Article: Weight Training during Base Training

Over the course of the last few years lifting has been getting more and more popular with cyclists. Strength training can be a very valuable tool that you can use for your cycling ventures.

The best way to start weight training is slow. Making the mistake and trying to accomplish too much, too quickly will lead to injury. Weight training can last several months to year-round depending on the rider. Normally the younger the athlete the less weight training is necessary. The older we get though, the harder we have to work on our strength.

The best time to start weight training is during the "base" months of training (soon after the racing season hopefully). Remember it takes longer to get back into shape than it takes to lose fitness.

There are several programs on weight conditioning for cycling, but one common chord strikes all programs. This similarity is what is referred to sometimes as the "adaptation cycle." This is when you condition your muscles, ligaments, bones, and tendons over a period of time in order to get ready for the strength gaining phase. You condition yourself by starting out slowly and working your way up in weight. This results in an adaptation by your body that will allow for it to perform better and reduce the chance for injury. It is very important to start your training with this cycle.

Adaptation Cycle: This cycle is simple and not too incredibly demanding. The weights will include reps 12-16, sets 3-4, rest 1-2 min, with 5-10 min warm-up and cool-down. The amount of weight you use should be light and you should be able to complete at least 4 more reps if you were to try and get more than 12-16 reps. If you are struggling on your last few reps you have the weight too high. Complete squats, seated rows, bench press, leg press, ham string curls, quad extensions, calve raises, and abdominal work. Four to six weeks should allow enough time to adapt to your new training tool. Athletes that have never lifted before should definitely take six weeks for this cycle.

Maximum Strength Cycle: Once you have consistently used the weight room for a month and have been getting your form and your body in tune, it is time to start increasing your strength by applying heavier loads. Your repetitions will come down below 10 and the weight will increase. On your last repetition of each set you will be close to failure. You should be able to do one more if you had to (always use a spotter during this phase). The strength cycle will now last up to 4-8 weeks. The weights will include reps 4-9, sets 3-4, rest 1-2 min, with 5-10 min warm-up and cool-down. Complete slow controlled movements of squats, seated rows, bench press, leg press, ham string curls, quad extensions, calve raises, and abdominal work. You should complete this workout 1-2 times per week depending on how much "hard" riding you are doing. If you are completing hard rides, you would only want to do this once a week.

During this time you should be noting gains almost linearly for up to six weeks. After about 6 weeks your upwards climb in strength will begin to flatten out and you will find yourself repeating the same weights on consecutive workouts. This is a signal to change your training protocol. At that time you will switch your strength into a more functional cycling muscle by training it to move fast under load. You need strength to have power. Remember that power is strength x speed.

Power Training Cycle: After you have built some good strength in your legs you are now ready to take that strength and learn to move that strength faster than before. You will lower the weight that you were previously completing in the strength phase and begin to move faster through your range of motion and complete higher repetitions. This power will allow you apply more pressure to the pedals.

This cycle can last about 6 weeks and you are basically beginning to condition your muscles to be able to complete high weight at high reps-something you would not be able to do without the strength phase. This should help with overall power and increased sprinting ability on the bike. The amount of reps comes back up to 10-16 and the speed is quicker now. Long periods of rest are required during this phase due to this type of exercise. The weights will include reps 10-16, sets 3, rest 2-4 min, with 5-10 min warm-up and cool-down. Complete fast controlled movements of squats, seated rows, bench press, leg press, ham string curls, quad extensions, calve raises, and abdominal work. You should have a training partner spot you during these exercises. Once again, you should complete this workout 1-2 times per week depending on how much "hard" riding you are doing. If you are completing hard rides such as hills or intervals, you would only want to do this once a week.

After about 4 weeks you will notice a plateau again and you will not be increasing the weight anymore. This is a perfect time to drop the weight again and start completing the Endurance Phase which convert all of the strength and power into a more functional cycling muscle.

Endurance Training Cycle: By the time this cycle becomes part of your regimen you should have built up some solid power. You should be able to feel the new power when you are on the bike. Short "out of the saddle" efforts will seem easier. Unfortunately most bike races are not short "out of the saddle " efforts. They are long, they are hard, and not everyone is capable of even completing endurance competitions.

The Endurance cycle is your transition cycle. You have spent your hours in the gym and now it is time to take the new strength to a higher endurance level. This phase is the hardest phase to complete and complete properly. You should plan to allocate a solid 4-8 weeks to this cycle. You are now training your muscles to fire continuously, much like a climb or long intervals.

It sounds boring but here it goes: 4-8 weeks (8 if you are a beginner), 2 times per week
(unless completing similar workout on bike outside), Reps 40-60, 3 sets, 2 min rest, at a medium speed pace. Complete squats, ham string curls, knee extension, calves, push-ups, cable-pulls, and abs.

The duration of this workout is shorter. This is mostly due to the probability of you being outside and completing similar workouts on the bike during the week. Also, if you are nearing competition you should normally try to finish up your weights about 3-4 weeks before the racing season. Just remember, by the time competition rolls around you should be extremely sport specific and be completing all high intensity and strength outside on the bike.

FYI: Unfortunately as we age we also lose strength. Because of this we have to work harder to maintain past strength levels. If strength is really a weakness for you then you always have the option of continuing weights throughout the racing season. Once a week can be beneficial. However, once again, if you are completing workouts outside at high intensity you must be careful to not over train in the gym.

** This article is for reading purposes only and is not an exercise prescription. These types of exercises can be dangerous and should only be attempted by experienced weight lifters. Always consult with your physician before beginning any exercise program like the one explained above.