Do you work out at a gym?

[Brandy]

I'll confess, I was a total gym rat up until two months ago. Barring unforseen circumstances I was there everyday. I took Spinning classes 3-5 days/week and normally lifted weights 5 days/week.

Since I've been cycling I've cut back on going, but lifting weights and Spinning is still important to me and I enjoy both of them, so I've been trying to make it in on the days that I can't ride outside.

Anyone else work out regularly at the gym? If you lift weights, do you do lower body? I've been either skipping it entirely or holding way back since I don't want to end up too sore to ride. I'm trying to find a good balance.

[pkq]

I'll lift lighter weights with lower body during riding season on days I don't ride. On rare occasions I will lift light weights on riding days. Winter, I move back to heavier weights with lower body.

[TsPoet]

Good question, I've been wondering myself. I have lifted weights since I was 12 and my mom traided weightlifting instruction from the Olympic assistant coach for me for art lessons for his son. Biking is the first thing in 28 years that I've managed to get more addicted to.
I do a 3 or 4 day split for the weights and ride about 5 days/week. I used to plan my leg routines and do them right after Tuesday night time trials, then just not ride again until Friday. Lately, I've been doing my leg routines mostly without weight (lunges, squats...) and that way it doesn't effect my cycling.
I was thinking about taking January off the bike and hammering the leg routines that month. They (who are they anyway?) say you should take some time off the bike every year.
But, I know John Schlitter (a recumbent racer) added more to his leg routines and says it greatly improved his speed and distance riding.

[Brandy]

Lately, I've been doing my leg routines mostly without weight (lunges, squats...) and that way it doesn't effect my cycling.
.

That's what I was thinking I might have to do. I usually hit lower body pretty hard with the weighted squats, lunges and deadlifts and it's not uncommon for me to be sore a good three days later. I need to find a year round plan that works since we don't really have an off season here in so Cal!

[caligurl]

i do weights..... aerobics.... kickbox...... but not at a gym.... i'd never go if i actually had to get dressed... get in my car... drive to the gym.... etc!

we have all the equipment and i need (and some i don't need) to workout in my garage! i get up every workday morning at 4:00 a.m. so that i can workout before i go to work....

i do both upper and lower body... all year round (we don't have a "season" here in califorinia.. and well... i don't have a "season" as i'm a recreational rider.... not a racer!)

i do put thought into what i'm doing the week prior to a "big" ride... no legs past wednesday (whether it's weights or a tough kickbox/leg drill workout)... for that matter... no upper body past wednesday either! and i actually try to do easier stuff wednesday to friday!

[tulip]

I ride my bike to work so I won't have to go to a gym. I don't like gyms, and I don't like spending extra time in my day on a treadmill. Aside from my two 14-mile rides per day (to and from work) and longer weekend road rides, I do pilates at home and take a pilates class once per week.

I'm not a racer, though. What I do is enough to keep me in shape.

[Artisan]

I work out at a gym regularly for both my upper and lower body. My main reason for doing lower body it is we don't have a lot of hills in Houston. Also, since biking is a none impact sport the weight lifting helps my bones.

[limewave]

In the off season (i.e. November thru April), I work out 5-6 days a week at the gym. I do an hour spin class 3 x a week, lift weights--upper and lower equally, and 30 minutes on the elliptical 2 x a week.

During the spring and summer, I never ever go to the gym. I run, do group and solo rides, rollerblade, hike, walk, kayak, etc. I mostly do core and upper body strength training 3 x a week. I also incorporate some leg lifts, but nothing too demanding on my lower body as I do so much running, cycling, and rollerblading.

This is the first summer I've incorporated rollerblading, and I am impressed in how much it compliments the running and cycling. My legs are more tone and slim than they have ever been. It's great. My calfs to don't look so much like cyclers calfs as they usually do in the summer.

[Trek420]

gym: 24 hr fitness a block from work. I could walk the lake to dust the cobwebs out of my head. Every time I think "I'll cancel that membership and walk the lake..." it pours or hails locusts or.... have you ever tried to cancel a membership? Must be those same guys who arrange for the locusts. Mainly I do spin class or eliptical thingies, some light weights. Sometimes Spin after work when I can't get to.....

Dojo: I train at San Leandro Aikido 1-2 a week. Should be there more often at my rank but I love to.....

Bike to work: do that on average 1-2 a week.

[Tuckervill]

I don't go to a gym. In past years I have had memberships in which I did aerobics classes, but never could get into weight lifting or treadmill (ack! boring!).

However, my 21 yo son finally moved out of my studio which was renovated just in time for him to lose his job and be unable to pay his rent...and now that the studio is empty AND renovated, I can move the weight machine that's been waiting in the dusty workshop into the studio. Since I'm in college, I had planned to read my textbooks while walking on the treadmill, and do some upper body on the weight machine to supplement my riding. (All that put off for the 6 months that dear son/girlfriend/cats were living here.)

But how do I get started lifting weights? The weight machine has a leg part and a pull down part and a heavy bag (which I won't use because of enough problems with my hands already), and maybe some other kind of upper body device.

My goal for lifting is just to be stronger, more flexible, avoid pain, prevent osteoporosis (I'm peri-menopausal). I'm excited about it now that I finally get to start the program. Are there websites that give free advice for this kind of thing? A training routine that's just for good health, and not for powerlifting/body building?

Thanks,
Karen

[Dogmama]

I like to work the parts of the legs that don't get a lot of work in cycling, e.g., hamstrings. I generally do a 3 day/week full body routine during cycling season. Legs get the most attention on Mondays & Wednesdays.

Here are some websites that can give you some sensible routines:

http://www.billpearl.com/ Click on "programs"

http://forums.jpfitness.com/ They have a section for cycling & lifting questions.

http://www.stumptuous.com/cms/displaysection.php?sid=3 Towards the bottom is Krista's workout routines. The entire website is good, though.

[Tuckervill]

Hey! I know that Jean-Paul guy from the Arkansas Bicycle Coalition website!

Well, I don't "know" him, but I've seen his picture there.

Thanks for the links. Going to go dig around.

Karen

[love2bike]

I started lifting weights 2 years ago when I was 45- I started with exercise bands and moved up to the 3,5 and 6 pound free weights. Now I use 8, 10, and 15 pound weights with more repetitions- 3 times a week - With 2 leg, 2 core and 2 arm exercise. I mix them up, so my workout won't get stale. I would say don't start on a weight machine unless you have direction from a personal trainer, otherwise you could risk injury.

I have found that I can only lose weight with a consistent weight training program - cardio alone didn't do it for me. In fact, I think every woman over the age of 40 should do some type of strength and resistance program. Now, I have replaced my hours on the treadmill <boring> with hours on the bike, and having better results.