Best kind of Weight lifting for Cycling?
#1
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Best kind of Weight lifting for Cycling?
Throughout the last several months, I've been pumping some iron. Typically in the 8-15 rep range to failure. Now I noticed lately, I do look more muscular and a bit leaner. It's a pretty good look that's hard to achieve through just bike riding. But I have noticed that longer rides have been tougher lately. However, I can't figure out if it's just because doing so much weight training makes it harder to have time or energy to ride as much or if it is the increase in muscles that is slowing me down a bit.
On one hand, I want to keep the look. But I want to keep progressing in my endurance as well. Do you recommend higher reps? The more I work out and the harder I work out, the less energy and time I have to devote to long-distance biking. So I want to balance it out and it seems a bit tricky. I don't want to have an offseason type routine, then an in-season routine. I'm just all around, all season. But I don't want to do too much biking but have no muscles. But I don't want to have such bulky muscles that I can't bike.
On one hand, I want to keep the look. But I want to keep progressing in my endurance as well. Do you recommend higher reps? The more I work out and the harder I work out, the less energy and time I have to devote to long-distance biking. So I want to balance it out and it seems a bit tricky. I don't want to have an offseason type routine, then an in-season routine. I'm just all around, all season. But I don't want to do too much biking but have no muscles. But I don't want to have such bulky muscles that I can't bike.
#2
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What's your lifting routine? How many days/week?
If you want to prioritize lifting, schedule one day of non lifting to do a long ride. You'll gain more endurance from increasing a single ride by 5 miles than increasing 5 rides by one mile.
If you want to prioritize lifting, schedule one day of non lifting to do a long ride. You'll gain more endurance from increasing a single ride by 5 miles than increasing 5 rides by one mile.
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I workout for 30 minutes five times a week at home without a weight set. I have a cheap dumbell set that I do different stuff with, many body resistant exercises, especially pushups and I have a duffel bag filled with weight that I use. If I don't do upper body workouts my arms turn into toothpicks with as much riding as I do. I could actually go to a good gym for free because I'm retired from the military and live close to Ft. Bragg but I don't need it.
I recommend that you take creatine, it helps with cycling as well. I use the inexpensive Six Star 100% creatine from Walmart. 1tbs every morning with a glass of water.
In 2015 after I retired and did nothing but cycling and was riding 500-800 miles a month I had shriveled down to 145lbs. Then I started doing what I posted above and took mass gainer for an extra 1500cal/day. In six months I was at 175 and everyone thought was on steroids. My average speed on the bike actually increased due to (my belief) the creatine. Then I backed down and stopped taking the mass gainer. Without it now I still maintain about 165lbs which is perfect for me at 5'10" and I'm not embarrassed to wear short sleeve shirts haha.
I recommend that you take creatine, it helps with cycling as well. I use the inexpensive Six Star 100% creatine from Walmart. 1tbs every morning with a glass of water.
In 2015 after I retired and did nothing but cycling and was riding 500-800 miles a month I had shriveled down to 145lbs. Then I started doing what I posted above and took mass gainer for an extra 1500cal/day. In six months I was at 175 and everyone thought was on steroids. My average speed on the bike actually increased due to (my belief) the creatine. Then I backed down and stopped taking the mass gainer. Without it now I still maintain about 165lbs which is perfect for me at 5'10" and I'm not embarrassed to wear short sleeve shirts haha.
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After over a year out of the gym because of COVID I've returned. Bear in mind I'm a 75 yr old man. I try to ride 4 days a week with rides being around 20 mi. and about 1200-1500 ft of elevation for each ride. I also go to the gym 4-5 days a week. I try to stay away from big weights. An example of my routine would be bicep curls with 20 lbs (3X10) each arm. Then I do a lot machines for chest, shoulders, core, etc. I also do 3X10 reps of bridges and leg raises. My main issue on the bike is climbing. I'm about 10 lbs over where I want to be and, of course, down on power from when I was in my 30's. Although I can still do pretty well on the flats. My best time on a 1 mile flat segment was last year at 25 mph. But, no matter what I do it's all about health/fitness these days.
