Advertisement -- Learn more about ads on this site.
 

team1670forum


  Team Forum
Cycling - Road, Mountain, Fun, Racing

A Guide to Posting in Your SparkTeam Forum

  FORUM:   General Team Discussion Forum
TOPIC:   Daily Cycling and Lower Body Strength Training? 


Search
Reply Create A New Topic Subscribe to this Discussion
Advertisement -- Learn more about ads on this site.
Author: Message: Sorting Last Post on Top


WONGERCHI
WONGERCHI's Photo Posts: 3,889
11/3/09 9:20 A

WONGERCHI's SparkPage
Send Private Message
Reply
FLOWINGWATER:
The problem with running is that it beats you up. Climbing and cycling don't really. So if you want to be a runner then you need to run more than once a week to get used to the pounding. Otherwise you'll find that you fry your workouts for a couple of days afterwards.

I think if I was in your position I'd drop the running, and just focus on the climbing and cycling. They both complement each other very nicely and then just add some maintenance ST on the top of it.

In God we trust, all others bring data.
- W. Edwards Demings

If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise.
-P.Z. Pearce

Specificity, specificity, specificity.
-Andy Coggan

The plural of "anecdote" is not "data".
- Frank Kotsonis


 current weight: 190.0 
 
210
202.5
195
187.5
180


FLOWINGWATER
FLOWINGWATER's Photo SparkPoints: (37,723)
Fitness Minutes: (57,993)
Posts: 1,296
11/3/09 9:12 A

FLOWINGWATER's SparkPage
Send Private Message
Reply
Thanks for the advice SEEBEE and everyone who has posted here. I have gotten to the sustained runs in C25K (my first 20 minute run was last Friday), and I'm really feeling it, so I think that's enough for now (as SEEBEE suggested). I really appreciate all the thoughtful insights on this thread. Thanks again for your help, everyone!

I'm maintaining my loss! Maintenance range: 117-122.

“Life is full of beauty. Notice it. Notice the bumble bee, the small child, and the smiling faces. Smell the rain, and feel the wind. Live your life to the fullest potential, and fight for your dreams.”


222 Maintenance Weeks
 
0
60
120
180
240


SEEBEES3
SEEBEES3's Photo Posts: 1,229
11/2/09 8:26 P

SEEBEES3's SparkPage
Send Private Message
Reply
I thought I'd throw in my two cents in. Since you are doing C25K you are already working new muscles, and topping that with your daily commute and rock climbing and I would take a more wholistic approach.

Remember ST purposely causes microtears which your body then repairs so that you build muscle. If you are sore (achy, not sharp pain)the first and/or second day after a ride or run then you are already doing this. Listen to your body. Are your quads, shins, calves, or hamstrings already feeling it? Then I wouldn't push it any further as you will probably risk injury.

Okay, what if you aren't sore at least 2 days a week?(Which honestly I doubt based on your schedule) Then I would pick an evening before the day when I'm NOT going long to ST my lower body and not ST more than 2 days a week.

Another point, if you really want to BUILD muscle it is extremely difficult when you are clocking a net calorie deficit. Calorie partioning is really tricky. ST (through hill work or lifting weights) during dieting is more to keep you from losing what you already have than to get more.

Okay this was book, but I hope it helps.


~CB

"Insanity: doing the same thing over and over again and expecting different results. "
-Albert Einstein


 current weight: 152.0 
 
172
160.25
148.5
136.75
125


WONGERCHI
WONGERCHI's Photo Posts: 3,889
11/2/09 4:06 P

WONGERCHI's SparkPage
Send Private Message
Reply
FLOWINGWATER:
Hmm. You're right, it is tricky! I'm still not sure how I'd do it if I was in your shoes! I don't envy you...

In God we trust, all others bring data.
- W. Edwards Demings

If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise.
-P.Z. Pearce

Specificity, specificity, specificity.
-Andy Coggan

The plural of "anecdote" is not "data".
- Frank Kotsonis


 current weight: 190.0 
 
210
202.5
195
187.5
180


FLOWINGWATER
FLOWINGWATER's Photo SparkPoints: (37,723)
Fitness Minutes: (57,993)
Posts: 1,296
10/26/09 9:27 A

FLOWINGWATER's SparkPage
Send Private Message
Reply
Wongerchi,

That's a good question that you pose and a tough one. Ultimately, all my activities are a means to an end - to burn calories and firm up. However, that doesn't mean that I don't want to improve in them. Climbing and cycling would be my top two priorities. Running is just in there to mix it up, so that my muscles don't get accustomed to the same activities.

