Gym routine for cyclists

Harrybelafonte

harringtonp wrote: »

Last time doing these exercise 2 years ago, I switched to a gym with a trap bar. Could lift an extra 20-30 kg straight off as the back was no longer a limiting factor and I found myself lifting sets of 5 at 120-130kg. This brought on hernia problems (pretty sure it was the load) so I stopped weights and the problem disappeared straight away.

So this time round I'd prefer work with just a straight bar and keep the weight down !

UUUh, not nice. Sorry to hear that.

harringtonp

ford2600 wrote: »

+1

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

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

Great links those, well worth watching, learned 2 new words: sacropenia and troponin

There's a lot of piss take and general banter on the thread but it's postings like this that really make it worthwhile

siochain

Harrybelafonte wrote: »

You're not describing my experience of Crossfit or the multiple members of my gym who left it for proper S&C. Crossfit is based on being random and not specializing, it says it on their site:

“CrossFit is constantly varied functional movements performed at high intensity.”

“The program prepares trainees for any physical contingency—not only for the unknown but for the unknowable, too. Our specialty is not specializing.”

On top of that, if it's so much better than S&C why do so many leave it once they plateau? Why so many injuries? Why do the top competitors not continue with it?

you missed a part of the description from the website

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. With the right coach the session is scaled to the individual.


The only part that is supposed to be random the is WOD or METCON.

I never claimed it was so much better than S&C. It is a type of S&C and the difference when comparing any two classes S&C V's CF, S&C V's S&C, CF V's CF the difference will be down to the coach knowledge and application of the knowledge.

In the class you attended was it all random with no structure? Did you improve on anything? Where are the stats on plateau & injuries?

Harrybelafonte

siochain wrote: »

I never claimed it was so much better than S&C. It is a type of S&C and the difference when comparing any two classes S&C V's CF, S&C V's S&C, CF V's CF the difference will be down to the coach knowledge and application of the knowledge.

I’m gonna stick with this quote as we’re beginning to detract from the thread. We’re in basic agreement. The coach is the important part.

Lusk_Doyle

velo.2010 wrote: »

Monday
Back
Deadlifts, 4 sets – 6-12 reps
Barbell rows, 3 sets – 10-12 reps

......

Seated raises, 4 sets – 12 reps
Crunches, 3 sets – failure
Sunday
Rest

Is that you, Valverde?

brownian

harringtonp wrote: »

Great links those, well worth watching, learned 2 new words: sacropenia and troponin

There's a lot of piss take and general banter on the thread but it's postings like this that really make it worthwhile

That'd be sarcopenia, boss. Not that you're old enough to worry about it yet

JJJJNR

harringtonp wrote: »

Would you not do the weights first in accordance with the "most intense first" training principle ?

its an intense turbo session for 30 min, followed by 5x2 reps of the weights, 5 per leg.

Doc07

brownian wrote: »

That'd be sarcopenia, boss. Not that you're old enough to worry about it yet

I’ve written 2 academic papers on sarcopenia didn’t think I’d read about it on boards!
High standards round here!

manwithaplan

When I used to race, I did 2 gym sessions a week from mid/late October to February. Warm up on a turbo/gym bike followed by circuits of squats (used a leg press as was a bit worried about my back), leg curls, leg extensions, toe raises, bench presses, back extensions, inclined sit ups, seated rows. Few minutes on the bike in between circuits (including some low cadence), keeping everything reasonably quick to get some aerobic benefit too (and to get it over with quickly!).

Generally started with three circuits and moved up to five over the winter. Would also add variety between the circuits - fast and light, slow and heavy, explosive etc). Obviously added a little more weight as I got stronger.

I wouldn't continue this through the spring and summer as I wanted to train (and race) on the bike. I always felt it helped keep the weight off through the winter as well as building strength.

thebouldwhacker

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!

Not the best podcast, and to be honest (according to reviews) maybe not the best written or edited book, but it certainly outlines what works for cyclists.

A Strength Program for Cyclists - Max Overload - Jacques DeVore by Consummate Athlete Podcast
https://player.fm/1lskbC #nowplaying

Brian?

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'.)

You are healthy now. Endurance sports can lower your testosterone production though. As you get older testosterone becomes very important for bone density etc. An easy way to boost your T production is heavy resistance training. Squats and deadlifts, ideally.

For cyclists I'd limit leg training to squats and deadlifts, and single leg variations of them.

The best bang for the buck training you can do for cycling, (apart from cycling) is a program built around front squats, glute/hamstring work and core training. Peter Sagan does low rep heavy front squats in the off season and high rep front squats during the season, not to build muscle but for injury prevention. Front squats protect the knees better than back squats and place more emphasis on the hamstrings and glutes, which helps counteract the fact that cycling is quad dominant. Having a large imbalance in strength between the quads and the hamstrings can lead to knee injury.

Then add in lots of upper body pulling to look after should mobility, it'll stop you getting sore shoulder/neck and numb hands on the bike.

Doing loads of leg weights isn't needed at all and could impact how well you perform on the bike.

italodisco

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

Hi rep bodybuilding training, excessive volume and sets per session.

RIP Central nervous system (unless sleeping well, eating extremely well and recovering well).

This is certainly NOT a routine for a cyclist.

This is more like something I did when I used to compete in junior bodybuilding comps.

brownian

Doc07 wrote: »

I’ve written 2 academic papers on sarcopenia didn’t think I’d read about it on boards!
High standards round here!

Given that road cycling is pretty common in men over 50 (perhaps even the core demographic), we should all know about sarcopenia and other old-age issues...they are just down the hill from here.

As for the need for balance exercises before you get too old, and fall over and break a hip...