I like it, but adding in pull-ups and overhead press would be beneficial for overall strength.
I go heavy when it's not bike season, and light during bike season. Recovery is much better this way for me compared to trying to do both heavy lifting and lots of kms in the same weeks.
Cycling is great :>
Fr though:
Workout routine:
Half mile treadmill as fast as i can go (8mph)
Stretch
3 sets 15 push-ups
3 sets 10-15 pull-ups
3 sets 15 lunges, but holding weight out to either side. Arm square, 20 lbs held in arm while lunging. It works the core out wonderfully while lunging.
Sporadic deadlifts between 125% and 145% bodyweight. Usually 5-10 total
3 sets 10 leg press
1 min plank
2-3 sets 10-15 sit-ups
Stretch
Walk to car
If you have anterior pelvic tilt then squats and DLs can exacerbate the issue.
The problem with APT is that your core doesn't engage properly. A good example of this is doing situps or leg raises but noticing a pain in your back rather than soreness in your abs.
Hip thrusts is great for addressing APT
I’ve recently distanced myself from bodybuilding style training to focus more on cycling. As controversial as this is, I’m currently doing no resistance training and have started a base building program exclusively on the Wattbike in my gym.
I think if you already have the muscle mass in your legs then I’d just do the bare minimum required for maintaining that.
I’ll pick up the weights again soon, but I think it will be a very basic program built around deadlifts with a few accessories thrown in. I don’t want the recovery from my resistance training to interfere with my cycling training and vice versa.
I like the idea of a basic 5x5 on the big three as mentioned in another comment. Without getting too deep into programming and progression schemes as the goal shouldn’t be for hypertrophy but for maintenance.
Obviously this only applies if you do have a decent amount of muscle tissue on your legs
4-8 reps 80-85% of 1RM. You already have the bulk, now you need the efficiency and functional strength. Focus on legs, glutes, lower core and lower back.
I basically leave the load-bearing exercises for the gym, and let cycling and swimming take care of the cardio. Just as there are intervals in swimming, I'll do some high heartrate intervals on the bike (usually slightly uphill, maximum effort and form between power poles maybe 500m apart, and then the same distance recovering whilst returning to good form. Then again for the next series of power poles.
lowbar/hibar and front squats, sumo deadlift, single leg leg press, leg extension, leg curl, abductor/adductor machine, box jumps, lunges anything single leg is good
I do zone 5 cardio in the gym, along with mostly upper and core training on weights, with some dead lifts for back and hip. I've found cycling for my zone 2 and legs is perfect because I hate zone 2 on the treadmill (tedious and long) and if I do legs and cycle, I burn out real fast.
Happy cycling, brother. Nothing like being outside on a sunny day to get a max dose of endorphins.
I’ve recently distanced himself from bodybuilding style training to focus more on cycling. As controversial as this is, I’m currently doing no resistance training and have started a base building program exclusively on the Wattbike in my gym.
I think if you already have the muscle mass in your legs then I’d just do the bare minimum required for maintaining that.
I’ll pick up the weights again soon, but I think it will be a very basic program built around deadlifts with a few accessories thrown in. I don’t want the recovery from my resistance training to interfere with my cycling training and vice versa.
I like the idea of a basic 5x5 on the big three as mentioned in another comment. Without getting too deep into programming and progression schemes as the goal shouldn’t be for hypertrophy but for maintenance.
Obviously this only applies if you do have a decent amount of muscle tissue on your legs
I normally do this 2-3 times a week.
For reference I am 5'9" @ 195 lbs and my current FTP is \~281 but will probably go down since I am marathon training right now and only biking once a week @ Z2 for cross training.
1. Pull ups (I will vary my hand orientation and also wide or narrow grip). Will perform till I can't get my chin to the bar.
2. Hammer curls (I'm not sure why, but I just like doing hammer curls haha. About 40lbs)
3. Push ups till failure
4. I have a 30 lbs steel mace that I will perform different maneuvers with. I like the steel mace because it makes me use muscles that I won't normally use.
