Gym routine for cyclists

AlexMer

Hi all,
I am just wondering would anyone have any reccomendations or suggestions in relation to a gym rountine for the winter months, to supplement the turbo and weekend endurance spins. Would be looking at something twice a week, maybe 3 times if it was of substantial benefit. At a modest/decent level cycling wise (just for some context!) so I am looking to increase on performance next year.
Any links or posts would be greatly appreciated!
Thanks in advance!

flash84962

This is what I do

Box Squat 3x8
Split Split squat 3x8
The above is supersetted with calf raises 6x20

Single leg Bridge 3x10
Supersetted with banded side steps

Normally would finish with 10 minutes of ploymetrics, so box jumps, rocket jumps or step ups.

If you swap out box squats for slo-mo squats (count down 20 and up for 20) you don't need any gym equipment and can be done at home.

velo.2010

Monday
Back
Deadlifts, 4 sets – 6-12 reps
Barbell rows, 3 sets – 10-12 reps
T-bar rows, 3 sets – 10 – 12 reps
One-arm dumbbell rows, 3 sets 10-12 reps
Biceps
Barbell curls, 4 sets -12 reps
Seated alternating dumbbell curls, 12 reps
Preacher curls, 12 reps
Cable curls, 12 reps
Shoulders
Military presses, 4 sets – 10-12 reps
Seated dumbbell press, 4 sets – 12 reps
(superset with)
Front dumbbell press, 4 sets – 12 reps
Tuesday
Legs
Squats, 5-6 sets – 2-12 reps
Leg presses, 4 sets – 12 reps
Lunges, 2 sets – 100 yards
Stiff-leg deadlifts, 3 sets – 12 reps
Seated hamstring curls, 3 sets – 12 reps
Wednesday
Chest
Bench press, 5 sets – 12 reps
Incline barbell press, 3 sets – 12 reps
Flat bench dumbbell press, 3 sets – 12 reps
Flat bench flyes, 4 sets – 12 reps
Triceps
Seated cambered-bar extensions, 3 sets – 12 reps
Seated dumbbell extensions, 4 sets – 12 reps
Close-grip bench press, 4 sets – 12 reps
Thursday
Back Barbell rows, 5 sets – 10 – 12 reps
Low Pulley Rows, 4 sets – 10 – 12 reps
Lat machine pulldowns, 3 sets – 10 – 12 reps
Front lat pulldowns, 3 sets – 10 – 12 reps
Biceps
Incline alternating dumbbell curls, 4 sets – 12 reps
Machine curls, 3 sets – 12 reps
(superset with)
Standing cable curls, 4 sets – 12 reps
Shoulders
Seated dumbbell press, 4 sets – 12 reps
Front lateral dumbbell raises, 3 sets – 8 – 25 reps
Machine raises, 3 sets – 8 – 25 reps
Friday
Legs
Leg extensions, 4 sets – 30 reps
Front squats, 4 sets – 12 – 15 reps
Hack squats, 3 sets – 12 reps
Standing leg curls, 3 sets – 12 – 15 reps
Lying leg curls, 4 sets – 12 reps
Saturday
Chest
Incline dumbbell press, 4 sets – 12 reps
Decline barbell press, 3 sets – 12 reps
Incline dumbbell flyes, 3 sets – 12 reps
Decline dumbbell press, 3 sets – 12 reps
Triceps
Skullcrushers, 4 sets – 12 reps
(superset with)
Machine pressdown dips, 4 sets – 12 reps
(superset with)
Seated tricep extensions, 4 sets – 12 reps
Calves
Donkey raises, 4 sets – 12 reps
Seated raises, 4 sets – 12 reps
Crunches, 3 sets – failure
Sunday
Rest

cletus

OP, while you not need to put in 6 day splits like the last poster, I would be very wary of following a routine that only focuses on legs.

