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  1. #1
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    DB Combos version 3

    Has anyone done the new DB Combos version 3 program from James Wilson?

    I've heard good things about it helping with strength and mobility and how that transfers over to the bike, but I'm wondering if a program like this will cause you to put on excess muscle mass and additional weight.

    I'm already a clyde and don't need more to lug around on the bike. Any feedback is appreciated. Thanks.

  2. #2
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    No one does strength training?

  3. #3
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    Search "strength training" and "squats" as there have been some good discussions in recent weeks.

    The main takeaway for me has been to stay committed to strength training as a supplement, but not a replacement, for on the bike training.

    As a skinny guy, I get more benefit from basic power moves like squats and lunges than from muscular endurance work with dumbbells.

  4. #4
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    Many cyclist will focus on core strength, but not much else. The additional mass doesn't really help you. If your a clyde, focus on the bike/ cardio to drop the excess lbs first.

    With that being said, core strength is something I do in the winter mainly. It has helped me with back pain considerable.
    CyclingCentralVa.org

  5. #5
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    I am currently doing the DB combos 3 program and have completed his prior versions of the DB combos program.

    I really like the program and find it helps a lot on my riding capabilities. 2 areas that I feel have been specifically helped are upper body fatigue and lower back discomfort. Prior to doing any training other than riding I would find that lower back pain would be a major issue on extended rides and races. During the winter and early season I started doing the db combo program 3-4 days a week and I pretty much eliminated lower back pain and I didn't get as much upper body fatigue which allowed me to ride faster. After reading all the "you don't need strength training, just more riding" comments, I tried dropping the the "strength" training and just doing more riding during peak season, but after about a month I started to experience lower back discomfort again, so I started up the program again doing 2 days a week and lower back discomfort is all gone again. I have also continued to ride 3-4 days a week.

    I don't notice any additional bulk from the program, in fact I have been steadily loosing 1-2 pounds a month all summer long and feel like I am in my best shape in years.

    This is my first year of training\racing and I was only a light recreational rider before, so my conditioning for competitive MTB riding was probably on the lower end from some of the others on this forum . YMMV but the program has worked out great for me.

    Hope this helps,

    Bob

  6. #6
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    Yes it sure does Bob thanks.

    I did the first Combo program and half of the second until I irritated a disc in my lower back. Not from that though. Long term injury and lack of core work.

    I just got the 3 version and was trying to figure out all the moves this week. Next week I'm planning to really starting with 3 days a week on the combos program and ride as much as possible. We ride year round here so I don't really have an "off season" for the bike.

    One thing I will say as when I did the first version of combos I did notice my back was stronger and my control/balance on the bike had improved.

  7. #7
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    Sounds good. I've started it 4 weeks ago after having three episodes of a bulging disc since the end of March this year. I was lifting heavier weights, but thought a more rounded approach with slightly lower weight might be good for it. So far so good, even with the odd back to back 3-4 hour ride thrown in

  8. #8
    lgh
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    Quote Originally Posted by rwright8338 View Post
    After reading all the "you don't need strength training, just more riding" comments, I tried dropping the the "strength" training and just doing more riding during peak season, but after about a month I started to experience lower back discomfort again, so I started up the program again doing 2 days a week and lower back discomfort is all gone again. I have also continued to ride 3-4 days a week.

    I don't notice any additional bulk from the program, in fact I have been steadily loosing 1-2 pounds a month all summer long and feel like I am in my best shape in years.

    Bob
    Using resistance training to keep you in condition for riding the bike is what it is good for. For me, if I skip the "conditioning" stuff, I won't be on the bike much. Too many muscle imbalances, tight hip flexors, etc.

    You will not bulk up from anything on James' site.

    Larry

  9. #9
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    I've been thinking about DB combos... quick question, what kind of equipment do you need?
    I see most of his work outs use Kettle bells, is this true with the DB Combo? will resistance tubes work?
    thanks

  10. #10
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    You need dumbells. He tells you how to determine your starting weight for that in the program. I started with two 10 pound dumbells as the focus is not to pound as much weight as possible.

  11. #11
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    Quote Originally Posted by trailbrain View Post
    You need dumbells. He tells you how to determine your starting weight for that in the program. I started with two 10 pound dumbells as the focus is not to pound as much weight as possible.
    Good to know...thanks

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