My routine is 21 lifts of 10 reps then into the pool for 30 minutes. I get my pulse up to 100 before I pump iron. My logic is the body gets damaged with repetive motion issues after a many kms. Riding is all one dimension and over use of quads. We lack lateral strength. I stress building the lower body (from abs down) using leg extension, calf raise, hamstring curls, 45 degree leg machine and the hip machine. My lower body routine empsizing moving the power to parts above the overused lower quads I avoid squats and lunges cause I tend to injure myself. I’m old school -free weight/machine– but the new school of lifting/exercising on the ball etc makes more logic– but at 65, Im not comfortable lifting/straining with an unstable base.

My upper body isweighted rows, lat pull downs and bench presses (level, decline, incline).
I use the pool to achievea bit of flexabilty. I never try to achieve aerobobics in a gym as the open road is so much more fun.
This plan helps my power up hills and 1-2 km sprints. I suspect it helps me if/when I crash. My biking friends ride all year whereas for 4 months im down to 50-100kms/week.

How do I compare? Subjectivly they can out perform me from Feb to April in 60-80 km rides but I can out sprint/out climb them. Yes, my long rides are very tuff after in Jan-Feb. By May, we are even at 60-80 kms rides but I keep my sprint/climb advantage.

Feedback?

Also, I’ve been racing for 21 years. I think that cycling is both wonderful and horrible for the body after many years. Cycling, by itself, makes one weak and injury prone as we age. Weight lifting can help that. I feel less neck, back, and shoulder pain when I’m physically strong.

Lastly, I race in the midwest and it’s nearly all crits. I’d much rather be physically strong than super light in this region. I also think it may help one be a bit more robust throughout a long season.

Just my opinions. Thanks!

Thanks for response.

If he has learned proper squatting style, there is no problem in heavy lifts with 3 to 5 reps.

It is difficult to say what is a realistic goal since I don’t know the rider. Doing squats with 1 x own weight should be realistic for most athetes and I have athetes lifting more than 1½ x own weight, but don’t focus too much on the absolute values. Personally I tell my riders to focus on explosiveness in the lifting phase.

Is your 12 week strenght program ok for a 16 yrs old cyclist. Ended season was 22 race days with stage racing too. He trains with powermeter on his bike and has done free weight training in 2 earlier training seasons (mostly easy to medium weights, technique training).

Are sets with 3-5 reps too hard for 16 yrs old? What would be good level to target to in squat? 8 x 3 x own weight? More than own weight?

Thanks for your excellent site.