Should I still lift weights this time of year?
By
John Spencer Ellis
of
Endurance Plus
Many competitive and recreational cyclist, as well as triathletes, feel weight training is something to do in the winter. Although your program will change this time of year, don't abandon weights all together. Muscular strength is much more easily retained than cardiovascular fitness, so you can keep what you've acquired over the winter with minimal effort. Many experts believe that once a solid base of strength training is reached, one or two days a week of quality lifting can maintain strength throughout the entire racing season.
If you were lifting 3,4 or 5 days per week in the winter, you can cut back and still sprint like a madman. If you truly enjoy weight training as much as cycling, then keep your program going strong. It only becomes a problem when you're so sore from lifting that your cycling suffers. I do suggest lifting after your ride, or on alternate days, during the peak part of the season. Your focus should be on spinning, not looking like Hulk Hogan.
The following is a great two day per week weight program for those of you who use a health club or have access to a weight room:
- general warm-up
- light stretching
- barbell squats
- alternating lunges
- leg curls
- leg extension
- toe raises
- pulldowns
- bench press
- overhead press
- tricep pushdown
- barbell bicep curl
- abdominal crunches on the floor
- cool down
- stretch
Try to complete 2-3 sets of 12-15 repetitions. Select weights that are challenging, but don't require you to cheat the movement to complete the set. Abdominal can be done with no weights and higher repetitions. Three sets of 25-30 reps will work fine for abs.
If you're advanced at weight training, challenge yourself to work harder. For the beginner, focus on smooth breathing and diligent movement. The strength and power will come in time.
Monday is a rest day for many cyclists. To do this program optimally, lift on Tuesday and Thursday. Wednesday and Friday are also options. You must always take a day of rest between sessions on this routine. The only time you should lift weights two days in a row is when your routine is divided into parts, i.e. legs and arms one day, and chest, back, shoulders the next. Muscles need a minimum of 48 hours to recover from strength training. Cycling is different, since each turn of the pedal isn't designed to bring on total exhaustion. If you are still considerably sore following a day of complete rest, try one of the following things:
- go lighter on your next workout
- take an extra day to recover
- take extra time to stretch
- soak in a hot tub
- get a massage
The message I'm trying to relay to you is that even light to moderate weight training during the cycling season will improve performance, decrease low back pain, and increase the joy you get from riding your bike. Even if you're just starting your first weight training program this summer, this is still a great way to get started. Go easy at fist until your body acclimates to the new exercises. Remember, listen to your body!