PERFECTFORTHS, That's what I've been doing for the past year or so. Maybe it's still the right course. I'm still flip-flopping...lol!

I'm maintaining my loss! Maintenance range: 117-122.

“Life is full of beauty. Notice it. Notice the bumble bee, the small child, and the smiling faces. Smell the rain, and feel the wind. Live your life to the fullest potential, and fight for your dreams.”


222 Maintenance Weeks
 
0
60
120
180
240


JHOLLNAGEL
Posts: 1,768
10/25/09 6:10 P

JHOLLNAGEL's SparkPage
Send Private Message
Reply
Wongerchi

The reason I turn to a Whey protein shake is the get the muscles healing faster from the tears (although slight ones). Whey protein breaks down in the body the fastest and easiest.

JIm


 current weight: 229.0 
 
238
226
214
202
190


PERFECTFORTHS
PERFECTFORTHS's Photo Posts: 116
10/24/09 12:40 A

PERFECTFORTHS's SparkPage
Send Private Message
Reply
Wow, there is a ton of good information on this thread. Let's see, the original question was: "So, what do you do? Do you strength train your lower body in addition to your cycling?" For me the answer is sort of. My legs are either pushing and pulling pedals, or recovering from pushing and pulling pedals. I do lift, but only upper body. I do practice yoga and that does work my entire body, which would include my lower body. If I try to add moving weight with my legs, it seems to be counter productive to my goal of feeling good and having whole body health. I ride, do yoga, lift for upper body, and rest, not necessarily in that order.

Technology will never replace teachers,
but, teachers that use technology will replace
those that don’t.


 current weight: 177.2 
 
180
176.25
172.5
168.75
165


WONGERCHI
WONGERCHI's Photo Posts: 3,889
10/23/09 4:04 P

WONGERCHI's SparkPage
Send Private Message
Reply
FLOWINGWATER:
What's your priority? Climbing? Cycling? Running? ST? I think that's the main thing to get right and then let everything fall into place from there. I only train two sports (running and cycling) and I have problems with the schedule. So I focus on those, making sure I have a plan and that I can do what's on the plan, and let all the other things (climbing, skiing, volleyball etc) fit in as and when.

If your focus is climbing, for example, then you need to climb and let the bike take care of the lower body stuff. If you want to get better on the bike then you have to sacrifice from something else...

Tough, yeah. But not impossible! emoticon




EDITED to add:
As this has started to turn into an ST thread, I have a question for you all. Why protein shakes after ST? I don't get it. Why not a 4:1ish carb:protein recovery meal (or drink, in the case of a cup of chocolate milk) after ST, like after all things exercise-y?

Edited by: WONGERCHI at: 10/23/2009 (16:07)
In God we trust, all others bring data.
- W. Edwards Demings

If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise.
-P.Z. Pearce

Specificity, specificity, specificity.
-Andy Coggan

The plural of "anecdote" is not "data".
- Frank Kotsonis


 current weight: 190.0 
 
210
202.5
195
187.5
180


JHOLLNAGEL
Posts: 1,768
10/23/09 12:36 P

JHOLLNAGEL's SparkPage
Send Private Message
Reply
Then the other solution is to weight lift after your rides. After these sessions then down a whey protein shake.


 current weight: 229.0 
 
238
226
214
202
190


FLOWINGWATER
FLOWINGWATER's Photo SparkPoints: (37,723)
Fitness Minutes: (57,993)
Posts: 1,296
10/23/09 9:24 A

FLOWINGWATER's SparkPage
Send Private Message
Reply
Wow, this thread has seen a lot of discussion! Thanks for all the information everyone!

Jim, to answer your question of whether I'm training to race or just lose weight. I'm not training to race. That said, I do want to get faster on my bike, and I especially want to improve my hill climbing. I also want to tone my legs. No more jiggle is my goal!

Wongerchi,

Hey, nice to find another climber here! emoticon It's a passion of mine, so it's always nice to find people to share that with.

You're right that climbing season never ends. I climb year-round. But I live in the Pacific Northwest, so the outside climbing season definitely ends when the rains (and snow in the mountains where many of the crags are) set in. When outside climbing ends, then I'll be climbing regularly in the gym on Wednesday, Friday, and Sunday.

