Cycling Fitness

[madpensioner]

I noticed after the Norwich 100 that a lot riders were complaining of neck and lower back pain - I believe this was due to battling against strong winds - I did not suffer one bit - I weight train all year round - total body during winter and light weights upper body only during the main cycling season - it keeps the back firm and stops muscle spasms - light weights high reps - there are a number of books which give sound advice - I hope this is helpful

 

[Garz]

I don't like the term 'weight training' as to me it implies your aiming to build muscle mass which in cycling is something you don't want in the upper body. It's all well and good getting stronger or looking ripped but the key aim I would say is to get your anatomy more balanced, better posture and more supple.

If your version of 'weight training' hits them notes then fine. The majority of people tend to boast about weight training as they want to look big and generally over-develop areas; however are not really that fit.

 

[madpensioner]

I don't like the term 'weight training' as to me it implies your aiming to build muscle mass which in cycling is something you don't want in the upper body. It's all well and good getting stronger or looking ripped but the key aim I would say is to get your anatomy more balanced, better posture and more supple.

If your version of 'weight training' hits them notes then fine. The majority of people tend to boast about weight training as they want to look big and generally over-develop areas; however are not really that fit.

 

[Cubist]

The OP mentions light weights and high reps.. That builds strength and endurance, not bulk, so he is going about keeping that core strength solid and useable.


I know what you mean madpensioner, I really felt it in my lower back on Saturday climbing into a headwind on the last few miles at Dalby. I have good core strength too, but occasionally the lower back starts griping on the steeper bits.

 

[Chris.IOW]

I don't like the term 'weight training' as to me it implies your aiming to build muscle mass which in cycling is something you don't want in the upper body.

As per the OP High Reps, Low Weight training will tone the body and burn fat without leading to weight gain through muscle growth.

It was this sort of training that helped me loose 8 stone and get fit (Combined with a lot of cardio work) It also builds the strength in the core which helps with posture and all over body strength.

I've ended up with toned muscles but they are certainly not bulging bisceps as anyone who has seen my size Small arm warmers gradually slide down my arms will vouch!!

Power training with heavy weights for the upper body would probably not be on a cyclists list of recommended exercises.

 

[madpensioner]

I thank you for your reply - weight training using light weights does not build muscle - it only tones and increases the flexibility of muscles - I am talking about using 2/3 Ib weights in each hand being used in various ways - I started light weight training 30 years ago when i was marathon running - believe me if you saw my body you would not think I had ever touched a weight

 

[Speedywheelsjeans]

I weight train with my cycling, but I do triathlon too so its also helpful for this. When I first started cycling I was coming out of bodybuilding, weighing 12.5 stone when my bodies natural weight is 10.5. My back and my neck were in agony for the first few weeks, used to picking up huge weight but not used to holding out for long. I changed my weights plan to include loads of body weight exercises,plyometrics and light weights. I go heavy sometimes (once every 9 days or so, but this is mainly squats, deadlifts and clean and press) just to hold a small bit of extra mass in my arms and shoulders but this is just a bit of vanity (plus it helps my swimming), I weight 11 stone right now and when I plan on racing I will be dropping the extra half a stone. Since changing my weights plan from heavy to more endurance based training I havnt had a single back ache, neck cringe and my arms can take the stress of wrestling with the bike up mountains. I would advise cyclists to train upper body with weights, it doesnt mean muscle gain, but it does help muscle strength and endurance if you train correctly and don't do any isolation moves which are designed to increase muscle mass. I train weights 1-2 times a week and its usually a full body workout, I think if I dropped the weights plan my cycling would suffer.... Even lance trained with weights for strength and conditioning.

 

[Garz]

The OP mentions light weights and high reps.. That builds strength and endurance, not bulk, so he is going about keeping that core strength solid and useable.

As per the OP High Reps, Low Weight training will tone the body and burn fat without leading to weight gain through muscle growth.

It was this sort of training that helped me loose 8 stone and get fit (Combined with a lot of cardio work) It also builds the strength in the core which helps with posture and all over body strength.

I've ended up with toned muscles but they are certainly not bulging bisceps as anyone who has seen my size Small arm warmers gradually slide down my arms will vouch!!

Summarised perfectly by:

Power training with heavy weights for the upper body would probably not be on a cyclists list of recommended exercises.

Which is the angle I was coming from, in no way was I gunning down the OP just highlighting a fine line between conditioning and 'pumping iron' to look good but just adding unnecessary bulk that some new people on the old 'beginners' section could get confused with.

 

[Garz]

Even lance trained with weights for strength and conditioning.

He also trained with 'other' substances by the sounds of it too!

 

[madpensioner]

The OP mentions light weights and high reps.. That builds strength and endurance, not bulk, so he is going about keeping that core strength solid and useable.


I know what you mean madpensioner, I really felt it in my lower back on Saturday climbing into a headwind on the last few miles at Dalby. I have good core strength too, but occasionally the lower back starts griping on the steeper bits.

 

[madpensioner]

You are right - Ive done it and lost weight

 

[madpensioner]

He also trained with 'other' substances by the sounds of it too!

 

[madpensioner]

that is all speculation - put out by the press - nothing has been proved - he never proved positive after all his years of cycling

 

[Speedywheelsjeans]

He also trained with 'other' substances by the sounds of it too!

That old chestnut lol

 

[madpensioner]

I weight train with my cycling, but I do triathlon too so its also helpful for this. When I first started cycling I was coming out of bodybuilding, weighing 12.5 stone when my bodies natural weight is 10.5. My back and my neck were in agony for the first few weeks, used to picking up huge weight but not used to holding out for long. I changed my weights plan to include loads of body weight exercises,plyometrics and light weights. I go heavy sometimes (once every 9 days or so, but this is mainly squats, deadlifts and clean and press) just to hold a small bit of extra mass in my arms and shoulders but this is just a bit of vanity (plus it helps my swimming), I weight 11 stone right now and when I plan on racing I will be dropping the extra half a stone. Since changing my weights plan from heavy to more endurance based training I havnt had a single back ache, neck cringe and my arms can take the stress of wrestling with the bike up mountains. I would advise cyclists to train upper body with weights, it doesnt mean muscle gain, but it does help muscle strength and endurance if you train correctly and don't do any isolation moves which are designed to increase muscle mass. I train weights 1-2 times a week and its usually a full body workout, I think if I dropped the weights plan my cycling would suffer.... Even lance trained with weights for strength and conditioning.