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#1
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target weights for cyclist-specific weight training
Various cyclist training programs include weight lifting, and most of them talk about how to determine the amount of weight to be lifted initially. But has anyone seen any guidelines on setting a "target weight load" for cyclists on these exercises--perhaps based on body weight? For instance, if I'm squatting 150% of my body weight, do I need to continue to build on that or have I already built more strength there than I'll need? I realize there are some variables here, but it would be great if there were a percentage-of-body-weight rough estimation of what riders should eventually be lifting for some key exercises like: squat (free weight) hamstring curl calf raise shallow leg press deadlift situp back extension bench press seat row |
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#2
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target weights for cyclist-specific weight training
In article , kitchen
wrote: Various cyclist training programs include weight lifting, and most of them talk about how to determine the amount of weight to be lifted initially. But has anyone seen any guidelines on setting a "target weight load" for cyclists on these exercises--perhaps based on body weight? For instance, if I'm squatting 150% of my body weight, do I need to continue to build on that or have I already built more strength there than I'll need? I realize there are some variables here, but it would be great if there were a percentage-of-body-weight rough estimation of what riders should eventually be lifting for some key exercises like: squat (free weight) I've seen guys who could squat from 200-400 lbs and there was virtually no correlation between their squat weight and speed on the bike. I've seen big guys who couldn't break 13.0 in the 200mTT. Length of your limbs (levers) has a profound effect on your ability in the weight room. If you can squat 150% of your BW you should probably get on your bike to figure out how to turn that into speed. And isn't that more important anyway? -WG |
#3
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target weights for cyclist-specific weight training
kitchen wrote:
Various cyclist training programs include weight lifting, and most of them talk about how to determine the amount of weight to be lifted initially. But has anyone seen any guidelines on setting a "target weight load" for cyclists on these exercises--perhaps based on body weight? For instance, if I'm squatting 150% of my body weight, do I need to continue to build on that or have I already built more strength there than I'll need? http://home.earthlink.net/~acoggan/quadrant_analysis/ http://home.earthlink.net/~acoggan/misc/id4.html |
#4
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target weights for cyclist-specific weight training
"kitchen" wrote in message
... Various cyclist training programs include weight lifting, and most of them talk about how to determine the amount of weight to be lifted initially. But has anyone seen any guidelines on setting a "target weight load" for cyclists on these exercises--perhaps based on body weight? For instance, if I'm squatting 150% of my body weight, do I need to continue to build on that or have I already built more strength there than I'll need? AFAIK, Joe Friel is the only coach who has put forth guidelines like those you are seeking - see his 'Bible'. Me, I would say that if you're strong enough to actually climb onto your bike, that's probably strong enough. ;-) Andy Coggan |
#5
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target weights for cyclist-specific weight training
kitchen wrote:
But has anyone seen any guidelines on setting a "target weight load" for cyclists on these exercises--perhaps based on body weight? For instance, if I'm squatting 150% of my body weight, do I need to continue to build on that or have I already built more strength there than I'll need? Andy Coggan wrote: Me, I would say that if you're strong enough to actually climb onto your bike, that's probably strong enough. ;-) I can bench press a mountain bike ! |
#6
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target weights for cyclist-specific weight training
In article et, Andy
Coggan wrote: Me, I would say that if you're strong enough to actually climb onto your bike, that's probably strong enough. ;-) But after a hard session of squats he may not be able to climb onto his bike. Is that overtraining? -WG |
#7
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target weights for cyclist-specific weight training
Andy Coggan wrote:
