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  1. #1
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    Weights?

    1)Any of you guys lift weights and feel like it helps your one geared riding?

    2)What are your favorite resources for lifting info? Rippetoe's Starting Strength is awesome and spring coach Barry Ross has some pretty damn interesting ideas.

    I generally dislike gyms but for some reason am fascinated with learning how to deadlift properly this winter. Basic plan is to do a program of deadlifts and pushups 3x/wk to add some strength without any extra weight gain. Limited reps, fairly heavy weights.

  2. #2
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    Sounds like you need to find a personal trainer, or better yet a professional rider who is willing to give you some pointers. I had some coaching from adventure racing champion Mike Tobin and was so much stronger after his training regiments.
    Check out www.zencyclery.com for fully customizable, handbuilt wheels.

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  3. #3
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    LOL, i hope this threads as golden as the last ''how much do you bench press'' thread,
    Dont ever let the truth get in the way of a funny story....

  4. #4
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    low rep high weight will build muscle, not condition it. strength with no/less weight gain is better with high reps. but its best to alternate with high weight low rep, then high rep low weight. will give you a better balance.


    but, all that aside, plyometrics is far better for what you want. integrate yoga to.
    2012 Airborne Guardian.

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    1) I know this isnt the kind of one geared riding you're talking about, but look at track sprinters. They're in the gym as much as they're on the bike.

    2) I personally use my coach, but I basically do quads (leg press, squat, deadlift), hammies (leg curl, deadlift), core (inclined sit-ups, deadlift, back extensions), and calves (calf raises) with some upper body (curls, dips, lat pull downs, rows) mixed in too.
    Something wrong with your bike? Blame it on super human strength and sleep well at night knowing you are more than a man.

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    I lift just enough weights to keep my arm warmers from falling down.

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    Quote Originally Posted by febikes View Post
    I lift just enough weights to keep my arm warmers from falling down.
    roadie
    Something wrong with your bike? Blame it on super human strength and sleep well at night knowing you are more than a man.

  8. #8
    openwound
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    Call me a roadie, too. Whatevs. I ride road throughout November/December. And *gasp* hang up the ss until the beginning of the year... I also do weights during the winter months. Whole body, lighter weight/higher reps, lots of stretching and core work. Oh yeah, I'm a coach, too...
    -- let's ride

  9. #9
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    It's ironic because I ride road all year. You cant get the same workout mtbing, and especially ssing.
    Something wrong with your bike? Blame it on super human strength and sleep well at night knowing you are more than a man.

  10. #10
    openwound
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    I do, too. It's just that during the winter I ride mostly road and maybe easy off-road gears...
    -- let's ride

  11. #11
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    I don't lift weights for nearly 2 years now (did it before). Now I only do 'street workout' (pullups, pushups, core). I also use my track bike for strength training - really tones all the leg (and not only leg) muscles. But I think squats is the ultimate thing for leg and awerall strength.
    I've lost 28 pounds since last year and it seems that I lost some leg mass and strength also. I'm not sure if riding a bike can work as good as squats for strength. But I think that using special bike training (sprints, interval training) can do really well.
    Rode my track bike on the road (after a hard XC SS ride the day before) and felt how much strength and power it requires. Maybe it also improves strenght and power.
    I'm the type who prefer any bike training to the gym. But if I fill thet squats are much more efficient then any 'on a bike' training method I will do squats.
    Last week I did some squats and realized that it engages a little different muscles than riding - so one thing is not = the other thing.

  12. #12
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    Quote Originally Posted by Igoreha View Post
    I'm the type who prefer any bike training to the gym. But if I fill thet squats are much more efficient then any 'on a bike' training method I will do squats.
    Last week I did some squats and realized that it engages a little different muscles than riding - so one thing is not = the other thing.
    What are your bike related goals?

    If you want to do well in single speed mountain bike racing weightlifting for your legs is a waste of time. It is a good idea to lift and/or do upper body plus core work but for your legs it is better to avoid the weights and go with sport specific training.

    The best thing I have read about training in recent years is the Obree way:
    Graeme Obree "The Flying Scotsman" :: Store

    I am adapting a lot of these ideas for my training towards single speed mountain bike racing. In particular I think Obree has a good handle on a number of things related to balance of training and rest.

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    For me the weights help riding the SS, as it is the my only mtn bike. I do alot of 1 legged stuff in the winter, but do upper body all year long. HIGH REPS low weight, till it really burns. The upper body its what helps put me over the top on some bad climbs. Sometimes I feel like a might rip the bars off the bike, but I get there.

  14. #14
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    What are your bike related goals?

    If you want to do well in single speed mountain bike racing weightlifting for your legs is a waste of time. It is a good idea to lift and/or do upper body plus core work but for your legs it is better to avoid the weights and go with sport specific training.
    I agree with you. Riding SS requires not only raw power but smth more. It requires good power/speed muscle and aerobic endurance. Weightlifting do nothing similar.

    Additional work with weight may lead to overtraining the legs which is not good at all. I want to ride all my bikes (rigid ss xc (all eyear round), fixed, sometimes street/dj ss) and additional work won't give me enough time to recover.

    Man can't do every type of activity at the same time (running, weightlifting, swimming, cycling etc.) if he want's to succeed in any of those and not to overtrain.

  15. #15
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    screw gyms, weights, and coaches.

    Welcome to HarderBikes.com is the answer.

  16. #16
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    screw gyms, weights, and coaches.