You could do a three day routine, non split, focusing on compound movements, that would be beneficial. Bear in mind, a recent study found that strength gains are not necessarily linked to volume, although hypertrophy definitely is.

harringtonp

Well worth reading the 5x5 stronglifts

https://stronglifts.com/5x5/

I'm back doing something that is very loosely based on this. Don't expect it to make me stronger cycling but do expect it to work wonders for general well being

terrydel

velo.2010 wrote: »

Monday
Back
Deadlifts, 4 sets – 6-12 reps
Barbell rows, 3 sets – 10-12 reps
T-bar rows, 3 sets – 10 – 12 reps
One-arm dumbbell rows, 3 sets 10-12 reps
Biceps
Barbell curls, 4 sets -12 reps
Seated alternating dumbbell curls, 12 reps
Preacher curls, 12 reps
Cable curls, 12 reps
Shoulders
Military presses, 4 sets – 10-12 reps
Seated dumbbell press, 4 sets – 12 reps
(superset with)
Front dumbbell press, 4 sets – 12 reps
Tuesday
Legs
Squats, 5-6 sets – 2-12 reps
Leg presses, 4 sets – 12 reps
Lunges, 2 sets – 100 yards
Stiff-leg deadlifts, 3 sets – 12 reps
Seated hamstring curls, 3 sets – 12 reps
Wednesday
Chest
Bench press, 5 sets – 12 reps
Incline barbell press, 3 sets – 12 reps
Flat bench dumbbell press, 3 sets – 12 reps
Flat bench flyes, 4 sets – 12 reps
Triceps
Seated cambered-bar extensions, 3 sets – 12 reps
Seated dumbbell extensions, 4 sets – 12 reps
Close-grip bench press, 4 sets – 12 reps
Thursday
Back Barbell rows, 5 sets – 10 – 12 reps
Low Pulley Rows, 4 sets – 10 – 12 reps
Lat machine pulldowns, 3 sets – 10 – 12 reps
Front lat pulldowns, 3 sets – 10 – 12 reps
Biceps
Incline alternating dumbbell curls, 4 sets – 12 reps
Machine curls, 3 sets – 12 reps
(superset with)
Standing cable curls, 4 sets – 12 reps
Shoulders
Seated dumbbell press, 4 sets – 12 reps
Front lateral dumbbell raises, 3 sets – 8 – 25 reps
Machine raises, 3 sets – 8 – 25 reps
Friday
Legs
Leg extensions, 4 sets – 30 reps
Front squats, 4 sets – 12 – 15 reps
Hack squats, 3 sets – 12 reps
Standing leg curls, 3 sets – 12 – 15 reps
Lying leg curls, 4 sets – 12 reps
Saturday
Chest
Incline dumbbell press, 4 sets – 12 reps
Decline barbell press, 3 sets – 12 reps
Incline dumbbell flyes, 3 sets – 12 reps
Decline dumbbell press, 3 sets – 12 reps
Triceps
Skullcrushers, 4 sets – 12 reps
(superset with)
Machine pressdown dips, 4 sets – 12 reps
(superset with)
Seated tricep extensions, 4 sets – 12 reps
Calves
Donkey raises, 4 sets – 12 reps
Seated raises, 4 sets – 12 reps
Crunches, 3 sets – failure
Sunday
Rest

Where the f**k do you find the time to do that and cycle?!

magicbastarder

i assumed that was a pisstake.

Pawlie

AlexMer wrote: »

Hi all,
I am just wondering would anyone have any reccomendations or suggestions in relation to a gym rountine for the winter months, to supplement the turbo and weekend endurance spins. Would be looking at something twice a week, maybe 3 times if it was of substantial benefit. At a modest/decent level cycling wise (just for some context!) so I am looking to increase on performance next year.
Any links or posts would be greatly appreciated!
Thanks in advance!

1st thing you need to do if you have never done any strength work is learn how perform all the various movements for any strength exercise you wanna do, its fine everyone posting up stuff here for you to read but if your not able to perform the fundamental movements for example lunges or squats with just body weight you have no business using weight, go to your gym and ask one the qualified instructors to show you, if you tell them you want to do workouts and your sport is cycling they will do up a structured plan



also as pointed out do not focus only on legs, if you do in time you will twist and pull your pelvis out of place along with doing damage to your lower back, having a strong core back and front is just as important as big strong legs,

circler

Pawlie wrote: »

go to your gym and ask one the qualified instructors to show you, if you tell them you want to do workouts and your sport is cycling they will do up a structured plan

^ 100%

Paul_Mc1988

circler wrote:

^ 100%

Not really feasible. I know many PTs and they advocate a stay in your lane policy as in if someone came to them and asked them to train them for Olympic style lifts sure they would know the basics but would suggest they find a trainer that specialises in that format.

