Before I started racing, I was into powerlifting and was 40 pounds heavier. I did this for about 7 years.
First of all, I would like to talk about weight lifting
myths. Weight lifting will not make you bigger and bulky. It can if you train
hard, overload your body and eat tons of food. High reps do not make you more
defined. Clean up your diet. Eat healthy food and you will become more lean. If
you eat a bunch of junk food and do high reps, you will still look like you eat
junk food. Just because you’re getting
stronger, you are not gaining muscle mass. As a person starts a new activity
such as weight lifting, your neuromuscular system starts creating new motor
engrams allowing your body to perform a specific activity much easier thus
making it seem like you are building muscle.
As cyclists, most people are afraid to lift weights because
they will get heavier. None of us are going pro so does it really matter. Your
upper body will not be as fatigued at the end of a race, you will be more
balanced on the bike, and you will just feel better all around.
High volume high intensity builds muscle mass (15 to 20 rep range
3 to 4 sets), high intensity low volume builds strength (1 to 5 reps 2 to 5
sets).
When it comes to exercises, through personal experience, some
of the best ones for your legs are front squats, lunges, step ups, calf raises,
stiff legged deadlifts. Leg extensions are useless and serve no purpose so
don’t do them. Here are the proper techniques for front squats and lunges. https://www.youtube.com/watch?v=cPZFg9nriB0 https://www.youtube.com/watch?v=HAfEGsJqJjA.
Understand that a good day in the gym lifting legs will make you feel sluggish
on the bike for a couple of weeks. It doesn’t matter because it is winter. Once
you stop squatting and other heavy exercises, your cycling will get stronger
and faster throughout the next couple of weeks. It doesn’t really matter how
many reps and sets you do. This is personal. Do what works for you and keeps it
fun. MAKE SURE YOU HAVE PROPER FORM ON ALL EXERCISES. I am more than happy to
help anyone with this. Continuing to lift legs during racing is possible, just
be aware of how your legs feel. However, do not squat or lift heavy. Step ups,
lunges, calf raises, box jumps are all good exercises. If you don’t feel good
on the bike then stop lifting legs completely. This is just something you will
need to experiment with.
Upper body exercises are also very important. Learning about
you muscular imbalances and fixing them is a big part of lifting. If you cannot
do a certain exercise, it is mostly due to an imbalance somewhere. I have
shoulder issues and cannot do certain exercises. I realized my front deltoid is
much larger and stronger than the rear. Once I quit working the front and
focused on the rear, my mobility has improved and can do exercises without
pain. I am not going to go through exercise for the upper body because there
are simply too many. Just remember that if you work your chest and shoulders in
the front, you must also work your back to compensate. Again, the reps and sets
are up to you and which exercises as well.
Your core is a large part of cycling and working it can be
done all year long. Many people think they have a strong core but having a six
pack does not count. What about your pelvic floor, obliques, etc. The FIBO
challenge from Dynamax really works. https://www.youtube.com/watch?v=U2tcUNfBwFU.
You can do a google search for the exercises. The tornado ball https://www.youtube.com/watch?v=fEn3KAjQHYE
is a very good exercise. HSP has some good exercises on their Youtube channel
with a medicine ball that work really well.
As far as the amount of time you need to spend in the gym,
there is no set amount. I used to spend 2 plus hours a day while powerlifting.
Now I only spend 45 minutes to an hour. Lift as long as you feel like it. I
have gone to the gym, did some stretching, then went home because I just did
not feel like working out. Keep it enjoyable. That is about all I can offer
unless I feel like writing all night. If anyone wants to start lifting weights,
I am more than happy to set a program and get them started with proper form and
exercises. Send me an email with any questions you have. Randyebott@yahoo.com
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