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  1. #1
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    Anybody else use circuit training? Ideas?

    I've been adding some circuit training into my morning workouts. This morning I did 4 rounds of:

    10 Thrusters
    15 Decline Pushups
    30 Ab moves (10 reverse curls, 10 leg raises, 10 sit-ups)
    15 Burpees
    90 seconds jump rope

    Sometime I mix in walking lunges, power cleans, different ab moves, etc.

    Anybody doing something similar? Are the any other cycling specific moves that i can mix in that have helped you?

  2. #2
    lgh
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    Why are you doing circuit training? If your goal is to be faster on the bike, you would be better off riding a bike. If your goal is rehab, you need to talk to your rehab specialist. If you are correcting or avoiding muscle imbalances, don't do bike specific resistance training because it is the antithesis of what you should be doing. If your goal is fun and fitness, you can pretty much do whatever tickles your fancy.

    Larry

  3. #3
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    I don't think doing some core work is negative to your riding, but shouldn't be a replacement. I don't subscribe to the "Only way to improve is by riding your bike is to ride" theory.

    However, doing 4 rounds of the above every morning probably isn't necessary. I do a core routine a couple times a week when I am up for it, but don't miss riding because of it. It is more like the other way around, sometimes after riding, I just don't feel like it.

  4. #4
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    I'm currently doing a circuit about 3 times a week, MWF, early in the morning when i don't have time to go for a full out ride before work. This is in addition to riding, not instead of. Total time is 20 to 25 minutes.

    Obviously there is no substitute for riding, but I don't go by the "Only way to improve is by riding" theory either. Whatever is good for general fitness, will help on the bike also. I think this is going to help me cardio and stamina wise, and that is the goal.

    I definitely noticed improvement on the bike after I began doing squats because of the improved leg strength, and have less back problems after starting a good core routine.

  5. #5
    lgh
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    "I don't think doing some core work is negative to your riding, but shouldn't be a replacement. I don't subscribe to the "Only way to improve is by riding your bike is to ride" theory."

    It's not a theory. There is a striking lack of scientific evidence that resistance training has any effect whatsoever on improved bike racing performance. It can do other things - rehab, muscle imbalance correction, etc - and these might keep you on the bike longer. But actually in and of themselves make you faster (that's the meaning of "improvement" on a racing and training forum) .... no.

    Larry

  6. #6
    lgh
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    "Whatever is good for general fitness, will help on the bike also."

    That's actually not true either but I won't get into it.

    I think what you are doing is great (I lift Kb's for similar reasons) but it doesn't change facts. I have noticed people on this forum have a real tough time reconciling some of their beliefs with the facts. The good thing about knowing the science is it can make your life more simple. For example, if your circuit training isn't really going to make you faster but you still like it for overall fitness, have fun with it. Do stuff like turkish get ups, deck squats, Kb swings or anything that really does tickle your fancy.

    Larry

  7. #7
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    Quote Originally Posted by lgh View Post
    Do stuff like turkish get ups, deck squats,
    Thanks, I'll look those up. Really I'm just looking for some moves like these I've never heard of that might add to my workouts.

    OK, maybe "some of the stuff that is good for general fitness, might help with cycling." If I increase leg strength / stamina, increase cardio fitness, or lose a little additional body fat by adding in some circuits to my fitness regimen, I expect I'll see some improvement.

  8. #8
    lgh
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    TGU's are quite the rage now. Great total body exercise wrapped up in one lift. After you get the hang of them they are actually fun, too. You can do them with heavy weights for strength or cut the weight back and do them for explosive power. Box squats are fun, too. Both can be done with dumbells rather than Kb's.

    Larry

  9. #9
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    Strength training absolutely will help you on the bike as long as you are doing the right things. If your legs are stronger or if your core has more stability or if you improve your movement patterns through the exercises, it'll have a positive impact on your speed on the bike. Base miles take too much time and don't provide explosive power, and just riding won't help you improve your stability and movements near as well. TGU's are a great exercise, but make sure you do them correctly.

    Larry - you seem to know a fair amount about strength training, how can you still stick to the old theory of "riding your bike is the only way to get better?"