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On days I don't ride I hit the gym. That is a good easy to keep schedule for me. I usually take 1-2 days a week off because of my current schedule. Sometimes on the weekend I will go for a 20-30 mile ride and hit the gym. I don't think there is a good type of weight lifting to make you better at cycling. If you want a muscly look hit the weights. If you want to be faster on the bike ride the bike.
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Wait until Carbonfiberboy sees this .......
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But I don't want to have such bulky muscles that I can't bike.
Your question lacks sufficient supporting contextual information. In general people recreate and exercise as a response to a complicated matrix of psycho-social perceptions that confer amusement and satisfaction.
It is true that in some cases behaviors pertaining to these various physical activities can become neurotic, narcissistic and even self destructive.
I'm sure you'll find a balance or exercises that work. Just remember the old saw: Moderation in all things.
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Throughout the last several months, I've been pumping some iron. Typically in the 8-15 rep range to failure. Now I noticed lately, I do look more muscular and a bit leaner. It's a pretty good look that's hard to achieve through just bike riding. But I have noticed that longer rides have been tougher lately. However, I can't figure out if it's just because doing so much weight training makes it harder to have time or energy to ride as much or if it is the increase in muscles that is slowing me down a bit.
On one hand, I want to keep the look. But I want to keep progressing in my endurance as well. Do you recommend higher reps? The more I work out and the harder I work out, the less energy and time I have to devote to long-distance biking. So I want to balance it out and it seems a bit tricky. I don't want to have an offseason type routine, then an in-season routine. I'm just all around, all season. But I don't want to do too much biking but have no muscles. But I don't want to have such bulky muscles that I can't bike.
On one hand, I want to keep the look. But I want to keep progressing in my endurance as well. Do you recommend higher reps? The more I work out and the harder I work out, the less energy and time I have to devote to long-distance biking. So I want to balance it out and it seems a bit tricky. I don't want to have an offseason type routine, then an in-season routine. I'm just all around, all season. But I don't want to do too much biking but have no muscles. But I don't want to have such bulky muscles that I can't bike.
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This lifting probably isn't the best idea. There is stuff in a weight room that's much more likely to injure you than a water bottle.
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You're not going to build endurance without repeated, prolonged cardio-vascular workouts. My limited experience is that you get very little of that lifting weights.
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I haven't found strength training for my legs adds much value to my bike riding. So the weight lifting I do is all upper body stuff for my arms, chest, and back.
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Lifting weights won't make you big. Eating huge amount of calories + lifting weights + limiting cardio workouts s what will make you big...My advice is to continue doing what you started. Keep lifting weights and continue to ride your bike. Don't worry about loosing bike performance and don't worry about getting too big.
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I have and older bike so I lift about 21 lbs.
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If long-distance biking is your main priority, then you need to do more biking and less lifting. Most strength training routines I see aimed at biking are pretty lightweight - usually 2x 20-30 min sessions of mostly body weight exercises like squats, lunges, planks etc and maybe a few kettlebell lifts and curls. The rest of the week is spent training on the bike. For example I do maybe on average 10 hours per week on the bike and less than an hour on strength training. I even cut out strength training altogether on heavy biking weeks, but do a bit more strength work during the winter when I'm not out riding so much. Guys who do a lot of serious pumping iron are not usually very good at endurance cycling. Especially if they are really bulked up with muscle. The two things are incompatible. But a sensible amount of complimentary strength work should make you a stronger cyclist.
You just need to give your body time to adapt and get used to the new work load
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I have no problem keeping a super physical job (climbing arborist), weight training doing big lifts (bench press, squats, deadlifts, weighted dips, overhead press, etc) and still completing 200-600k rides
You just need to give your body time to adapt and get used to the new work load
You just need to give your body time to adapt and get used to the new work load
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But I'm happy that I can do a 40-50 hour work week climbing big trees, do full splits, deadlift 190kg and also complete sub 36 hour 600k's with a 29kph moving average. OH and 10 wide grip pulls in a row, why not.