    Welcome to HarderBikes.com is the answer.
    I would like to watch a video of smbd riding this thing!

  17. #17
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    Quote Originally Posted by Igoreha View Post
    I agree with you. Riding SS requires not only raw power but smth more. It requires good power/speed muscle and aerobic endurance. Weightlifting do nothing similar.

    Additional work with weight may lead to overtraining the legs which is not good at all. I want to ride all my bikes (rigid ss xc (all eyear round), fixed, sometimes street/dj ss) and additional work won't give me enough time to recover.

    Man can't do every type of activity at the same time (running, weightlifting, swimming, cycling etc.) if he want's to succeed in any of those and not to overtrain.
    I am stuck at my computer most of the time, so I try to do one killer leg and core workout once a week. It does make a huge difference, not just a little difference. I do it all year round. I do 5 sets of one-leg squats and change to a different technique every 6 weeks, and start at a lower total number to get going again. I have been using the 200 squats app on my phone. I have worked up to 430+ squats for each leg over 5 sets. That combination of power and endurance really seem to help, especially if you can only get out 2-3 times a week. The burn feels much more like the "climbing burn," if that makes any sense.

  18. #18
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    If one wants to excell in an athletic pursuit, weightroom work can be a very useful tool. Getting in the weight room doesnt necessarily mean the stereotypical "get big" american style football workout. Weightroom work can do anything from strengthen sport-specific movements to increasing anaerobic capacity. The trick is doing the right things at the right time. I was a nationally ranked pole vaulter for several years and our weightroom time looked much different from say, baseball workouts. Likewise, cycling specific workouts would be different in their own way. I dont profess to know anything about how to train a cyclist but weightroom time could surely be beneficial.

    Tudor Bompa is a periodization specialist. His books are good reads. Learn things like training cycles and when and how to peak to get the most out of your body exactly when you want to.

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  20. #20
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    Thanks daemon. That was clever. Anyway, back on topic. Thanks to those of you with the relevant replies!

  21. #21
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    Quote Originally Posted by Johnny K View Post
    Thanks daemon. That was clever. Anyway, back on topic. Thanks to those of you with the relevant replies!
    Sorry Johnny, I actually meant to add a few additonal lines of comments but became distracted with the comments that weight training doesn't do anything for cycling, and my beer was starting to get warm.

    For (1) Like the link suggests, I think squats are great for cycling. I also am a recent fan of lunges. I don't see much need for leg extensions, leg curls etc.., from researching they actually don't seam to offer much for cycling.

    I only lifted upper body for years when I was younger thinking hitting the hills for legs and riding 6 days a week was enough. Now I'm trying to get in a least 1 day a week with short and focused dumbell squats or lunges (5-6 sets), with a 2-3 month cycle of 2 days a week with longer work outs(10+ sets).

    For (2), I don't have much to add other than try different approaches, follow the things that work and ditch the things that don't seem to fit. It's like all the different types of bikes out there, people are different and just like its a good idea to try different bikes. It's a good idea to follow different lifting strategies and find out what works.

    Personally I've seen some great gains in my cycling with the weights. I ride a lot of rolling hills with some steep pitches. For me I've found shorter workouts with heavy weights works the best. I'm not looking for endurance training with weights for my legs only power. When I lift I try to do it on a day that is also an easier spin day on the cycle. I'll ride 10-12 miles out my door, then 5-6 sets of heavy low rep work, then if possible get another 10 miles in. I also do 2-3 days a week upper body with some dumbells but mainly just maintenace mode work.

    Best -

  22. #22
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    I think one huge factor here is riding volume.

    During nice weather I am riding 14 to 16 hours a week and have found about 3 days a week of core/upper body stuff does well. The key for me is never going to fatigue with the workout, upper or lower body. If I get really cooked from strength work I can feel it riding the next day.

    I have been doing a kettlebell routine the past couple months from one of Pavel T's books and it feels like it is doing me some good without wearing me out so I will likely just stick with it and continue my trend of skipping the gym.

  23. #23
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    I find that box jumps help quite a bit. I followed the instructions on the crossfit.com website.

  24. #24
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    Mostly body weight exercises. Things like this.

  25. #25
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    I used to lift weights like a beast, 2 plate cleans 3 plate squats and 4 plate deads at 165lbs. I started mountain biking at this same time and would regularly get my ass kicked. Fast forward 3 years of not going to the gym anymore, a blown ankle, and a seperated AC and now all I do is ride MTB's, dirtbike, hike, and chase around my 2 year old. I am faster then ever...

    That said, going the other way requires caution because as a cyclist you have the strength to push but you aren't used to being taxed on the negative, "eccentric", portion of the lift, so if you throw a bunch of weight on the bar and push it up because you can, you will be crippled about 2 days after. I know this personally.

  26. #26
    Bro Mountainbiker
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    I like lifting but my body gains too much weight. 2 weeks of starting lifting and Im already tipping the scales a couple of pounds.

    I still have some residual muscle mass from my lifting days. Once that all vanishes, Ill probably get back to it once and a while...

    As for deadlifts, I used to be fairly strong for a thin guy. My deadlift max was around 450LBS(give or take I cant remember). I actually found that the dead lifts would cause me more muscular pain in my lower back when riding SS. The lasting soreness of the workouts would speed up fatigue for a few days until I recovered.

    I lately have been a fan of "on the bike strength workouts" Roll to 5mph and put your bike in 53x11. Stay seated and mash until you are going 30 mph and repeat.
    Raised in a Chicken-Coop by Chickens

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