Incorporating free weights into one of your cycling training programs is an important element to increase your cycling finesse. You can use the stationery weight machines if you are unsure of the proper technique in lifting free weights.
Important elements to do every time you workout with the weights are; always warm up first with light stretching and light cardio work. Never lift to failure. Meaning, you don't ever want to do so many repetitions with a heavy weight that your muscle 'fails' and can no longer lift the weight. Use the heaviest weights possible without going to failure.
Using the heaviest weight possible allows you to do less repetitions but, they must be explosive movements to be really effective. Rest thoroughly between sets. You do not want to continue stressing the muscle. This is what will create bulk. Micro tears are created in the muscle when you push them beyond their endurance. They need rest to repair them.
When using free weights, you want to do exercises that mimic the movement you use on the bicycle. It's also important to note that keeping your body mass down as a cyclist is key to riding great races so you must follow a few key principles to training for strength and avoiding the mass.
Keep the amount of weight you lift high but, do a very low amount of repetitions, from 1-5. Make sure you rest long enough in between sets to have a full or close to full recovery. The point is to avoid the destruction of muscle tissue that comes from overworking the muscle. When the fibers breakdown to such an extent, the body works many times harder to repair it and as a consequence builds a bigger and stronger muscle.
When you train extra hard, especially with weights, you must eat a lot of protein or your body will not be able to repair itself and you will end up being weaker because of it. So, keep these principles in mind when searching through the many cycling training programs out there.
Important elements to do every time you workout with the weights are; always warm up first with light stretching and light cardio work. Never lift to failure. Meaning, you don't ever want to do so many repetitions with a heavy weight that your muscle 'fails' and can no longer lift the weight. Use the heaviest weights possible without going to failure.
Using the heaviest weight possible allows you to do less repetitions but, they must be explosive movements to be really effective. Rest thoroughly between sets. You do not want to continue stressing the muscle. This is what will create bulk. Micro tears are created in the muscle when you push them beyond their endurance. They need rest to repair them.
When using free weights, you want to do exercises that mimic the movement you use on the bicycle. It's also important to note that keeping your body mass down as a cyclist is key to riding great races so you must follow a few key principles to training for strength and avoiding the mass.
Keep the amount of weight you lift high but, do a very low amount of repetitions, from 1-5. Make sure you rest long enough in between sets to have a full or close to full recovery. The point is to avoid the destruction of muscle tissue that comes from overworking the muscle. When the fibers breakdown to such an extent, the body works many times harder to repair it and as a consequence builds a bigger and stronger muscle.
When you train extra hard, especially with weights, you must eat a lot of protein or your body will not be able to repair itself and you will end up being weaker because of it. So, keep these principles in mind when searching through the many cycling training programs out there.
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