EDUCATION ZONE
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CYCLING
Nick Wachter
Personal Trainer & Conditioning Coach
PhysiKcal Fitness; Feb 27th 2013
Weight lifting for cyclists -Advanced
* ALWAYS SEEK PROFESSION/MEDICAL HELP BEFORE STARTING OR CHANGING ANY EXERCISE REGIME.
EXERCISE MUSCLES USED REASONS
KeSquats Quads, glutes, lower Back Overall Stength of legs
Kettle Bell Swing Lower Back Full body strength. Strong back leads to big squats safely
1 arm DB snatch Quads, Glutes, Lower Back Overall Power / Strength of the legs
BB Push Press Quads, Glutes, Shoulders Overall power / Strength of the legs
Box Jumps Quads, Glutes Explosive power
Pull Ups Lats, Beiceps, forarms Gripping, pulling handle bars when accelerating
DB Press Chest Press, Tricep Muscle Balance and posture, Core strength
FB Front Plank Abdominals & core Gripping handle bars when accelerating
FB Side Planks Obliques & Core Gripping handlebars when accelerating
This is a very basic advanced program. Meaning any true advanced program would consider an individuals strengths and weakness, injuries and imbalances. it is advised you seek the help of a professional before commencing any new or changing any exercise program.
For the first six weeks, use light weights and focus on correct technique and good posture during all the lifts.
INTENSITY (as for the beginners program)
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 (As with the beginners program)
Perform 3 sets of each exercise with 90-120 seconds rest between (1.5-2 minutes)
Perform between 10 & 12 Repetitions in each set.
SPEED (as with the beginners program)
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 (as with the beginners prog)
Adjust the weight to allow you to perform within the repetition range at the effort level required. ie 10-12 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 12 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 more advanced program for those who regularly train in the gym environment & are competent at weight lifting. 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.