I don't think I should do lower body ST on the C25K days, or at least not on Sunday, because I cycle the next day. I'm wary of doing too much and not allowing my muscles recovery time. That would be counter-productive as it just makes you weaker, not stronger.

As for doing C25K 3 times a week, yeah, I know that's the way the program is intended to work, but I just don't have the days...lol. Until just recently I've been working through it VERY slowly, one day a week (Friday), and that has been working fine, actually. However, I did just notice that I'm getting to a point in the program where the three days are not all the same (I'm on W5). I just can't figure out how to fit that third day in... (I live in a neighborhood that has dog issues - I've already been bitten once. So, I can't run in my neighborhood. On Friday (which I have off work), and Sunday, I run on the bike trail. Because of my work schedule, any other day I'd have to run in the dark, and I don't feel safe on the bike trail in the dark. It's really secluded.)

I think Friday is my day once the outside climbing season ends. Perhaps I'll try to do some lower body work that focuses on areas that cycling doesn't work as much. I know cycling hits my glutes, quads, and calves. Perhaps I'll work on inner and outer thighs on Fridays...

I'm maintaining my loss! Maintenance range: 117-122.

“Life is full of beauty. Notice it. Notice the bumble bee, the small child, and the smiling faces. Smell the rain, and feel the wind. Live your life to the fullest potential, and fight for your dreams.”


222 Maintenance Weeks
 
0
60
120
180
240


JHOLLNAGEL
Posts: 1,768
10/22/09 2:59 P

JHOLLNAGEL's SparkPage
Send Private Message
Reply
Wongerchi

Ok I think we have picked each other on this pretty good. I have learned a lot.

We will use me as the guinea pig and see if I experienced vast remarkable results from ST in my times for TT and other aspects to cycling.

Jim


 current weight: 229.0 
 
238
226
214
202
190


WONGERCHI
WONGERCHI's Photo Posts: 3,889
10/22/09 2:51 P

WONGERCHI's SparkPage
Send Private Message
Reply
Jim:
First off, I think ST has its purpose. All-round muscle balance is a good thing! However...

Using my 300W analogy because I can't be bothered to run the #s, all I need to do is be able to press 44lbs, both legs. Last time I encountered a leg press machine I think I was up to 300+lbs leg press.

So I have more than enough strength (~3x as much as needed!). What I don't have is the efficiency to hold 300W for more than 5 minutes. To address that in a gym workout would be to do 44lbs double leg press for 5+' at 85 times per minute. Or, get on the bike and do multiple 5' 300W intervals. Given specificity of training, I'll ride the intervals.

I don't buy the skin pinch test or any test short of dunking yourself in water and measuring displacement a very sensitive measure of body fat %, personally. If you're tracking ST progress, surely 1 rep max is the way to go? I don't know much about this.

SARAHGMD:
I'm with Jim, I'd say its an endurance issue. You need to extend your long rides until 13 miles becomes rather trivial. If you can build your long ride (usually on the weekend) to around 30 miles or so then that's a good start. On the commute, you could try going as fast as possible once a week as a dose of speedwork. Or do a commute where you sprint hard out of every stoplight...

Edited by: WONGERCHI at: 10/24/2009 (18:42)
In God we trust, all others bring data.
- W. Edwards Demings

If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise.
-P.Z. Pearce

Specificity, specificity, specificity.
-Andy Coggan

The plural of "anecdote" is not "data".
- Frank Kotsonis


 current weight: 190.0 
 
210
202.5
195
187.5
180


SARAHGMD
Posts: 834
10/22/09 1:46 P

SARAHGMD's SparkPage
Send Private Message
Reply
My longest ride so far is about 17 miles. I'll work on getting in longer rides on weekends and furlough days.

Definitely working on dropping weight. Of course part of the problem is that while commuting I'm carrying extra weight with my change of clothes and lunch etc.


 current weight: 173.0 
 
203
189.75
176.5
163.25
150


JHOLLNAGEL
Posts: 1,768
10/22/09 1:11 P

JHOLLNAGEL's SparkPage
Send Private Message
Reply
Sarah

When you ride during the week what is your longest ride?

I think what you are describing is an endurance issue? What you are going to want to do is get in so much longer rides so that your 13 mile commutes will seem like a walk in the park.

