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Weight training for pushing big gears(5 posts)

Weight training for pushing big gearsCima Coppi
Jun 10, 2001 8:37 PM
Hello everyone,

I would like some advice on weight training for pushing big gears. I like to spin, and am a good climber because of it, but I need to increase my ability to push big gears for the flats, TT's and for interval training. What do you recommend? Leg extensions for increasing quad strength seem the most beneficial. Any thoughts or experiences would be appreciated. Thanks
re: Weight training for pushing big gearsJon Billheimer
Jun 10, 2001 9:10 PM
Hey CC,

See both Friel and Burke for good advice on the subject. Squats are by far your best exercise--both two legged and one legged. Low weights, high reps to build muscular endurance; heavy weights, lower reps to build strength; moderate weights, moderate reps at speed to finish off power. But this work needs to be periodized to produce the best results. If you're doing a lot of volume and/or racing right now, this is probably not a good time to start weight training.

On proper periodization for cycling see Bompa, Periodization Training for Sports and Friel, Cyclists Training Bible. Hope this helps.
Many thanks!!!Cima Coppi
Jun 11, 2001 7:28 AM
I agree andMaillot Rouge
Jun 11, 2001 11:53 AM
you may want to try muscle tension intervals to train cycling specific muscles. Find a nice long moderate grade throw it in your 53X12 and power away. You need to be real careful that you have some good mileage on otherwise you risk injuring your knees. Try to go for 10 minutes at a very low cadence, 55 rpms. Muscle the pedals all the way around the pedal stroke. Recover for a few minutes and then spin a low gear at a high cadence for about 10 minutes. This also works going into a headwind then turning around and spinning home.

Good luck.
re: Weight training for pushing big gearsbear
Jun 17, 2001 9:24 PM