|Winter/Periodic Weight Training||maurizio|
Jan 16, 2002 7:49 AM
|I am a 33 year old, 5'10" 160# road racer. I've begun a weight training program to help with strength and to counter the effects of atrophy as it relates to age.
What is the ideal rep vs. weight program to help my cycling while not developing too much excess in mass.
At my peak, I had a VO2 of 72 and weighed 142#, but still had issues with strength.
It seems that I can not eat enough QUALITY protein to maintain muscle mass through a normal diet. It is only with suppliments and/or foods like sushi that makes me feel like my muscles are getting what they need.
Any similar experiences? What are some possible resolutions?
|re: Winter/Periodic Weight Training||PaulCL|
Jan 16, 2002 8:04 AM
|Protein intake can be increased by drinking protein shakes. GNC sells some "whey protein" chocolate and vanilla protein powder that actually tastes pretty good. 21gm of protein per serving.
I am larger and more muscular than you (I guess) at 6'1" 190lbs - I'll ride this year at 180lbs. For my legs, I try to do 3 sets of 10-12 reps where I can barely move the final rep. I do four primary leg workouts: hamstrings, quad lift, squat, and abductor/abductor machine plus run 1.5 miles on a treadmill post lifting. In addition, I do upper body work too. I'm not a racer, or a hill climber, so if I'm a little big up top, its' OK with me.
By the way...cut it out with the cracks about the effects of aging...atrophy....geez. I'm more muscular today than I was ten years ago. I turn forty in 42 days but who's counting. Of all things, a serious bike wreck forced me into being a gym rat for rehab. During my rehab, I found out that I like lifting weights. Good poolside, but lousy cranking up a hill. good luck. Paul
|That's about what works for me, too..||cory|
Jan 16, 2002 8:54 AM
|I'm older (57 tomorrow) and bigger (6'4", 220) than either of you, but that's very similar to what I've been doing for the last couple of years--three sets of 10 reps. When I get so I can do 12 fairly easily, I add weight and start over with 8 reps.
Two suggestions, though: Especially as you get older, DON'T neglect upper body work. It's important for a number of reasons--helps prevent injury, makes daily life much easier (wanna see me load concrete into my truck at Home Depot?), helps with weight control and appearance. Compared to that, the few pounds you MIGHT put on your pecs and deltoids just don't matter (you probably won't even put them on--I'd love to add a pound of pecs on each side, but I can't).
And be careful of excess protein. You're probably getting all you need from your normal diet. Supplements are expensive, often wasted, and excessive protein consumption has been linked to some types of cancer.
Jan 16, 2002 9:30 AM
|I agree with your comment on proteins except for the idea of getting enough from our diets. Personally, I took a hard look at my diet and found an excess of carbs, sugars (via "processed foods") and fats but not enough protein or fiber. The supplement, when taken in moderation, is a good addendum to a diet. As you could guess, I'm increasing proteins & fiber, and cutting way back on carbs. I am getting rid of the sugars almost all together - like sugarery cereal, soft drinks (too much sodium too), snack foods, etc. Just a healthy diet.
Do you think that my dozen protein shakes a day is over the top???? (just kidding)
|Pull-ups, dips, and various push-ups work for me.||dzrider|
Jan 16, 2002 11:53 AM
|They do a pretty good job of maintaing tone and strength and don't produce any weight gain in me. There are two school yards near my house with bars that let me do this stuff and I stop near the end of my run or ride and do a bunch. I find it easier to get done that way than going to a club or doing them in my basement.|
|re: Winter/Periodic Weight Training||RayBan|
Jan 17, 2002 9:34 AM
|You are NOT experiencing muscle atrophy! With that out of the way, I spend a day or 2 a week in the gym lifting during the off season. I have noticed a weight gain, but that is because muscle weighs more. I also notice a loss of flexibility from lifting that I counter with yoga. If your a cyclist that doesnt want to gain weight (which is probably everyone of us outside of track racers) I would stay away from all the weight training supplements.|| |