"kitchen" wrote in message news:btqldo012pn@en- m... Various cyclist training programs include weight lifting, and most of them talk about how to determine the amount of weight to be lifted initially. But has anyone seen any guidelines on setting a "target weight load" for cyclists on these exercises-- perhaps based on body weight? For instance, if I'm squatting 150% of my body weight, do I need to continue to build on that or have I already built more strength there than I'll need? AFAIK, Joe Friel is the only coach who has put forth guidelines like those you are seeking - see his 'Bible'. Me, I would say that if you're strong enough to actually climb onto your bike, that's probably strong enough. ;-) Andy Coggan And, if you're not strong enough to climb on your bike, i wouldn't b worried about cycling.. Ri - |
#8
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target weights for cyclist-specific weight training
On Sat, 10 Jan 2004 23:00:28 -0600, "kitchen" wrote:
Various cyclist training programs include weight lifting, and most of them talk about how to determine the amount of weight to be lifted initially. But has anyone seen any guidelines on setting a "target weight load" for cyclists on these exercises--perhaps based on body weight? For instance, if I'm squatting 150% of my body weight, do I need to continue to build on that or have I already built more strength there than I'll need? I realize there are some variables here, but it would be great if there were a percentage-of-body-weight rough estimation of what riders should eventually be lifting for some key exercises like: squat (free weight) hamstring curl calf raise shallow leg press deadlift situp back extension bench press seat row If I were a competitive cyclist I'd drop everything but the squats, the situps, and the back extensions. Don't worry about weight - focus on handling what you can in good form and add weight when you can. Cycle off the lifting not because you're strong but because you need to drop your training load. As as pointed out earlier this year in here, what you want to do is build muscle you can then train for cycling, but only if a lack of strength is one of your weaknesses. When you train for strength in the weightroom, especially if you're a endurance athlete barely running a caloric surplus, most of the adaption will be neural which won't translate to squat grin on the bike. An excellent hypertrophy training program can be found at: http://www.hypertrophy-specific.com/hst_index.html If you have enough strength to go fast as you want, you don't need to lift unless you enjoy it or have some other issue (like low back pain) that it can help you with. -- Scott Johnson "be a man ,stop looking for handouts , eat ,lift and shut your mouth" -John Carlo |
#9
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target weights for cyclist-specific weight training
"kitchen" wrote in message
... Various cyclist training programs include weight lifting, and most of them talk about how to determine the amount of weight to be lifted initially. But has anyone seen any guidelines on setting a "target weight load" for cyclists on these exercises--perhaps based on body weight? For instance, if I'm squatting 150% of my body weight, do I need to continue to build on that or have I already built more strength there than I'll need? You'll only ever use that strength in a start (and perhaps if you sprint from a low speed), so you could argue you didn't need that much strength. On the other hand, I find I ride better if I'm never anywhere near my strength limits. I realize there are some variables here, but it would be great if there were a percentage-of-body-weight rough estimation of what riders should eventually be lifting for some key exercises like: squat (free weight) 150% is loads. hamstring curl 100% would be good, but do you really need that much strength? calf raise Don't bother. shallow leg press Depending on what you mean by shallow, about 2-300%. deadlift 150%, assuming you're doing real DL not SLDL. situp You probably ought to do some since they're usually good for long-term health, but you don't really need them. back extension Ditto. And don't try to go for maxes, you'll damage yourself. bench press seat row You're not using those muscles (unless you yank yourself off the handlebars or dislocate your shoulders when you push the pedals!) so don't bother. They'll only make you heavier. IMO, you only really want to do deadlift and leg press for cycling, plus situps / other abs exercise, back extensions for general health. And you don't really need DL too much unless you're doing a lot of sprinting out of the saddle up hills. Peter |
#10
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target weights for cyclist-specific weight training
AFAIK, Joe Friel is the only coach who has put forth guidelines like those
you are seeking - see his 'Bible'. Happen to know what those are? I don't have the book. Me, I would say that if you're strong enough to actually climb onto your bike, that's probably strong enough. ;-) Thanks. I promise not to put too much faith in weight lifting. ;-) I've been racing for a couple years, and I do put in many thousands of miles on the road each year, but I've just noticed that my endurance lasts a little longer on climbs when I've been tuning up in the weight room (especially short climbs). So I wondered if any coach had guidelines on "how much would help". |
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