when to hit the weight room?

[Googlie Wooglie]

I've been wanting to start some weight training for a while now, and I've been gathering info about what sorts of muscle groups to work on. I took weight training all through university as my physical education course so I've got a good handle on technique and so forth. My question is, when do I train in the weight room to complement my cycling schedule? People always talk about the "off season" but I don't know when that is. I'm in California and there really is no time when its unpleasant to ride ... so when do I work in the weights when I'm on the bike too?

If it matters, I currently ride for 1 - 1.5 hours just about every morning before work (mostly hilly, 3-6 percent stuff, since that's what's around my home) and then try for between 30-60 miles, usually on Saturday.

Any suggestions?

[Melodylynn]

I live in California too and I have been riding three days a week and lifting three days a week. Every other day I lift/resistence train. I plan to up my riding time soon. I have found that I am definately more tired after a ride then after my workout.

Melodylynn

[Tess851]

On and off seasons usually refer to your race season and the non-racing months of the year. When you're doing a hard race season, you're pretty stuffed from that and not able to always fit in full weights training as well as racing, work etc, hence the focus of weights in the off season.

If you're not doing a full race program or anything, it's fine to do weights throughout the year, and just make sure you balance it with what you're doing on the bike.

eg 3 ride days per week, with 2 or 3 weights sessions per week. If you're doing a full weights program, (ie you're pretty shattered at the end of it), then it's best to do those on your 'rest' days from the bike so that your body has time to recover between efforts.

One of the easiest ways to get it all straight is to book a session with a personal trainer, as within the half hour or so allocated, they should be able to give do you up a program to suit your goals / other sports and tailor it to use the equipment you've got.

[LBTC]

another concept for "off season" that might work for you is: whenever you plateau. we all hit that plateau where we stop seeing improvements, or we stop being motivated enough to get in the 3-5 rides we promised we would each week. That's a great time to integrate something new and different! :) I've heard it said we should switch up what we do every 3-6 weeks.

no off-season. I just can't imagine. :rolleyes:

Namaste,
~T~

[RoadRaven]

Hey there Googlie...

I have been into weight training (for tone rather than muscle) for a few years now... but inevitably weights build muscle...

My quandry is, although I really enjoy weights, I am not very fast on the hills, and when I consider that every extra kilo of weight is going to cost me approx 3 seconds per kilometre on a medium gradient climb, and what I need to lose is 20kgs to be competitive at the level to which I aspire... then I am choosing to all but eliminate weight training from my programme... I can't maintain extra muscle I don't need - my height already puts me at a disadvantage for how much weight I can successfully lose without losing cycling strength...

I guess what I am trying to say in a very long-winded way, is to consider why you want to weight train... what is your goal, and at all times, if you want to race on a bicycle... remember muscle weighs more than fat and every ounce of muscle should (if you are aspiring to top club - or even national levels) count...

[Kimred]

If you cycle all year you should pick a couple A races that you want to do really well at. Then you should plan your weight training about 5-7 months before that time. I feel weight training is a huge advantage, especially on hills or for short sprints. It gives you that extra umph. Also adding some speed work to your workouts will be a great advantage. Holding about 120rpm's for about 1 min on 2 min off. Doing this a couple time per workout at least 2x wk. It's helped with my TT. These are the numbers that I do. So you will probally need to customize it to your ability. If you get Carmichal's training book he has some great weight exercises and tips.
DO add it in our workouts it will really benefit you. And if your just a rec rider add it in any time of the year. I would weight train all year. Until finally when I got a coach he had to practically force me to stop during the race season. I just really like how strong it makes me feel. Also doing pilates has helped me with my core muscle strength. Helps you hold positions like TT better.

Hope this helps,
Kim

Kim

[Googlie Wooglie]

Very interesting. Well, Raven, I definitly don't race -- doesn't interest me much although when I watch the local races I feel fairly confident that I could hang with 'em! I am a dedicated recreationalist, however, and I complete several centuries / 150s each year. I cycle because it's fun to me, something my BF and I can do together, and a GREAT way to meet people.

I try do the pilates deal twice a week or so ... I need to take that time to focus on my flexibility or I'd be a tight little knot.

I guess the reason I want to add weights is because a) I enjoy it, b) to add some general upper body toning to balance out my rather muscular legs, c) to vary my routine a bit, and d) keep the old skeleton strong (I never thought I'd make it to 30, but with that birthday staring me in the face I realize I've got to start being very good to my body--I guess I'm going to need it after all). I don't suppose if my uphill times suffered it would bother me greatly ...

Kimred, planning a weight program around my two or three favorite rides might be a good place to start ... build a preliminary calendar of sorts. I like that idea very much.

I also got to thinking, the two times when it's more unpleasant to ride could be considered "off season" and therefor a good time to spend more time weight training: -- that's now, when it's so bloody hot I can hardly see straight, and Dec/Jan when the temp drops to around 30 and I have to pull on my woolie-bear clothes to ride.

LBTC, the plateau idea intrigues me as well ... perhaps a schedule of 6-8 weeks hard riding (I'll think of it as race season! maybe peaking at a century ride would be ideal!) then a month or so scaled back with weights. And I have been thinking I'm not working hard enough because my rides are going faster and becoming easier. Plateau, I guess?

Just thinking out loud now ... thanks for the feedback. Very helpful.