2 seconds before lowering.
Wrist exercises, concentrate on performing a variety of different wrist exercises, for high reps. Look in the wrist section for different exercises.
Triceps Dips, depending on your fitness level choose the correct style for you. Aim for 1 set for as many reps as possible.
Concentric curls Biceps, work each arm one at a time aiming for good technique. Monitor the difference in strength in each arm. Work for 2 sets of as many reps.
Abdominals lying side bends, work one side at a time for as many reps as possible. Support your neck with your other hand.
Back extension, avoid coming up to far, aim to perform in a smooth slow motion for 1 set of as many reps as possible.
Bench Press Chest. Perform this exercise with different hand grips, normal, wide and close arm. Aim for 10 - 12 reps, 1 set each style.
Lateral pull down Back, bring the bar to your front, using a wide, normal and close grip for 10 - 12 reps, 1 set each style.
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