when to hit the weight room?

[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.