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weight training during season(7 posts)

weight training during seasonmaurizio
Feb 25, 2002 1:00 PM
What would be an optimum schedule to incorporate weight training during the season?
I am currently doing legs on mondays as this gives me the rest of the week to sort of recover for the harder weekend rides/events.
I currently ride tues/thurs, sat/sun.
My weight training has migrated from heavy sets (8-10) to a much higher rep workout (20-25 reps).
Anyone have similar experiences?
Conventional wisdomKerry Irons
Feb 25, 2002 6:09 PM
is to stop or greatly reduce weight training during the season. You've built your power in the gym, now put it to work on the bike with seated climbing drills, power rides into headwinds, etc. The physiologic load your body can take is cumulative, so effort put forth in the gym means you have less resource available for on the bike. Work on specificity during the season, and weights off season.
Agreeallervite
Feb 26, 2002 1:03 PM
I stop with the legs completely, but continue a light upper body, lower back, abdominals workout during the season.
in season training has it's placepeloton
Feb 27, 2002 2:55 AM
In season training can be beneficial to a cyclist. The strenght training can help to promote muscle balance and flexibility. This makes you more supple on the bike, and less prone to injuries. A stength training session also helps your body to produce greater amounts of endogenous testosterone and HGH which can help you to recover and maintain lean body mass. This can help as the season wears on, and your body runs it's supplies of freely available serum testosterone down.

Obviously you aren't going to use the same schedule as off season, but you can still get a lot of work done. How this would be incoorporated would depend on your riding time, physiology, and goals... I wouldn't cut the strength training out completely though or you may be missing out.
re: weight training during seasonbrider
Feb 27, 2002 7:22 AM
You use the term weight training, and a responder uses the term strength training, so I'm going to give you two answers. First, I believe that weight training should be done year round -- in season for balance and insurance against injury. This isn't going to be hard or heavy. Things like L-flyes for shoulder health, abdominal work, light upper body work. Can be done on virtually any day, and not more than 3 times a week. If we're talking strength training, I believe you can still do this in season, but I'd keep it to one day a week, full body workout, brief and fairly intense. Squats, pullups, dips, ab work. Or deadlifts, bench press, rows. Something to that effect.
re: weight training during seasonpeloton
Feb 27, 2002 11:54 PM
All weight training is strength training. You may have different goals, like using Olympic or power lifts for increasing 1RM with more sets/less reps of higher weight, or be working more on increasing the body's capacity to exert a certain amount of force for reps before failure, or even balance and injury prevention. Different goals, all strength training. Weight training is a term to me like 'tone'. You don't tone the muscle, you lose the subcutaneous fatty tissue. You don't train for weight, you train for some level of functional strength. All semantics though, but some of the terms don't describe much.

My advice for weight training both in and off season would be to get a qualified trainer to design a program for your needs, and to make sure you are executing the movements properly. It's good to get ideas here, but nothing beats someone who can see your form and goals and can help to implement the best possible plan. Look for a trainer with NSCA CSCS cert, and you will probably be okay. Big plus if they cycle too.
man...peloton
Feb 27, 2002 11:59 PM
You even got me to use 'weight training'. I really need to read what I type before I hit post. :)