Weight training for cycling

[arnaew]

Hey Eva, Just checked the new posts and you're everywhere! Must be that you're on Aussie time. Re weights: I've read also that resistance training ie weights does not help you on the bike, that it's more about aerobic capacity. I'm sure this is true to a great extent especially on those hills, where I know I need a lot more of that! However… I agree that weight training may be a waste of time from a fit male cyclist's perspective, which has little or nothing to with any of us (if I may be so bold). Based on the way my partner looked after riding a mere 12 months or so, and observation of the mates he rides with, I can say that men seem to build up that thigh and calf mass in the blink of an eye, while we're still wondering how long it will take for our bums to sit a little higher . We carry way more body fat quite naturally, and it takes longer to convert that to muscle. Last year I wasn't riding much, and certainly not miore than 20k at a time. But I did start weight training, mostly because I kept getting a sore back on the bike, and my chiropractor said I had no core strength, and my back muscles were (quote) "that of a sedentary office worker - just pathetic". So off I went to the gym, got a personal trainer to guide me in and show me how, and wow, what a difference! I don't weigh any less, but my shape has certainly changed. I have toned biceps, triceps like nuggets, good core strength (still working hard on this, and am starting Pilates next week to get it better) and my back has never been so straight and strong. I now ride 100k+ just about every weekend with no back issues - my major problem is running out of breath on hills! So that's my next project. Oh, and trying to get the extra fat off my legs and tummy so I can see the great muscles I know are hiding underneath there! As a bonus, because I'm over 50, I'm also staving off osteoporosis. Being strong and feeling strong is soo good, and for me, it does help with the cycling.
A

[allabouteva]

Geez A!

Good to see another aussie around the traps! (how good was the c'wealth games on the w'end and seeing the ladies road race!) Yeah, I love it here at TE, and can't seem to stop giving my $0.02 cents worth....

That's awesome, about the difference weight training has made for you. Well for me around here in western Sydney, there's a Fernwood, which is a ladies only gym, but a bit pricey....

I work at a uni, and there's a very basic gym, here but it doesn't do classes, just weights, and circuit training. But the good thing, is that it's dirt cheap.

I'm about mid point from your development, I normal ride about 15-20km every morning, do about 45mins to 1 hour, can't seem to get up earlier and do much more, and try to go a bit longer during the weekends, and do about 50kms at a time. But my back aches a little bit then. But then again, I've only had my road bike 1 1/2 weeks, and before that I had a flat bar road bike where I sat up a bit more upright, so I thought maybe it's just a matter of getting used to it.

I'm also in the best shape that I've been in my whole life, I'm in my early forties. But I'm not satisfied, esp when all these ladies here are doing Centuries and more! I've got a ways to go... and plan to do a century sometime this year.... (definitely the Sydney to Gong in Nov which is 88kms)

e

[CyclaSutra]

Eva,

Coming from a former gym rat, I would say weights are really good for you. If you want to look better and be able to lift your bike atop the car easier, upper-body lifting is important. But just for cycling, I would say leg and core strength are way more so.

Do you do yoga? A simple plank pose will work wonders for core strength. Lifting your body weight can be plenty if you do lunges. "Link" those lunges: Step from one lunge, balance on your front foot and step down to the other foot, and your lunges magically become a balance exercise.

BOSU (half a balance ball on a platform) is AWESOME for balance. Just try standing on it at first (either side), then squats or moving your arms around.

Being pretty young, I thought my balance was decent, but when I began skate skiing two years ago, when you MUST transfer all your weight to one leg and glide for a couple seconds before easing back to the other ski, my mountain biking improved drastically.

It's rare that a sport is totally independent. IMHO, if you cross-train, you'll be more athletic, and likely be better at all your sports. And don't worry about "bulking up," that's much more to do with genetics and big weights than normal weight training.

And it's totally natural to swerve on the bike when you try to turn your head or move your hand. You just have to learn what happens and then plan for it and eventually you'll be all over that bike without it changing course.

Good luck!