As far as wind .... my biggest limiter as well you just need to keep practing on pedaling through this faster. Hence, one of my main reasons to ST this off season so that I'm better at hill climbs and against the wind riding. A large part of me ( no pun intended LOL) in not hill climbing well is my weight. If I could go from 220 to 200 by the end of April, I would be faster from the sheer fact of not having to carry the excessive weight as well. I would or could be even faster at if I were to get to 190 lbs.


 current weight: 229.0 
 
238
226
214
202
190


JHOLLNAGEL
Posts: 1,768
10/22/09 1:00 P

JHOLLNAGEL's SparkPage
Send Private Message
Reply
Wongerchi

I would agree with you on the endurance aspect as to how long you can maintain the power in a certain gear and over a certain distance and/or time.

With that being said, if you want to maintain lets say 350 watts of power in a 10 mile TT you'll have to work at it. But if you incorporate ST and still want to maintain 350 watts of power wouldn't having stronger muscles allow you to be more effortless in your pedal stroke for that power? Thus, perhaps giving you more energy for a sprint at the end or maybe even go into a bigger gear and be faster over all?

Can you tell I picking your brain to see if ST has its purpose?

Jim

Edit on measurements: Yes but there has to be some type of testing to see improvement or failure hence, the measuring aspect. Also, if you incorporate a fat % test at the same time or skin pinch test would that not help you in determining if the inches lost is due to fat or muscle. If your fat % is the same or perhaps 1-2% less and you lost 3 inches couldn't conclude that you lost more of your muscle than fat?

You also stated on your following suit as I wish mine would do the same. But I think our physiques are probably similar in that our lower half has very little fat % and where we are carrying the major bulk of our fat % mass is our upper body?

Edited by: JHOLLNAGEL at: 10/22/2009 (13:05)

 current weight: 229.0 
 
238
226
214
202
190


SARAHGMD
Posts: 834
10/22/09 12:59 P

SARAHGMD's SparkPage
Send Private Message
Reply
I want to be able to commute to work by bike in 45 to 50 minutes. Currently I vary from about an hour to an hour and a half. It's 13.5 miles and frequently involves heavy winds.

I've been working on pushing my speeds on shorter rides, because I find that if I push speed on the longer rides (I also do about 17 miles when biking home from class) it means I fall off entirely on the latter parts of the ride.


 current weight: 173.0 
 
203
189.75
176.5
163.25
150


WONGERCHI
WONGERCHI's Photo Posts: 3,889
10/22/09 12:11 P

WONGERCHI's SparkPage
Send Private Message
Reply
Jim:
Some good questions...

Don't you think the measurements are a bit of a red herring? We use measurements + scale here on Spark to track weight loss. Wouldn't a decrease in limb size also be due to a decrease in fat %? I haven't measured recently but I know I've lost some inches - that said, I have noticed more leg definition. Muscle or fat loss? Dunno. Now if only the gut could co-operate...

My point with the long-winded calculation was really to say that we're not strength limited. In other words, we don't need to get stronger to get faster on the bike because the force we put on the pedals is so small. Cycling is not like, say, weightlifting where strength now becomes your main limiter.

Look at it another way - I can put out 44lbs force per pedal stroke for 5 minutes (300W), and 148lbs per pedal stroke for 15s (1000W). So putting out the force isn't the problem. The problem is how to putting out increased force for a longer period of time, which to me suggests an endurance issue rather than a strength one.

Does this help? emoticon

I have never messed around with crank length, all my bikes came with 172.5. When I bought my compact crank I went with 172.5 too... Didn't know any better.


SARAHGMD:
What are your short-term/mid-term goals? Is there any particular aspect of cycling where you think/know you're weak? Wintertime is a good way of fixing your weaknesses. Otherwise, it's just a case of having a decent plan that fits your goals.

In God we trust, all others bring data.
- W. Edwards Demings

If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise.
-P.Z. Pearce

Specificity, specificity, specificity.
-Andy Coggan

The plural of "anecdote" is not "data".
- Frank Kotsonis


 current weight: 190.0 
 
210
202.5
195
187.5
180


JHOLLNAGEL
Posts: 1,768
10/22/09 11:42 A

JHOLLNAGEL's SparkPage
Send Private Message
Reply
Sarah

Here are some exercises I will be doing: Leg press; Squats; Leg extensions; Leg curls; Calf squats; Lunges.

Also, the book recommended core crunches; chest press; Lat pull downs; push ups; seated rows; and standing row.