I strive to have my body as balanced and functional in every way possible
Disclaimer : 27 years old.
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Am I elite world class level? No.
But I'm happy that I can do a 40-50 hour work week climbing big trees, do full splits, deadlift 190kg and also complete sub 36 hour 600k's with a 29kph moving average. OH and 10 wide grip pulls in a row, why not.
I strive to have my body as balanced and functional in every way possible
Disclaimer : 27 years old.
But I'm happy that I can do a 40-50 hour work week climbing big trees, do full splits, deadlift 190kg and also complete sub 36 hour 600k's with a 29kph moving average. OH and 10 wide grip pulls in a row, why not.
I strive to have my body as balanced and functional in every way possible
Disclaimer : 27 years old.
Last edited by PeteHski; 07-29-21 at 06:45 AM.
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Sounds amazing. But don't you think you would do even better at the cycling if you weren't working a 40-50 hour week at the same time? As you imply yourself, you are an all-rounder. A Jack of all-trades. Which is absolutely fine, but not really what the OP was asking about. Ask yourself how the pro cyclists spend their time. I can bet they don't climb big trees for 40-50 hours a week!
I wouldn't be as happy if I didn't get to climb trees all the time 😊
He made no hints about becoming a pro or performing at elite levels
I can keep up with 35-37k average group rides. That's enough for me as a recreational cyclist who rides bikes because he enjoys riding bikes 😁
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Am I elite world class level? No.
But I'm happy that I can do a 40-50 hour work week climbing big trees, do full splits, deadlift 190kg and also complete sub 36 hour 600k's with a 29kph moving average. OH and 10 wide grip pulls in a row, why not.
I strive to have my body as balanced and functional in every way possible
Disclaimer : 27 years old.
But I'm happy that I can do a 40-50 hour work week climbing big trees, do full splits, deadlift 190kg and also complete sub 36 hour 600k's with a 29kph moving average. OH and 10 wide grip pulls in a row, why not.
I strive to have my body as balanced and functional in every way possible
Disclaimer : 27 years old.
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If you don't bulk up easily, you simply will not. I focus on lower back, upper back, abs, and to a lesser degree, arms and legs...lighter weight and high reps with 1-2 heavy days a month. I find that the abs/back/triceps work is most beneficial. I'm finding myself less fatigued when my abs and lower back can handle more weight/strain over hours of riding. Plus, I am less likely to get an injury.
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Sounds amazing. But don't you think you would do even better at the cycling if you weren't working a 40-50 hour week at the same time? As you imply yourself, you are an all-rounder. A Jack of all-trades. Which is absolutely fine, but not really what the OP was asking about. Ask yourself how the pro cyclists spend their time. I can bet they don't climb big trees for 40-50 hours a week!
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OP was asking about a balanced "all-season/year round" training regime including cycling and weight lifting. I'm simply pointing out it's possible
I wouldn't be as happy if I didn't get to climb trees all the time 😊
He made no hints about becoming a pro or performing at elite levels
I can keep up with 35-37k average group rides. That's enough for me as a recreational cyclist who rides bikes because he enjoys riding bikes 😁
I wouldn't be as happy if I didn't get to climb trees all the time 😊
He made no hints about becoming a pro or performing at elite levels
I can keep up with 35-37k average group rides. That's enough for me as a recreational cyclist who rides bikes because he enjoys riding bikes 😁
I would bet that if the OP dials back his weight sessions a notch or two then his endurance rides will be less tiring - especially if they are the next day.
My point about pros was that they don’t smash themselves on the weights before long endurance rides. The volumes are all relative, but the principles of accumulated training stress and fatigue apply to all. Even you!
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