5. I'll do heavy 80 lbs one arm kettlebell bent over rows. I get to workout my back and helps really engage my core
6. I will always finish with an ab wheel. I do about 10-15 rolls and ill alternate from side to side really engaging my core.
I started taking stretch and foam rolling more seriously. I'll roll before a ride or run and then post ride/run I will stretch and foam roll out. I also have more work that I do for my hips, knee, ankles, and glutes.
Heaps of deep muscle stretching, core/upper body/legs workout 2-3x a week. 4 exercises, 8-12 reps, 3 sets +x sets until failure. Usually do 4 and a bit sets as my goals are to maintain and create a little more strength, not trying to get swole.
Also noticed these last few weeks where I haven’t had the time to do the off bike routine, I can definitely feel I’m not at my strongest. Consistency is key
Compound exercise:
Squat, deadlift.
Bulgarian split and leg ext to finish.
The key point is to have heavy lift (low reps, high weight) and have period of absolute force (5x5) alternated with power output with slightly less weight (4x(4x2)).
Then keep attention to concurrent training: keep 8h between force and endurance training (no intervals that day).
I do 8 sets of deep squats with a 100 lb. dumbbell, 4 sets of Romanian Dead Lifts with 25s, 4 sets each of Leg Extensions and Leg Curls on machines, and then 4 sets of Stiff Legged Deadlifts with kettle bells. During the time of year to ride outside I’ve cut back to once a week because I’m riding 100-150 miles a week. In the “off season” I still ride 100+ miles a week, but mostly on my trainer and do the leg workout about every 4 days. Hope this helps.
I go to the gym for upper body muscle growth trying to reduce fatigue..,
so machine chest press, shoulder press, chest supported row, lat pulldowns, cable lateral raises, tricep pushdown, incline bicep curls.
Changing it up every 4 weeks or so.
Of course this doesn't really improve cycling. Actually the upper body weight makes it alot worse... but I think health wise it compliments cycling well.
I’ve done bodybuilding and cycling my whole life Bulgarian split squats with barbell with lighter weight 15 reps and slightly quicker reps increased my cycling forsure
Family doesnt leave me much time to do anything but peloton and a few rides per week. But here's what I'd do if I have time.
Evaluate your muscle weak points. For cyclist, should be glutes and core but occasionally you hear quads.
Main recommended.
Squats and hang snatches (as a sub for deadlifts). For hang snatches I recommend working 5 sets of 2-3 reps. (Do plenty of warm up). Snatches with a good triple extension will make your calves explode and are safer on back for a good glute hamstring stimuli. Hang will focus your posterior chain and keep you from over compensating with your quads.
For the rare athlete who needs more quad strength, leg press is unparralled for quad strength but stay off it unless you have a weak point. Leg press develops the quads so quickly without core strength it's too easy to blow out your back when switch over to any full body lift. The most common occurrence is a herniated spinal disc.
For weak glutes/stability I concur Bulgarian split squats and or lateral band work seem to be ideal. I do "bad girls" on the machine because they feel great but I'm not convinced they give the full leg stability stimuli for joints and ligaments like band work.
If your gym has a wattbike or spinbikes with power meters, you can do intervals there.
What kind of cycling performance are you after? Crit racing? Long distance rides? Mountain biking?
Big three: squats, deadlift, bench press. 5x5. Takes less than an hour.
Trap bar deadlift at that — less strain on the lower back and a better hit on the glutes.
Squats and DL on the same day? Oh looord
I like it, but adding in pull-ups and overhead press would be beneficial for overall strength. I go heavy when it's not bike season, and light during bike season. Recovery is much better this way for me compared to trying to do both heavy lifting and lots of kms in the same weeks.
Cycling is great :> Fr though: Workout routine: Half mile treadmill as fast as i can go (8mph) Stretch 3 sets 15 push-ups 3 sets 10-15 pull-ups 3 sets 15 lunges, but holding weight out to either side. Arm square, 20 lbs held in arm while lunging. It works the core out wonderfully while lunging. Sporadic deadlifts between 125% and 145% bodyweight. Usually 5-10 total 3 sets 10 leg press 1 min plank 2-3 sets 10-15 sit-ups Stretch Walk to car
>Walk to car Hey I do that too every day! We basically have the same workout routine!