Jim


 current weight: 229.0 
 
238
226
214
202
190


SARAHGMD
Posts: 834
10/22/09 11:37 A

SARAHGMD's SparkPage
Send Private Message
Reply
On this general trend I'm trying to increase bike speed. I'm in a fitness class that is basically an open gym where I have to get in 48 hours during the semester.

Are there exercises I should do to optimize my bike speed?

I also bike several days a week.


 current weight: 173.0 
 
203
189.75
176.5
163.25
150


JHOLLNAGEL
Posts: 1,768
10/22/09 11:13 A

JHOLLNAGEL's SparkPage
Send Private Message
Reply
Wongerchi

I'm not sure of your age but measure your thighs and calfs during the off-season and measure them again at the end of your racing season (RR/Tris) How many inches (cms for you) did you lose? That is how much muscle mass you are losing.

Now what would be you watts output if your force was at 42 lbs per pedal stroke? And would that mean you could mash a bigger gear for a lot longer? In your Tri isn't your bike portion a test to see who can mash the biggest gear the fastest and longest? Similar to a TT mentality?

So wouldn't you even benefit from strength training as well?

I have not strength trained last season or this season. I was able to knock off 4 mins and 33 secs off of the club's 8 mile rolling hill TT. I plan on doing strength training hard this off season and maintain throughout the season. I will measure the body before I lift and again before I start base 1 and again at the end of the race season. I'll let you know how I did on my hypothesis of the need for ST.

Am I wrong about having a greater lbs in your pedal power that would equate to a higher wattage?

I'm surprised at your crank length I took you to be 175 mm or higher not 172.5mm?

Jim

Edited by: JHOLLNAGEL at: 10/22/2009 (11:15)

 current weight: 229.0 
 
238
226
214
202
190


WONGERCHI
WONGERCHI's Photo Posts: 3,889
10/22/09 11:01 A

WONGERCHI's SparkPage
Send Private Message
Reply
SCIENCE GEEK ALERT POST! emoticon

STINKY:
I agree with you on carrying on the cycling during the winter/off season as this is where I generally make my fitness gains for the summer.

Not surprisingly, we differ on the weight training thing! The question we have to figure out is how much force do we put onto the pedals per pedal stroke? In other words, is increased leg strength going to help us push the bike forward faster (which is what we want, after all...)

I'm a masher. I get the most power in a slightly bigger gear and lower cadence, so my force #s are going to be higher than most. At threshold I put out 235W at a cadence of 85rpm. Crank length is 172.5mm. Thus (roughly),

Pedal Force (N) = (Power*60s)/cadence/2/Pi/crank length in m.


Plugging in my #s, you get:

Force = (235*60) / 85 / 2 / 3.14 / 0.1725 = 153 N.


To convert N into lbs, divide by 4.4, so

153 N = 38lbs force per pedal stroke, TOTAL. Per leg, divide by 2.

I'm sure that not a single one of us goes to the leg press machine in the gym and puts on the 40lb plate to do presses. That's too easy, in fact I don't think my gym leg press starts that low... But that's all I need!

That said, if you do lunges etc and find that they work for you, carry on doing them! I am a firm believer in strength training (I ST 1x per week and do pushups, situps and chinups 3x/week) as a way to keep everything in good shape. Yeah I'll carry a bit more bodyweight than, say, your average pro cyclist but they don't pay me to ride! But ST to improve cycling? Me, I'll use the time for one more interval.

FLOWINGWATER:
I'm a climber too. Climbing season never ends! How about doing lower body ST on your C25k days? You also need a 3rd C25k day in there too, it's 3x a week. I'm a C25k grad and swear by the program.

I bike commute in the summer but I find that too much commuting makes me tired for my proper workouts. Depending on your focus, maybe you should drop the commute down to 4x week?





EDITED to fix a blatant typo in the formula. The #s themselves were right but the reasoning behind it wasn't. That's now fixed.

Edited by: WONGERCHI at: 10/24/2009 (18:39)
In God we trust, all others bring data.
- W. Edwards Demings

If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise.
-P.Z. Pearce

Specificity, specificity, specificity.
-Andy Coggan

The plural of "anecdote" is not "data".
- Frank Kotsonis


 current weight: 190.0 
 
210
202.5
195
187.5
180


JHOLLNAGEL
Posts: 1,768
10/22/09 10:06 A

JHOLLNAGEL's SparkPage
Send Private Message
Reply
The book recommends lifting after your ride but with caution here.

