Weights anybody?

Miss Liz talked about weight training a few times and I'd like to echo what she said about cross training. It's really important to keep muscle mass, therefore bone mass, at an optimal level. I weight train 3-4X/week, a "push/pull" split. I really love it because it isn't boring, you can get through it fairly quickly and it really works. Plus, when serious cycling starts in the Spring, you'll be amazed how much stronger your legs are uphill.

Also, I'd much rather have defined arms than the bird arms I see on the aerobic bunnies in the gym. (oooh...was that out loud?):p

Kim

How much time do you spend in the gym?

I used to be a competitive body builder (years ago) and spent 3+ hours a day in the gym, 6 days a week. Yeah the results were awesome... but I had a moment one day in front of the mirror whne I realized since I was not actually competing, just training "as if" if were *what *was * the*point.

This was a long time ago, and since then I've gone in and out of it as as augmentation to being ready for my other sports. My body responds really well to weight training but right now I am at a place where I just can not stand to be inside, in the gym. When I do use weights, it's more from a wellness and cross training POV. I've got some back/neck/shoulder issues that really benefit from light weights.

I've always conditioned for ski season with weights and a lot of gym training. Funny thing is, last year I didn't pre-train, I just kept on riding my mountain bike and I was equally if not better conditioned than if I had prepared in the gym.

Irulan

i weight train a ton. especially for cycling. posture is important. i was told by a cycling coach that i had great posture which is something you don't see with cyclists.
i know how hard it can be to be inside lifting when there is so much else to do outside. i lift with headphones in my ears so i don't get distracted. i love being able to occupy my brain with music instead of always looking at the clock on the wall.

lately, the trend seems to be that i am seeing more women in the weight room. i love this. it gives a good balance, and the men don't have the right to HOG the equipment. yes, that's right guys, you must SHARE. since most of the women have better technique and form than most of the men do. why? because they ask how to use the equipment. women are just plain fabulous. I JUST LOVE US!!!!!!!!

not only do they "generally" (that means I'm acknowledging a generalization here, but based on experience and observation) HOG the equipment, but guys need to start being more considerate and wiping down after using said equipment...too many times guys seem to get so wrapped up in their own world, that they grab their towel and go on to the next in the circuit, leaving a sweaty surface for the next user - yeccchhh!

I agree with the generalizations and will add my own:

Sometimes, the gym sounds like a maternity ward with the grunting and yelling. Come on, if we want to see how much weight you're lifting, we'll watch you!!!

I spend about 30-45 minutes / 5 days/week lifting. Then I'll do about 30 minutes of cardio (step mills are great!) with a good book. Right now, the weather is awful outside, so this is how I get my endorphin fix.

Regarding boredom, if I can get into a very concentrated, meditative state and really pay attention to form - muscles worked, both eccentric and concentric moves - it's almost as good as a yoga class. There is a great website for women who lift:
http://www.stumptuous.com/weights.html. I like the phrase she has: "You're going to hell unless you worship the Goddess of form!".

I do a split routine, right now it is push/pull. I'll be changing again soon. I always build my session around a major lift (squats, bench press or pull ups) and do assistive type lifts (squat day would be calf raises, leg extensions and hamstring curls, for example) around it.

I'll probably be going to a three day split: legs, chest/back, arms/shoulders.

I'm 48 years young, so I'm not into body building, per se. I want to keep strong on the bike (tricep exercises are helpful for keeping a good aerodynamic tuck on the road bike, for example).

Kim

I am an "eeny-weeny" beginner to both weight training and mountain biking. (It didn't take long to get hooked on both...) The gym I belong to has a class called "Free Weights 101 for Women" and it's excellent, especially if you're new to it.

Have any of you determined which types of weight training exercises are the most beneficial to your riding? I know posture is an issue for me...can you suggest anything specific to help? Also, I tend to feel as if I've been doing one really long push-up during and after riding. Is that an "arm-strength" issue? Any suggestions?

Posture is a big thing with cycling. Ab and lower back exercises (e.g., crunches, low back extensions, side bends) are all good. For your upper body, you already realized that cycling can make it seems like you've been doing a push up for an hour. So, chest exercises like bench press, push ups, etc. are good. Those also work the front deltoid, which tends to get worked in cycling. Triceps exercises like triceps pushdowns are good.

Very important to not neglect the back, biceps and legs. You don't want a muscular imbalance. Rows and lat pulldowns are good for the back. Any kind of pushing exercise is good for the legs.

Probably the best all around exercise is squats. It works your entire leg plus engages your back and abs to help stablize the weight.