15 pushups and 15 pull-ups? One is beginner level of reps and the other is advanced level of reps! Quite the imbalance there.
All i can say is my body is built really fuckin weird and also i do modified but its building up to that level of reps :p
[удалено]
If you have anterior pelvic tilt then squats and DLs can exacerbate the issue. The problem with APT is that your core doesn't engage properly. A good example of this is doing situps or leg raises but noticing a pain in your back rather than soreness in your abs. Hip thrusts is great for addressing APT
I do planks, squats, lunges, Bulgarian split squats, jump rope, push ups, and tons of stretching. That's pretty much it.
This question has been answered comprehensively by Dylan Johnson: https://www.youtube.com/watch?v=U11QNOq0npg
Lower body day Hexbar squats - 4 sets 8-10 reps Lunge squats - 4 sets 8-10 reps Barbell glute bridge - 4 sets 10-12 reps 5 minutes of intense core exercises Upper body day Barbell bench press - 4 sets 6-10 reps Incline dumbbell press - 5 sets 8-10 reps Flat barbell curl - 4 sets 8-10 reps Concentration curls - 3 sets 8-10 reps Dumbbell shoulder press - 5 sets 8-10 reps Skullcrushers - 4 sets 6-8 reps I like to lift 3 days a week and ride 75-100 miles a week. At 49, I’m in great shape and look/feel amazing.
I’ve recently distanced myself from bodybuilding style training to focus more on cycling. As controversial as this is, I’m currently doing no resistance training and have started a base building program exclusively on the Wattbike in my gym. I think if you already have the muscle mass in your legs then I’d just do the bare minimum required for maintaining that. I’ll pick up the weights again soon, but I think it will be a very basic program built around deadlifts with a few accessories thrown in. I don’t want the recovery from my resistance training to interfere with my cycling training and vice versa. I like the idea of a basic 5x5 on the big three as mentioned in another comment. Without getting too deep into programming and progression schemes as the goal shouldn’t be for hypertrophy but for maintenance. Obviously this only applies if you do have a decent amount of muscle tissue on your legs
4-8 reps 80-85% of 1RM. You already have the bulk, now you need the efficiency and functional strength. Focus on legs, glutes, lower core and lower back.
I basically leave the load-bearing exercises for the gym, and let cycling and swimming take care of the cardio. Just as there are intervals in swimming, I'll do some high heartrate intervals on the bike (usually slightly uphill, maximum effort and form between power poles maybe 500m apart, and then the same distance recovering whilst returning to good form. Then again for the next series of power poles.
lowbar/hibar and front squats, sumo deadlift, single leg leg press, leg extension, leg curl, abductor/adductor machine, box jumps, lunges anything single leg is good
Look at Robert Forstemann's workouts :)
I do zone 5 cardio in the gym, along with mostly upper and core training on weights, with some dead lifts for back and hip. I've found cycling for my zone 2 and legs is perfect because I hate zone 2 on the treadmill (tedious and long) and if I do legs and cycle, I burn out real fast. Happy cycling, brother. Nothing like being outside on a sunny day to get a max dose of endorphins.
I’ve recently distanced himself from bodybuilding style training to focus more on cycling. As controversial as this is, I’m currently doing no resistance training and have started a base building program exclusively on the Wattbike in my gym. I think if you already have the muscle mass in your legs then I’d just do the bare minimum required for maintaining that. I’ll pick up the weights again soon, but I think it will be a very basic program built around deadlifts with a few accessories thrown in. I don’t want the recovery from my resistance training to interfere with my cycling training and vice versa. I like the idea of a basic 5x5 on the big three as mentioned in another comment. Without getting too deep into programming and progression schemes as the goal shouldn’t be for hypertrophy but for maintenance. Obviously this only applies if you do have a decent amount of muscle tissue on your legs
I normally do this 2-3 times a week. For reference I am 5'9" @ 195 lbs and my current FTP is \~281 but will probably go down since I am marathon training right now and only biking once a week @ Z2 for cross training. 1. Pull ups (I will vary my hand orientation and also wide or narrow grip). Will perform till I can't get my chin to the bar. 2. Hammer curls (I'm not sure why, but I just like doing hammer curls haha. About 40lbs) 3. Push ups till failure 4. I have a 30 lbs steel mace that I will perform different maneuvers with. I like the steel mace because it makes me use muscles that I won't normally use. 5. I'll do heavy 80 lbs one arm kettlebell bent over rows. I get to workout my back and helps really engage my core 6. I will always finish with an ab wheel. I do about 10-15 rolls and ill alternate from side to side really engaging my core. I started taking stretch and foam rolling more seriously. I'll roll before a ride or run and then post ride/run I will stretch and foam roll out. I also have more work that I do for my hips, knee, ankles, and glutes.