A question needs to be asked here: Are you training for races? Triathlons? or are you cycling to lose weight?

Depending on how you answer this will depend on how I approach your question on what to do?

Jim


 current weight: 229.0 
 
238
226
214
202
190


FLOWINGWATER
FLOWINGWATER's Photo SparkPoints: (37,723)
Fitness Minutes: (57,993)
Posts: 1,296
10/22/09 9:24 A

FLOWINGWATER's SparkPage
Send Private Message
Reply
Thanks for all the comments everyone! I'm afraid I still don't know what to do, because it seems like there's consensus that I shouldn't do lower body strength training on the days before I ride. However, I ride EVERY day, all year long. Hmmm...well, I guess that's not entirely true. Here's my current workout schedule:

Monday: Ride 13.4 Miles (Commute to work)

Tuesday: Ride 13.4 Miles (Commute to work)

Wednesday: Ride 6.7 Miles (One-way commute to work), Rock Climb in gym (which counts as at least upper body strength training), Strength Train Upper Body

Thursday: Ride 13.4 Miles (Commute to work)

Friday: Run (C25K Program), Strength Train if I'm not rock climbing on Saturday

Saturday: Hiking/Rock Climbing Outside (Weather Permitting), or Cycling

Sunday: Run (C25K), Rock Climbing in gym (if my muscles aren't torn from climbing Saturday), Strength Train Upper Body

That was actually helpful typing that out. I suppose once climbing season is over I could strength train my lower body on Fridays, and not ride on Saturdays. I can't do that if I'm climbing on Saturday, because the hiking to get to the climbing walls is often arduous. It definitely works my legs!

What do you think?


I'm maintaining my loss! Maintenance range: 117-122.

“Life is full of beauty. Notice it. Notice the bumble bee, the small child, and the smiling faces. Smell the rain, and feel the wind. Live your life to the fullest potential, and fight for your dreams.”


222 Maintenance Weeks
 
0
60
120
180
240


JHOLLNAGEL
Posts: 1,768
10/22/09 8:56 A

JHOLLNAGEL's SparkPage
Send Private Message
Reply
Stink Diaper

On the book I referred earlier and yes there are varying opinions out there, Friel recommends taking time off of cycling to avoid burn out during the season. Now this is for people who are interested in racing or doing centuries.

There different periods throughout the year to work. After the transition phase which is after your last race of the season you move into the prep phase. Here you are doing weightlifting and a crosstraining sport (ie swimming, crosscountry skiing, running etc anything to work on cardio) your are in this phase for about 4-6 weeks or longer and then you move to the Base 1 where you get some bike time and work on your limiters (limiters are your weaknesses that are able to be improved) you are here for 4 weeks and you go into Base 2 for 4 weeks; Base 3 for 4 weeks. Then you go into Build 1 where your work out (cycling) are not as long but they are more intense. You are in Build 1 for 4 weeks and then move to Build 2 for 4 weeks. After build you move to Peak for 2 weeks where you start tapering down for the Race week(s). After the races you have a transition period of 1-2 weeks or so. If you have a second race you need to prepare for you work backwards and have a peak phase and build phase. Here if you feel endurance is needed or lost for the upcoming race(s) then you can drop to a base phase.

Like I said before the book goes into more details but the point is is not to go hard year round with 3-4 months on a trainer and then outside.

Again, this is one author's opinion. This is the first year I will be putting this to use and I'll let you know how it worked for me.


 current weight: 229.0 
 
238
226
214
202
190


SCRUFYNERFHERDR
SCRUFYNERFHERDR's Photo Posts: 1,247
10/21/09 8:51 P

SCRUFYNERFHERDR's SparkPage
Send Private Message
Reply
With respect, I will have to disagree with WongerChi.

When I started riding again (Spring\Summer) this year, my rides SUCKED! My speeds were down, my overall performance was poor and I was dumbfounded. I had changed nothing except...I had stopped doing lunges.

I resumed my lunges (all I do for my legs, aside from cycling) and I saw my times, average speeds and overall performance and recovery times after rides to improve phenomenally!

You will definitely want to gauge your own on what you feel is good but walking lunges with the 60 and 70 lb dumbbells are great for me. I do three sets of 20 reps and really feel it in my glutes and quads. A couple of days later, I ride, and I can tell a HUGE difference. Experiment and see what you think but I feel you'd be doing yourself a disservice to NOT focus on your quads and glutes when you don't cycle.