    A good resource for mountain bike strength training (and I know i'll get flogged by the masses for this one) is bikejames.com. He has plenty of great exercises for you.

  10. #10
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    One aspect that many forget is that most people here aren't elite/professional racers. They are 9-5 workers that race on the weekends when they can.

    In that case, most of us could benefit from any routine. Those not on the cutting edge can make large gains by just riding. Gains could be probably be made lifting weights, circuit training, or even running everyday at lunch. Eventually this will diminish, but it depends on where you "are".

  11. #11
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    The routine you have laid out looks like a good 1.
    There's just too many variables to consider as to whether cross training and strength training will/could help with cycling but IMO if you build up your bodies strength and work capacity, you can carry that abilty over and at least be able to train harder on the bicycle but it won't necessarily, directly make you faster. If your fitness level and work capacity is high, than it won't help as much. If it is poor than it will certainly help AND make you faster. There's a point at which too much strength or bulk will slow you down, and since I don't know your stats or goals that's all I'm going to say on that topic.
    There's lotsa good cross training routines to chose from. One of my favs is the 300 workout, or a circuit routine of pull ups, push ups, dips, and sit ups and continuously changing variations of each. Any routine will plateau for you so it's a good idea to change routine every 6 weeks or so and change length and intensity often within each 6 week cycle. IMO, the best routine that I've seen as being good for bike training is the m-100. Might wanna check it out and cycle it into your training sometimes.
    Last edited by theMeat; 06-11-2011 at 10:01 AM.
    "Tortured by mental illness" ~monogod

  12. #12
    lgh
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    "A good resource for mountain bike strength training (and I know i'll get flogged by the masses for this one) is bikejames.com. He has plenty of great exercises for you."

    In previous posts, I have referred people to James' website. I think it's great and it's highly recommended. I use his mobility drills. He's one of Pavel's Kb guy like me so I'm diggin' that. If you need strength or rehab work for some reason, go there. I hope to take a Mtb course out there some time and will stop in and see him, for sure.

    "Larry - you seem to know a fair amount about strength training, how can you still stick to the old theory of riding your bike is the only way to get better?"

    Bunch of advanced degrees. Been following this stuff for a long time. Read a lot. Experience. Had the good fortune to know some national and internatinal caliber (road)cyclists. Not easily persuaded to start believing in unproven things just because they sound good in principle.

    Larry

  13. #13
    lgh
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    Quote Originally Posted by jonw9 View Post
    One aspect that many forget is that most people here aren't elite/professional racers. They are 9-5 workers that race on the weekends when they can.

    In that case, most of us could benefit from any routine. Those not on the cutting edge can make large gains by just riding. Gains could be probably be made lifting weights, circuit training, or even running everyday at lunch. Eventually this will diminish, but it depends on where you "are".
    I think some of what you say is true. Most everyone who is middle age has muscle imbalances that will interfere with doing your best on a bike. If you don't think so, try going through James' mobility routines and you will discover them. But it's important to know what you are doing - getting ready to ride the bike so you can do the things on the bike that will make you faster. To put it another way, it's important to not confuse the fertilizer with the fruits and vegetables.

    Larry

  14. #14
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    If you need some new workouts go to Gym Jones or Crossfit. Kemme Fitness is another website that has good workout ideas, as is Athena Fit.

    I *like* doing strength stuff less than I like riding, but I have some hip issues that get really grody if I don't do daily mobility work and strength stuff.

    One of my favorite and least favorite Gym Jones workouts is "those burpees suck." My PR is 14:10 - but strong dudes can do it much faster. Also "those goblet squats suck."

    Done with proper technique, any of the Crossfit "benchmark" workouts (Cindy, Fran, etc.) are awesome.

    That said, most days I do some KB swings, some pushups, maybe some burpees, some RDL's, a few goblet squats. Summer is maintanence time. This winter I'm going to do a full-on strength cycle and see how it helps with the racing fitness.

  15. #15
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    Quote Originally Posted by playpunk View Post
    If you need some new workouts go to Gym Jones or Crossfit. Kemme Fitness is another website that has good workout ideas, as is Athena Fit.
    Thank you! These resources are exactly what I was asking for!

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