There's a plyometric exercise that was recommended in a bike mag for cyclists knees.
Stand next to a water bottle and jump over it sideways with feet together. After you get good at it, get a taller bottle.
I do it and like it.
2011-03-11 17:31:59
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gym workouts for cyclists?
does anyone have any recommendations for reading, or just advice, on formulating a weight training plan for general health and for cycling?
i've just joined a gym, and after a decade of virtually no weight training, i'm getting back into it. unfortunately, all my previous weight training was geared toward increasing mass and power (for football), which doesn't really work for what i'm going for now (and it's made it difficult to enjoy hills as much as i want to).
i'm looking for improving general health, toning up (or down, as the case may be), but with an eye toward improving, say, sustained power generation in the saddle.
2011-03-11 17:23:25
That sounds like something you would do at a cyclist wedding.
2011-03-11 17:36:09
Just found this in the Pittsburgh Major Taylor Cycling Club newsletter:
Training season is here. The Yoga Hive in Garfield will be having a class for runners and cyclists every Tuesday from 730-830 p.m.
Emphasis will be on stretching the hips and legs; opening the back, chest, shoulders and neck; and strengthening the core. www.yogahivepgh.com.
A session or two there might give you some good starting points.
2011-03-11 18:38:20
2011-03-11 21:10:38
I know the sadists^H^H^H^Hcoaches at Gym Jones train cycling-types, and last I read, Marc Twight, the twisted mind behind the project, was jumping into competitive cycling.
They used to have videos on the site of some their training exercises, but no more. You may be able to find them sprinkled across the interwebs, though.
2011-03-11 21:23:56
I would suggest working on things that you *don't* get from cycling. Leg abductor/adductor exercises, abs, lats. And the little muscles that just kill you after a long day in the saddle -- neck, traps. Fingertip pushups. The other stuff you can work out on the bike.
2011-03-11 21:58:53
General rule of thumb for me is 3 sets of 15 with a starting weight, than when I can do 3 sets of 20 without straining, bump up the weight but back to reps of 15.
I started lifting again after a few years absence recently to improve general strength and deal with some knee arthritis issues. I do feel it has improved my leg strenght for cycling.
2011-03-11 22:40:51
To improve "sustained power generation," ride your bike. That might sound trite, but I'm serious. Weight training will not make you faster at anything in excess of about 20 seconds.
As for general health, that's more up in the air. I think yoga is pretty cool; it's a nice complement to cycling.
2011-03-11 22:54:04
I'd concur with the previous two posts that mention working on things that aren't worked on while cycling. I'm a really big fan of yoga as well but cycling is horrible for your back/core and flexibility.
2011-03-12 00:58:29
Walking counteracts what biking does to your back.
2011-03-12 05:47:24
You don't need cycling specific lifting. But balancing out the muscles that are underused while cycling is a good thing (hip adductors/abductors, and glutes) as previously mentioned. And also stretching after rides and runs is so important. Beyond that:
http://www.mensjournal.com/everything-you-know-about-fitness-is-a-lie/print/
2011-03-12 15:51:45