Gym routine for cyclists

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...