off season weight training

Wally

As the cycling season starts to wind down I would like to continue my training and get a good jump on next years racing season.

I plan an finally getting used to my rollers and also play hockey and coach so I get some activity during the winter.

I used to lift weight a great deal in my youth and was wondering what benefit there would be to spend some time in the squat rack in the off season?

Generaly I do well in a sprint and fall apart on steep climbs? Maybe I should concentrate on climbing?

Any input and or shared experiance would be appreciated,

Wally

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bikerjoe

Yes and no.There is so many posts about weight training.Best thing is to do a search on this forum and get your answers.There will be loads for it and loads against.Take what you can and decide if you want to weight train during the winter.

Im a bit 50/50 when it comes to weight training.Had hoped that last winter,doing weight training, that afterwards I would be flying but dont think I gained as much as other mates who were just training on the bike.For sure some upper body work and ab work for climbing and sprints, but unless your a track sprinter, its not really neccesary.A little wont do you any harm, but dont let it come in the way of your cycling training.

fredquimby

I used to be 50/50 until I picked up the following book: -
Weight Training for Cyclists by
Eric Schmitz, Ken Doyle
VeloPress; ISBN: 1884737439
It is excelant with some very good workouts. All my lower back aches have disappeared and I find that I can climb and sprint much better. This should not replace your on the bike training. I do 2-3 sesions of weights per week and 3-4 sessions on the bike. I started last year and this year I had my best year for nearly 7 years.

ric_stern/RST

For trained, well trained, and elite athletes who compete in endurance cycling there's no evidence to show that weight training would be beneficial to performance. there is some evidence to show that it would be detrimental to endurance performance.

on the other hand, if you're not going to cycle train over the winter (or do very reduced cycle training), then weights would possibly be beneficial (but then so would any activity).

Alternatively, to get a good jump on next season, why not continue bike training over the winter and if it's too cold or wet where you are, why not invest in an indoor trainer (they're very useful).

Ric

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Wally

Thanks fo the advise Ric, I live in Wisconsin USA.

Some one gave me an old set of rollers a year ago and I just tried them for the first time the other day. WOW what fun, I set them up in my garage in a door frame and after quite a while I did 8 miles with out hitting my elbows on the door frame.

Several questions about training on rollers:

1 Should I feel embaressed that the shirt I was using to shield the frame from my sweat got in the front wheel?

2 Should I be embaressed if I fall and no one sees me?

3 If I can ever do it with no hands on the bars should I be proud?

4 Is it bad form to spit on my garage floor?

5 How lon before I should be able to master reashing for my water bottle with out stopping?

Wally

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2LAP

1.Yes, thats a school boy error!
2.You should be proud, tell people, but make up the details so it sounds really bad.
3.Yes, taking a zip up jersey off while no handed comes next! Or starting and stopping without something to lean on.
4.No, makes you fell 'hard' (good for motivation).
5.Not very long.

ric_stern/RST

I wish i still had a set of rollers... almost as much fun as riding on a treadmill (which i can't fit in my house!).

Ric

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Wally

How many miles do you guys put on your trainer/rollers from January until the first race?

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2LAP

Check out this thread...

http://www.cyclingforums.com/t47233.html

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Mouse Potato

I'm curious... what kind of treadmill?

(I've got one and I'm rather tempted to try that now... although I'm not sure the deck is long enough. If you hear a sort of crashing noise it's just me being spat out a second-floor window )

ric_stern/RST

I've used two treadmills (not at once though!). A Woodway (which might be an older version of this http://www.woodway.com/products/human/ELG.cfm) and a Power Jog (can't find a link!).

Certainly, if you do use your bike on a treadmill, then you'll need to make sure it's big enough and sturdy enough to take a bike and it can go fast enough or has a steep enough grade. it's also imperative that you can reach the stop button while riding (if it's motorised) and you have someone to spot you while riding it. They're a bit like riding rollers at first... takes a bit of skill/balance.

Be safe, and have fun and move it away from the window :-)
Ric

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nmills

What I've been struggling with is what type of bike training to do over the winter. In other words, I realize the importance of getting "base" miles in over the winter. But would it be beneficial to do on-bike strength workouts (e.g. overgeared hill repeats) a few times a week as well during this period?

2LAP

Welcome to the forum! You'll see lots of info on strength training on the site and discussion about winter training.

Check out this thread...

http://www.cyclingforums.com/t47233.html

Wally

I just did 15 miles in my kitchen and took a drink without falling off.

Looks like it is a little easier than actual road riding I hit a top speed of 40mph, thats about 4mph faster than I think I could do on a flat road.

So far its still a great deal of fun, covered the headset with a towel and it stayed there.

wooohoooo

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