Kim

speaking of imbalances, watch out for chest exercises. if you look at the typical person these days (who in fact spends hours in front of a computer), you will notice a hunched over posture. what this means is that the chest muscles are in fact TIGHT and need to be stretched while upper back muscles are stretched and need to be strengthened.

also if you are seated all day, hip flexors and hamstrings are also muscles that are tight and need stretching.

the squat is an amazing exercise, i would suggest beginners start with squats with the ball (against the wall).

the fact is everyone is different, and i highly recommend going to a personal trainer a) to learn the proper exercises and form, b) to come up with a program that is more specific to your goals as well as your body type.

good luck!

Hannah

A personal trainer is a really nice beginning to any weight program. Just make sure you get one who knows what s/he is doing. I go to Bally's & I'm amazed at how many personal trainers are staring out the window while their client is muffing an exercise.

One way I keep my chest from getting tight is I use a full range of motion for all exercises. You have to be careful because when you bring your arms back (think pinching a pencil between your shoulder blades) your shoulder joint can be compromised depending on your anatomy. A personal trainer can show you how to do a bench press where you can bring the bar all the way to your chest and then push up using primarily chest muscles and not shoulder (anterior delt) muscles. (Hint: you don't lock your elbows at full extension and you concentrate on squeezing your pectoral muscles as you push the bar up while keeping your shoulders folded underneath you).

Back exercises also help keep the chest expanded. In rowing or lat pulldown exercises, imagine that you're squeezing a pencil between your shoulder blades. You will automatically expand your chest.

Squats should be done without weights to begin with. Be sure that you focus on keeping your weight on your heels, pushing up with your heels so that you don't overstress your knees. Also, keep your back as straight as possible. You will lean slightly forward (but not too much if your weight is on your heels) and your back should NOT be rounded at all. It's important to get the form right (hence, no weights) before you progress to actual lifting.

Sorry if this is too long. I really believe in weight training for women.

Kim

Here's another question:

I went to the "Free Weights 101" class the other day (it was lower body, we did mainly squats and I didn't use weights at all...) and then went on a mountain bike ride yesterday. Today I'm so sore I can hardly move. No cramps, just sore muscles. (It's actually nice to feel the muscles in my butt for once, maybe I'm not doomed to have a square butt after all...)

Do you have any specific stretches that might help with the soreness?

I'm trying to pound down the water right now and I think I'll go sit in the tub for a while too. Hopefully I'll be able to get OUT of the tub... ;)

This is my all time favorite butt-muscle stretch:

Sit in a chair & put your right ankle on top of your left knee. Now bend forward. Ahhh!!! Switch sides & repeat.

Kim

yes, being sore is one way to know that what you have done has worked. your muscles are sore because there are now micro tears within, and it is working to "re sew" your muscle back together and stronger. there is probably a good deal of lactic acid buildup as well from your trip on the mountain bike.

doing an easy spin(i mean eeeasssy) will help work out some of the lactic acid residue left within the muscles.

also, light stretching like the quad stretch( stand, grab ankle with hand and slowly rotate pelvis forward). and the simple hamstring stretch( feet shoulder width apart, bend forward, push buttocks toward the sky, protect your back and don't bounce).

if you are into yoga, doing a very light routine will also help with the soreness.

congratulations on such a great workout. keep us posted.

do you ever notice that in the weight room it is the women who have better form and technique than the men? i see it every day.

I MUST SECOND DOGMAMA. THAT BUTT STRETCH ROCKS!!!!!!!! OHHHHHHH FEELS SO GOOD.

Morning all!

When I decided to weight train to prepare for biking again for the first time in many years I did hire a trainer. I didn't know much about weights and having hurt myself before using lite weights, didn't care to do it again.

My trainer developed a routine of sets in that push/pull order working all the large muscle groups (och!) and it did hurt and was hard, but one warm day in January, after about 6 weeks training, I jumped on my mtn bike and pedaled over to the sports fields and walking path I rode on to get used to my new bike last fall. I remember last fall I really had to exert energy to get those wide tires to move. After 6 weeks of squats, abs, back raises, chest press, hamstring curls and the dreaded/despised lunges, I ZOOOOOOMED!

I have never been so happy in the 20 best years of my life combined as I was for that 7.2 miles and the rest of that afternoon!

Now I run to the gym and endure the pain/and/orboredom by remembering that joy.

'calla
IronHorse warrior

I hate lunges too. Did you do walking (moving) lunges or stationary lunges? I know they're good for cycling muscles.

I like the push/pull routine. One routine I do is one day of push exercises (bench press, squats, leg extensions, overhead press) and one day of pull exercises (rows, lat pull downs, hamstring curls & abs). The nice thing about that routine is you can move quickly between exercises because you're working different muscle groups & be out of the gym faster.

Kim