If you're referring to not cycling during the "off season", I wouldn't advise it. Find some way to cycle. Otherwise, you’ll discover a marked impact on your times, speeds and the experience in general, come next year.

As for spinning vs. mashing, I'm a masher - always have been. Spinning is good on tough climbs but that burn isn't a bad thing so long as there's no actual (joint) pain involved. To help alleviate that, try a really good protein shake for about the next 24-36 hours after a ride or workout. I've always done that and have noticed improvements all around as a result.

Take care and ride safe!


 current weight: 204.8 
 
235
227.45
219.9
212.35
204.8


WONGERCHI
WONGERCHI's Photo Posts: 3,889
10/21/09 3:58 P

WONGERCHI's SparkPage
Send Private Message
Reply
FLOWINGWATER:
If you're doing ST to get better on the bike then don't. You'd be better off riding. If you're doing ST for all-round body strengthing, then go for it.

It's the reason I do yoga. Does nothing directly for me on the bike or run, but makes me feel really good! And particularly zen, which is nice.

Tip for hills - get in your smallest gears and just spin up them. That should ease the burn a little...

In God we trust, all others bring data.
- W. Edwards Demings

If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise.
-P.Z. Pearce

Specificity, specificity, specificity.
-Andy Coggan

The plural of "anecdote" is not "data".
- Frank Kotsonis


 current weight: 190.0 
 
210
202.5
195
187.5
180


BEVPRESLEY
BEVPRESLEY's Photo SparkPoints: (126,471)
Fitness Minutes: (64,830)
Posts: 9,504
10/21/09 12:01 P

BEVPRESLEY's SparkPage
Send Private Message
Reply
I still do strength training since cycling doesn't use all your lower body muscles. I don't get to ride everyday, so usually do the strength training on days I don't ride.

beverly

One Day at a Time:
1) 10,000 steps daily
2) fruit & vegie at every meal
3) aerobic or strength train every day
4) 7 hours sleep daily
5) check in with SP daily

___Mar 2014 goals:
1) lose 4 pounds
2) ride 200 miles
3) clean/organize one room and closet weekly
4) complete 1 UFO

_______

It's never too late to be what you might have been.

George Eliot


 Pounds lost: 15.0 
 
0
7.5
15
22.5
30


JHOLLNAGEL
Posts: 1,768
10/21/09 10:47 A

JHOLLNAGEL's SparkPage
Send Private Message
Reply
Lisa

Since viewing your spark page I will not have to ask the question on age!

I have been reading "The Cyclist's Training Bible" by Joe Friel (IMO a very good resource for training)It is found on Amazon and you might find a copy at your local library. And he has stated for people our age we have to incorporate weight lifting on our legs year round. I thought the same as you that cycling would work.

I guess at our age we lose too much nitrogen thus losing muscle mass. Cyclist under our age can get away with just weightlifting during the off season and not lose muscle mass but we can not. He recommends weightlifting on off days from bike or on a light day of riding.

The book goes into more details as to when to weight lift and it also gives what exercises to do.

I hope this helps.

Jim


 current weight: 229.0 
 
238
226
214
202
190


FLOWINGWATER
FLOWINGWATER's Photo SparkPoints: (37,723)
Fitness Minutes: (57,993)
Posts: 1,296
10/21/09 10:01 A

FLOWINGWATER's SparkPage
Send Private Message
Reply
Hi fellow cyclists!

I've been pondering this question for a while, and I'm wondering what you do.

I commute to work on my bike, so I ride daily. I have a big hill on the way home, and several small hills on the way there, so my muscles still feel the burn on my ride.

I haven't been strength training my lower body, because I figure my cycling is strength training enough, and, since I ride every day, I wouldn't have any recovery time if I did additional strength training. However, lately I've been wondering if that's the right course of action.

So, what do you do? Do you strength train your lower body in addition to your cycling?

I'm maintaining my loss! Maintenance range: 117-122.

“Life is full of beauty. Notice it. Notice the bumble bee, the small child, and the smiling faces. Smell the rain, and feel the wind. Live your life to the fullest potential, and fight for your dreams.”


222 Maintenance Weeks
 
0
60
120
180
240


 
Page: 1 of (1)  
   
Report Innappropriate Post

Other Cycling - Road, Mountain, Fun, Racing General Team Discussion Forum Posts


Thread URL: http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x1670x29213755

Review our Community Guidelines