Weight training during cycling season

[Fujichants]

I read a lot that you have to continue weight training to strengthen your muscles and all, and i'm happy i'm not the only one to skimp on weight training during cycling season. Along with training for a 10K and a half marathon and spin class, my legs just get too tired and there is hardly any time for recovery. I've had days where I had no energy, causing me to take 3 days off from working out before I feel like myself again.

I think I want to start doing lunges, squats and some ab work again though. And perhaps some light lifting for my upper body.

[OakLeaf]

I make sure and get my chin-ups in whenever I'm at the gym, besides whatever else I do in my classes. Lately I've been using the assist machine - first set just 20 lbs of assist so I can get more reps with a shoulder-width underhand grip, then another set with 50 lbs of assist, wide overhand grip.

I need to at least do a few unassisted to keep tabs on whether I'm progressing at all. Haven't in weeks.

[michelem]

Lately, I've been doing 1-4 of the following for the legs [note: I do other stuff for core and upper bod too]:

From Bicycling Mag:

As Ferrari, Pegoretti and Cipollini all prove, a powerful engine and a sexy profile are not mutually exclusive. These six simple moves will not only deliver cycling-specific strength, they'll sculpt every part of your lower body and leave you eager to show off your sexy new sticks. For the best results, do three sets of 10 repetitions with about 90 seconds of rest between sets--long enough so you're recovered for another full effort. Do these exercises two to three times a week, never on back-to-back days. No slacking: Just as you shouldn't be able to sprint after a hard interval, you shouldn't be able to do more reps at the end of a hard set.

1. Pendulum Lunges

Stand holding dumbbells down at your sides. Take a big step back with your left leg, bending your right knee so your right thigh is parallel to the floor (keeping your right knee behind your toes) and your left knee dips down. Press with your right foot and swing your left leg back up and in front of you into a forward lunge, so your left thigh is parallel to the floor and your right knee dips down. Continue for a full left-leg set, then switch legs. This dynamic move gives you eye-popping quad definition and chiseled glutes, plus more power out of the saddle.

2. Smith Machine Squats

Stand with the padded bar across your shoulders. Place your feet hip- to shoulder-width apart and keep your knees soft. Raise the bar off the support to free it from the safety lock and, keeping your back straight and eyes forward, squat until your thighs are almost parallel to the floor. (Again, be sure your knees don't jut out over your toes.) Hold, then use your legs--not your back--to press back to standing. Repeat. Squats forge steely pedal pushing and shapely hamstrings that will dust your skinny pals.

3. Deadlifts

Stand holding a barbell in front of your thighs, palms facing back. Bend your knees slightly, and while keeping your back flat, slowly bend at the waist, lowering the weight as far as comfortably possible. Pause and return to the starting position. Note: This is an advanced move, so start with a light weight to get the form down. The hamstring and glute action raises your rear view with high, firm glute muscles, and makes you a stronger seated climber.

4. Planted Step-Ups

Hold a dumbbell in each hand and face a bench or step about 12 inches high. Step up with your right leg and, at the top of the move, contract your glutes and extend your left leg behind you. Bring your left leg back down until your left toe just touches the floor. Immediately repeat, completing a full set with one leg. Then switch. Helps hone the muscular quad bulge above your kneecap for conquering climbs.

5. Calf Raises

Stand on one foot, dumbbell in the same hand as the foot that's on the ground. Raise up on the ball and toes of your foot as high as comfortably possible. Hold, then slowly return to start. Repeat for a full set, then switch legs. Gives you those sweet splits down the center of your calves, as the muscles that support your ankles during seated climbs and sprints stand at attention.

6. Saddle Jumps

Immediately after racking your last dumbbell, jump onto a stationary bike or trainer. Spin easy for a minute or two. Then turn up the tension so you feel like you're pushing a large gear. Stand, hover out of the saddle in a crouch and rev your cadence as high as comfortably possible, as if you're chasing down a break. Hold for 10 seconds. Sit back and slow down to recover. Repeat six to eight times. Then cool down. fat from emerging muscles, and applies your newfound strength directly to the bike.

P.S. I'm a weekend warrior on the bike (due to work constraints), so I hit the gym and do weight training stuff and jogging during the week. I definitely need at least a full day recovery between weight training and getting on the bike. Also do Power Yoga with a dvd at home . . .

P.P.S. Warning: The first time I did the above workout I was SO SORE for about 5 days! What a bummer since we were on vacation for those 5 days and I was too sore to ride. However, we went kayaking instead (it was only my legs that hurt like he!!) and that was pretty darn fun. Now I'm sore for a day or two, but it's a good sore.