As a new cyclist, I am in agreement that I must change how I work out in the weight room. During the past year, I’ve suffered several lower and upper body injuries simply by trying to maintain what I’d achieved with weights prior to getting into cycling. The two sports are absolutely incompatible from my personal experience. My focus must be on not tearing fibers in the weight room; I appreciate this information.

Hi, Jesper I have read the article you are refering to and I agree that the Squat is the most effective exercise for cyclists. But I realy think you and others are missing two important points. As you know every movement are supported by other muscles.

First; Doing the Squad demands a very strong back, and the knee demands support from the hard pressure from the weights. The knee/leg extension develop the muscles close to the knee and supplement to your overall strength in the leg. This will eventualy make you do even heavier training in the importent Squad exercise.

Second: The use of the Round Pedalling technicue is also demanding very strong Calves, buttock and the muscle you develop from training the leg extension when you pull the pedal up and push forward (like kicking)

I am new to specific training for cycling but necessarily need proper specific advice.

I have a 1700 KM trek to do by July 2009, across the Rockies within 2 weeks time (14 days).This is our last part of a transcanada tour started several year ago.

It is on a tandem (father and son event).
I have been able to do some 1400 Km in 14 days across the prairies this summer but came back with pains that took over a month to recuperate. But for sure, the Rockies I will need to develop more strength and endurance.
We have only 2 days before hitting the hills from Edmonton.
We normally travel heavy (500LBs in all, bike, captain, stoker, the trailer (BOB) and supplies).
I am training twice a week in a gym lifting weights and squats. I squat with 60 LBs weights for 1 minute intervals over a bench(stepping) and do full jump all stretched 10 X in between with recuperation at least 3 times.
Other training includes pushing weights (200 LBS 100 times)as fast as possible. I can push 400 LBS but barely 5 and slowly.
Will these efforts suffice or should spinning on a bike be added or any other exercise?
I wish the training will permit me to maintain a minimal distance in hills of at least 140 KM a day. At present, this summer, I barely attained 100Km day average( with a max of 153Km one day).

Your assistance will be greatly appreciated.

Chris

I will recommend triathletes to use the same principles as road cyclists if they decide to strength train.
http://www.training4cyclists.com/weight-lifting-for-road-cyclists/

also do you have a layout for a workout that i can print off?

Thanks in advance,

Evan