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Upper body work for cycling!

  • 08-08-2014 11:41pm
    #1
    snoopytoop
    Registered Users Posts: 100 ✭✭


    Hi guys,
    Over the past few months I've been really getting into cycling. I'm really trying to improve bit I still want to be muscular and not end up looking like the guys you see in the Tour de France! :D I'm 16 years old and around 10-11% bf (i think I'm noticing I'm getting leaner though). I do pullups and dips and ab wheel roll outs and am reasonably strong and athletic looking for my age. I'm saving up for a barbell to do squats to improve my cycling power but also because I want to get a bigger upper body. I'm slowly building up my mileage to around 300km+ a week and am cycling 6 days a week so I know this is not going to hel me get bigger. Monday is a rest day for cycling for me so I can do weights in the morning and the afternoon this day if I wish! Tuesday and Thursday I'm going to be doing lower body strength but I can also add in a little bit of upper body on these days. How would you recommend I split up my routine?
    I was thinking of either doing a very hard upper body workout on Monday and leaving it like that for the week OR splitting my workouts into push and pull and doing a hard push workout Monday, short pull workout Tuesday and short push workout on Thursday. Next week I would swap the push and pull.
    What do you think guys? I will do core all 3 of these days too.
    My goal is to get a physique like this

    http://chavezcycling.com/wp-content/uploads/2009/12/img_0773_500.jpg

    Hopefully that loads.... This guys is a cyclist and has won some of the biggest races in Florida so obviously it can be done! :D

    I definitely don't want to end up looking like chris froome or Bradley wiggins for example! :D

    Thanks for reading this long post I hope you can help me out :)


Comments

  • #2
    snoopytoop
    Registered Users Posts: 100 ✭✭snoopytoop


    Also any thoughts on nutrition would be appreciated! Thanks!


  • #3
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,647 ✭✭✭✭Alf Veedersane


    As regards the cycling, what kind of goals do you have in mind?

    You could compare Marcel Kittel to Nibali and say which you'd prefer but they are suited to completely different cycling.


  • #4
    snoopytoop
    Registered Users Posts: 100 ✭✭snoopytoop


    I want to be a criterium (hour long circuit race) or kermisse specialist (90-120km circuit race) I'm only starting out now though so it will ne a while before specialising will be too important. I am starting sprints however as I know I want to be a sprinter (well all the criterium racers are sprinters but if I was to do tours I would be a sprinter).


  • #5
    snoopytoop
    Registered Users Posts: 100 ✭✭snoopytoop


    Both are still tour racers though, so they are both gonna be skinny guys.


  • #6
    A_Sober_Paddy
    Closed Accounts Posts: 4,221 ✭✭✭A_Sober_Paddy


    snoopytoop wrote: »
    Both are still tour racers though, so they are both gonna be skinny guys.

    Kittel is 83kg
    Nibali is 65kg

    That makes a huge difference in different terrains


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  • #7
    snoopytoop
    Registered Users Posts: 100 ✭✭snoopytoop


    A_Sober_Paddy wrote: »
    Kittel is 83kg
    Nibali is 65kg

    That makes a huge difference in different terrains

    Yes but my point was that even kittel who is the heaviest rider in the peloton is still reasonably light as he has to cycle so many miles to prepare for the grand tours.


  • #8
    snoopytoop
    Registered Users Posts: 100 ✭✭snoopytoop


    But to answer your question I want to be a sprinter! :D


  • #9
    A_Sober_Paddy
    Closed Accounts Posts: 4,221 ✭✭✭A_Sober_Paddy


    snoopytoop wrote: »
    But to answer your question I want to be a sprinter! :D

    In that case then you'd need to be pretty powerful, a lot of leg work obviously and low bodyfat...I can't offer you training advice myself as i'm in knowledgeable enough for training specific for cyclist...I starting to try and learn and hope to race 10 races next year and use them to learn :p


  • #10
    snoopytoop
    Registered Users Posts: 100 ✭✭snoopytoop


    Yes I'm doing sprints on the bike to increase poer and I'm going to start squatting too once I have money saved up for a barbell. I just came on to ask about fitting in a bit of upper body work really :)


  • #11
    A_Sober_Paddy
    Closed Accounts Posts: 4,221 ✭✭✭A_Sober_Paddy


    snoopytoop wrote: »
    Yes I'm doing sprints on the bike to increase poer and I'm going to start squatting too once I have money saved up for a barbell. I just came on to ask about fitting in a bit of upper body work really :)

    Just be careful squatting, and cycling in general, to include hamstring work. I've had a set back myself with muscle imbalances cause by weak hamstrings in comparison to my quads.

    Also make sure your cleats are set up correctley to prevent you get imbalances in the quads too...I'm correctly in bits as a result of muscle imbalances and not enough stretching and hip work:o


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  • #12
    snoopytoop
    Registered Users Posts: 100 ✭✭snoopytoop


    Yes I will probably add in dead lifts too.... I've made the same mistake as you with cleats and stretching. Never again!


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