Do you hate the gym? Too many mirrors? No enough fresh air? Men walking about with biceps nearly the size of your quadriceps? Well, full disclosure here: I’m not a huge fan of the “fitness center.” I prefer two wheels, pedals and an open road. But the time has come to mix in some core work, swimming and the treadmill — not in any particular order. I know I can handle the core work and swimming. However, my road running days long since past (three foot surgeries), the treadmill will be an iffy, as much as I am loathe to admit. Today, post 30-mile morning spin, it was time for a get-acquainted-with-the-equipment type of visit to the gym. Pop in. Walk the floor. Meet the life guard. Ask questions. Visualize and begin thinking about mustering the courage to come back a few times a week. The outdoor pool’s water temperature clocked in at 82F. Wow. About half the lockers were available. Awesome. The free weights were lined up against the wall, waiting patiently for motivated hands to start lifting them. Great.
I’m amazed at the fitness industry’s ability to re-invent what are pretty basic tenets of resistance training: hoisting overhead, pulling downward, or just moving your trunk. Once you step foot into a fitness center, you can be overwhelmed by all the choices — not to mention the banks of televisions! One must go in with a plan. I’m no gym rat just yet. I did some circuits and rather enjoyed it. Page 150 of The Cyclist’s Training Bible now has my full attention. It’s the page that starts a chapter on “strength” training with weights. Class is in session. Here goes something. Something different. Something to make me a better cyclist. How do you mix in cross training? How much is too much? Or too little? I’m really interested to hear your thoughts.
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{ 7 comments… read them below or add one }
I find for myself that weight training is imperative for my cycling not to decline. Leg weights as well as full upper body and no short-cuts either. When I was my strongest and riding my most epic rides, I was fitting in two gym workouts/week. And they weren’t wimpy either. Do I like the gym? Sure, about as much as I like dental exams…but you gotta do it, right? I encourage cyclists to think “inside the box” – get to your local sweat box and just do it. Your body will thank you later whether you ever hear it or not.
I like weight training, but had to stop almost 3 years ago because of some health problems. Had a retina detachment and have been healing ever since, but still can’t see out of my left eye. I also had my second back surgery. I quit running, and cycling is my main exercise activity. My cross training at the moment consists of a wide variety of movements using an exercise ball. That’s right, an exercise ball. I’ve found some of the exercises it be quite challenging, and it also works on my core strength and balance without stressing my bones. I’ll probably do weight training again as soon as my back is fully healed. I may sound like a train wreck (and sometime I think I am), but I’m 57 years old and I’m passionate about cycling. Right now I’m riding about 400 miles a month, and would like to ride the Southern Tier this year. I believe in cross training, but I don’t really care for the whole gym rat thing either.
This from Cyclingnews Fitness Q&A – February 2, 2010
http://www.cyclingnews.com/features/cyclingnews-fitness-q-and-a-february-2-2010
I don’t do the gym, i choose instead to workout at home. I did a 90 day round of P90X last year with really great results. Now, I simply put my own program together using the P90X dvd’s to focus on upper body and core. When the riding is light, I throw the leg workout into the routine. Either way, whether you do it at home or in the gym, weight training is really beneficial in a lot of ways for cyclists.
Hi Rich, I’m seeing more about P90X this year. I may be tempted to give it a go. For now, hitting the local gym on days I don’t ride. Nothing terribly intense. Just working back into the core strength program. Actually looking forward to the first time I have to enter the pool. Farmer tan will be a dead giveaway that I’m a cyclist. Not a swimmer or triathlete. Thanks for the tip.
Lloyd, welcome to BikeCrave. The fact you’re on the bike after two back surgeries is a testament to your desire to ride. Hats off to you. The exercise ball sounds like a good option to have in my back pocket. Variety should the weights begin to feel stale.
ME, I knew you’d have some good advice here. Thanks for sharing. New inspiration for me! I hit the gym at 6:30 a.m. today. Not quite a dental exam, but pretty close to a routine cleaning, if you know what I mean.