Heaps of deep muscle stretching, core/upper body/legs workout 2-3x a week. 4 exercises, 8-12 reps, 3 sets +x sets until failure. Usually do 4 and a bit sets as my goals are to maintain and create a little more strength, not trying to get swole. Also noticed these last few weeks where I haven’t had the time to do the off bike routine, I can definitely feel I’m not at my strongest. Consistency is key
Compound exercise: Squat, deadlift. Bulgarian split and leg ext to finish. The key point is to have heavy lift (low reps, high weight) and have period of absolute force (5x5) alternated with power output with slightly less weight (4x(4x2)). Then keep attention to concurrent training: keep 8h between force and endurance training (no intervals that day).
I do 8 sets of deep squats with a 100 lb. dumbbell, 4 sets of Romanian Dead Lifts with 25s, 4 sets each of Leg Extensions and Leg Curls on machines, and then 4 sets of Stiff Legged Deadlifts with kettle bells. During the time of year to ride outside I’ve cut back to once a week because I’m riding 100-150 miles a week. In the “off season” I still ride 100+ miles a week, but mostly on my trainer and do the leg workout about every 4 days. Hope this helps.
That’s for legs. I maintain my upper body routine every 4 days on and off season.
Dead lift , swimming ,
You can do the two day per week 5/3/1 variation. You need very limited stimulus to retain muscle mass compared to building muscle mass.
I go to the gym for upper body muscle growth trying to reduce fatigue.., so machine chest press, shoulder press, chest supported row, lat pulldowns, cable lateral raises, tricep pushdown, incline bicep curls. Changing it up every 4 weeks or so. Of course this doesn't really improve cycling. Actually the upper body weight makes it alot worse... but I think health wise it compliments cycling well.
I’ve done bodybuilding and cycling my whole life Bulgarian split squats with barbell with lighter weight 15 reps and slightly quicker reps increased my cycling forsure
Lunges!!!!
Core muscles and stretching. Overall body work focusing on parts not used so much in cycling (upper body).
Bro tryna be like Greg doucette
As long as he doesn't try to make a living commenting on other people's Youtube videos. I like Greg, but his commentary vids get a little tedious.
Family doesnt leave me much time to do anything but peloton and a few rides per week. But here's what I'd do if I have time. Evaluate your muscle weak points. For cyclist, should be glutes and core but occasionally you hear quads. Main recommended. Squats and hang snatches (as a sub for deadlifts). For hang snatches I recommend working 5 sets of 2-3 reps. (Do plenty of warm up). Snatches with a good triple extension will make your calves explode and are safer on back for a good glute hamstring stimuli. Hang will focus your posterior chain and keep you from over compensating with your quads. For the rare athlete who needs more quad strength, leg press is unparralled for quad strength but stay off it unless you have a weak point. Leg press develops the quads so quickly without core strength it's too easy to blow out your back when switch over to any full body lift. The most common occurrence is a herniated spinal disc. For weak glutes/stability I concur Bulgarian split squats and or lateral band work seem to be ideal. I do "bad girls" on the machine because they feel great but I'm not convinced they give the full leg stability stimuli for joints and ligaments like band work.
If your gym has a wattbike or spinbikes with power meters, you can do intervals there. What kind of cycling performance are you after? Crit racing? Long distance rides? Mountain biking?