Same would apply here. Velo.2010 plan is on the money with regards the leg workout, the other days of training other muscle groups would spur on the endo system as a whole increasing overall natural testosterone and growth hormone levels. If doing legs only twice a week at max as the muscle groups need time to heal.

Side note on the duration of gym time each day that would take would be about 60 mins.

Cee-Jay-Cee

This is my routine twice a week (Monday and Thursday)

20 minutes on the threadmill.
20 minutes on a spin bike.
10 minutes on the rowing machine at medium resistance.

That's enough to stave off fatness over the winter and I try and get out for a cycle at weekends if possible.

LollipopJimmy

I do 'death by deadlift' with my PT buddy 1 day a week, squats another then an upper body day. My legs are actually coming along nicely and showing a lot of muscle now, if I could get the rest of me to look like them I'd be a happy chappy.

Harrybelafonte

Keep it simple. Do you intend on doing any hard roller sessions or such?

Try maybe squats in a Monday followed by ancillary core and upper body work. Bench on Wednesday with core work again. Deadlift Friday’s and some upper body. Rest Saturday and then long spin Sunday. This’ll leave Tuesday and Thursday for bike sessions. You could also double up weightlifting and bike sessions on the one day (weights first). But that can take getting used to.

As per advice above. Someone needs to show you how to do the big lifts as cleanly as possible.

Also, if you start to take on an increased level of intensity, mind the food intake. You can end up very tired from it and food goes out the window. So you get nice and strong but no weight loss. (If that’s even an issue you wish to approach). Track your food if so.

Core work is essential for cyclists as a general well-being activity, but it can also help get a little more power out of your legs.

Am glad to see so many cyclists beginning understand that gym work is an essential. It’ll stand to you the older you get. Cyclists also underestimate how useful stretching can be for us. Right hip flexors can be a nightmare.

circler

Paul_Mc1988 wrote: »

Not really feasible. I know many PTs and they advocate a stay in your lane policy as in if someone came to them and asked them to train them for Olympic style lifts sure they would know the basics but would suggest they find a trainer that specialises in that format.

That would be much better than just going at it from zero. I've seen too many people with lower back, rotator cuff, knee, injuries from having poor form and a lack of guidance.

Wishbone Ash

Harrybelafonte wrote: »

Keep it simple....

+1

Monday - Cycle
Tuesday - Cycle
Wednesday - Cycle
Thursday - Cycle
Friday - Cycle
Saturday - Cycle
Sunday - Cycle

Easy to remember and no gym fees.

Harrybelafonte

Wishbone Ash wrote: »

+1

Monday - Cycle
Tuesday - Cycle
Wednesday - Cycle
Thursday - Cycle
Friday - Cycle
Saturday - Cycle
Sunday - Cycle

Easy to remember and no gym fees.

I’m not sure if you’re joking or not but strength work is an essential for overall health, whether calisthenics or some kind of cross training. But I get many cyclists won’t change their minds on this.

velo.2010

terrydel wrote: »

Where the f**k do you find the time to do that and cycle?!

You make the time, goddammit!








Or simply copy and paste a Mr Olympia workout routine!

Harrybelafonte

Gym sessions usually last no longer than an hour. Most recommend they stay around that length.

siochain

no need to complicate things

2 day split

day 1
warm up with some mobility work
super-set back squat & OH press x 5 reps each x 5 sets
super-set dumbbell lunge & dumbbell row x 5 reps each side x 5 sets
15 mins core work
10 mins HIIT on machine of your choice


day 2
super-set front squat & band assisted pull ups x 5 reps each x 5 sets
super-set dead lift & dumbbell press x 5 reps x 5 sets
15 mins core work
10 mins HIIT on machine of your choice

if you have a 3 days available do some yoga

the above should take about 60 mins

doing the above right and consistently will reap you solid benefits for next season

Wishbone Ash

Harrybelafonte wrote: »

I’m not sure if you’re joking or not but strength work is an essential for overall health, whether calisthenics or some kind of cross training.....

I'd consider myself to be pretty healthy and I've never set foot in a gym (nor do I have any desire to).


