EDUCATION ZONE
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CYCLING
Nick Wachter
Personal Trainer & Conditioning Coach
PhysiKcal Fitness; Feb 27th 2013
Weight lifting for cyclists -Basics
* ALWAYS SEEK PROFESSION/MEDICAL HELP BEFORE STARTING OR CHANGING ANY EXERCISE REGIME.
EXERCISE MUSCLES USED REASONS
Lat Pull down / Seated Row Back & biceps Pulling on handle bars when accelerating
Chest Press Chest and Triceps To create muscle balance for good posture and health
Shoulder Press Shoulders & Triceps To create muscle balance for good posture and health
Squats Quad, Glutes, Lower Back Increase overall strength of legs = More ave power
Leg curl Hamstrings Increase overall strength of legs = More ave power
Leg Extension Quads Increase overall strength of legs = More ave power
Twist Sit Ups Abdominals & Core Pulling on handle bars when accelerating
If your a beginner in the gym take you time and do things well. Before you start throwing around big weight badly. Do the basics. Employ an experienced personal trainer or conditioning coach that can show you the correct techniques.
For a beginner to the gym we would use basic equipment. allow yourselves 6 weeks of 2 sessions a week (even if your a fit/elite cyclists) before moving onto more complex movements or harder sets.
INTENSITY
Allow your body 6 weeks to get used to the weight lifting before you start to push yourself. work at a steady effort level, 60 or 70%. this way you will suffer less from aching muscles (meaning you can still get out on the bike) and if you have any injuries, niggles or muscle imbalances you didn't know about you reducing the risk of injury massively.
this is of course true for any beginner starting the gym and not just cyclist. Your muscles will respond as they are being given a different stimulae. enjoy the first 6 weeks at a lighter weight
SETS & REPS
Perform 3 sets of each exercise with 90-120 seconds rest between (1.5-2 minutes)
Perform between 10 & 15 Repetitions in each set.
SPEED
Perform the movements at a steady, controlled and continual pace. the same speed on the way out/up as the way back. Try not to rest in between reps, perform as many as you can in one go and then rest
THE WEIGHT
Adjust the weight to allow you to perform within the repetition range at the effort level required. ie 10-15 reps at 60-70% effort.
If you are over 70% effort reduce the weight.
If you fail to make 10 reps lower the weight
If you are under 60% increase the weight
If you are above 15 reps increase the weight
Following the above guidelines will mean you are lifting the correct weight for you ability / strength. it is only about you and not anyone else
This is a basic program for those who are new or have been absent from the gym for a while. Remember if you go 100% and kill yourself you will probably not be able to cycle for a week after each session.
I would also recommend any cyclist (or human being) attend a Yoga and Pilates class once a week. alternating one week Yoga one Week Pilates. Do not under estimate what flexibility can do for you, nor what working the smaller muscles can do. both yoga and pilates include all the exercise you should probably do but don't want to do because you do not see a direct correlation with improved performance or looks. however reducing injury, means more time throwing around big weights. reduce muscular imbalance means less time off the bike in the long run.