(I had to Google 'calisthenics' and 'cross training'.)

Macy0161

Some form of strength work/ training that has impact is important for bone health.

It's not enough, but I do a weekly Strength and Conditioning class with a qualified S&C coach, and just started Yoga too. It's still on my list to go for a few private sessions/ get a plan for the other days but there's always something bike related in the post, and I still haven't really opened the Core Advantage book! One thing working with him has shown is you don't need a lot of equipment - most exercises are "functional" and based around resistance bands/ TRX and a few kettle bells. Just a bit of committment from me that's lacking.

My flexibility and mobility is pretty poor though, and while I did put in a couple of months of 5x5, I'm wary of lifting heavy again without addressing that first. Which I haven't, so I haven't.

LollipopJimmy

Wishbone Ash wrote: »

I'd consider myself to be pretty healthy and I've never set foot in a gym (nor do I have any desire to).


(I had to Google 'calisthenics' and 'cross training'.)

I imagine you would need the bike surgically removed before attempting a squat or human flag..

magicbastarder

Wishbone Ash wrote: »

(I had to Google 'calisthenics' and 'cross training'.)

cross training is when you pay a qualified fitness trainer to shout insults at you while you exercise, to get you angry so you push harder.

siochain

article is about running but still relevant

https://members.renaissanceperiodization.com/benefits-of-strength-training-for-endurance-athletes/

Harrybelafonte

Wishbone Ash wrote: »

I'd consider myself to be pretty healthy and I've never set foot in a gym (nor do I have any desire to).


(I had to Google 'calisthenics' and 'cross training'.)

Most do until something happens that makes clear any elements we’ve not paid attention to. Health is more than fitness imo

Harrybelafonte

magicbastarder wrote: »

cross training is when you pay a qualified fitness trainer to shout insults at you while you exercise, to get you angry so you push harder.

Nope. It’s not

magicbastarder

it was a joke.

ford2600

Harrybelafonte wrote: »

Health is more than fitness imo

+1

and fitness is more than a capacity to do high amounts of steady state aerobic activity.

For someone with a sedentary lifestyle (which is most of western world) having cycling as your only exercise, and especially a lot of it will leave you with
*weak bones
*crap mobility
*weak and low muscle mass

Don't take my word for it
https://www.youtube.com/watch?v=LkXwfTsqQgQ&t=5s

The best "bang for buck" is really heavy low volume compound exercises BUT that comes with the need for good mobility and technique. You might have good technique deadlifting 60kgs but will need monitoring and instruction for it to be still good at 160kgs. If you are not willing to do that then stick to mobility work and bodyweight exercises.

As someone who has done quite a bit of long distance cycling, while I enjoyed it I never saw it as a healthy pursuit. Lifting heavy, hard forestry/farm work always felt made me feel really healthy and full of vigour.


For racing cyclist you'd probably get better results with planned strength work depending on time of year and main races. It might allow you to go faster at same weight and power by having the flexibility and strength to keep an aero position for longer for example

Don't forget James O Keeffe Cardiologist
https://www.youtube.com/watch?v=Y6U728AZnV0&t=215s

JJJJNR

The simplest most effective method I've found is using dumbells, and maxing your bearable load, basically the maximum you can physically carry safely, and doing 5 reps of the front lunge with the weights, less is more when it comes to weights reps, you can spend hours doing light reps if you like, I do a 30 minute turbo sess followed by the weights. Although it looks like very little your working all of the muscles groups including the core. Its one of the best routines for cyclists.

Macy0161

I came across this on a thread in fitness, which made me laugh in the context of this thread...

Transform wrote: »

"No matter what you do, spend the 1st 6 months to a year making sure your mobility is good first "

^^^^ that so much, most wont do this and wonder why they get injured so often and then its off to cycling where they can hide their stiff body for a few more years

LollipopJimmy

I joined SBG about 18 months back. I've found the Jiu Jitsu and Muay Thai excellent for overall fitness between cardio and conditioning. Grappling is exhausting and the muscles ache after it but I'm in the best nick I've been in for years.

A big part of it is finding something that works for you, you're going to need something that fits with your schedule and that you enjoy, if you don't enjoy it you won't keep it up. Also to see any real results.. nutrition nutrition nutrition.