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Weight Training

53 comments · 741 views
twoyacks
Dec 06, 2013 at 06:25 PM
I use the Casein at night before beddy bye time.  If you take a scoop and mix it in a bowl with some water you can make a protein pudding.  The Casein is slow release so your body is getting fed while you are dozing.  I wake up less hungry and am less apt to stuff my cake hole right before bed if I eat the pudding concoction.  

Ros Knopov
Dec 07, 2013 at 11:42 PM
Just found this thread. Good stuff here.

I've been trying to figure out how to keep my nutritional intake inline with the gym work I've been doing these last few months and it's been challenging. I've been in the gym for a few months now, knowing that I'm going to need some good power and strength for next season if I want to do track and race more consistently. Started light initially until body felt acclimated to weekly gym sessions, now I'm doing 2hr sessions 4 times a week. 2 hard sessions (~75% of 1RepMax) and 2 light sessions (~60% of 1RepMax). Lot's of leg and core work. It's really challenging my joints and general recovery. So far I'm not breaking down and handling it well, but walking that fine line some days. 6hrs of sleep doesn't help on some busy workdays obviously, but aside from eating healthy lean foods, a few whey protein shakes a day and a multi-V, I am trying to figure out what else I can add to really give my body the replenishment it needs (not just basic protein for muscle growth). Anyone take fish oil, or anything else that helps with just overall maintenance, joint relief, or detoxification?
Ryan J
Dec 08, 2013 at 02:06 AM
Lifting weights is barbaric. Ride, starve yourself, and drink plenty of espresso.
Jules
Dec 08, 2013 at 02:31 AM
Sleep, Holmes is the elixir you seek.
Ros Knopov
Dec 08, 2013 at 02:46 AM
@Jules, wish sleep came in a bottle. I am always running out it seems.
eragot
Dec 08, 2013 at 02:49 AM
sleep more, workout less. for cycling purposes, even as an elite track cyclist, I was in and out of the gym in under an hour. use the extra hour for sleep.
Ros Knopov
Dec 08, 2013 at 03:37 AM
I hear you guys. Sleep is definitely critical, won't ever argue against that. Sleep and I just need to become better friends this coming year. 
Jules
Dec 08, 2013 at 04:50 AM
Seriously; want to know how even talented athletes can endure and grow stronger while training 5 hours a day? 10+ hours a day of sleep. If you want to train like the Big Kids you gotta be ready to recover (aka sleep) like they do... (Posts knuckle-head at midnight...)
vlad
Dec 25, 2013 at 01:09 AM
Nice set though bro, you didn't touch your chest. Do you even lift? http://youtu.be/OloLS5kTrVs
Jules
Dec 25, 2013 at 03:49 AM
1:03 is PERFECT
dvollbach
Dec 30, 2013 at 04:46 AM
No joke, I totally ran into this guy at the bar tonight. It was hilarious. I went up to him all, "hey man, sorry, but you look just like this dude from this, 'Bro-Science' Youtube thing." And he was all, "Yeah, what's up man, that's me." And we shook hands, and it was funny. Super friendly in real life. NOW GO GET RIPPED! I'm hitting the gym tomorrow.
eloy
Mar 29, 2020 at 10:10 PM
released yesterday...

FITTER, FASTER, STRONGER. Ep. 1 - Hittin' the Gym w/ Nino Schurter


https://youtu.be/X-L3HgyDRPg
mugwump
Sep 30, 2021 at 02:43 PM
I'm looking into weight/strength training options for the fall/winter of this year.  I'll post stuff as I come across it.

This article from Training Peaks has a series of exercises that can be done relatively quickly at home and with minimal equipment.

https://trainingpeaks.com/blog/the-best-strength-exercises-for-cyclists

What are the best strength exercises for cyclists?

  • Planks with variation: core strength helps maximize efficiency on the bike.
  • Lunges: fire up the main muscle movers in cycling, including your glutes, quads, calves and hamstrings.
  • Leglifts: Target your hip flexors and abdominal stabilizer muscles for a smoother pedal stroke.
  • Burpees: require full-body explosive power.
  • Other weighted exersises to try include renegade rows, kettlebell swings, single-leg deadlifts, and front squats.
Mark Taylor
Sep 30, 2021 at 03:37 PM
You should all be cross country skiing 
RobertMullen
Oct 02, 2021 at 12:04 PM
Not ski jumping? 
mugwump
Oct 04, 2021 at 08:34 PM
This is an interesting nugget I just came across

"In roughly the first 6 weeks of strength training, most – if not all – of the strength gains you make will be thanks to neurological activation, not muscle hypertrophy. So in these first few weeks, lift light weights, and learn how to lift with perfect form."

Don't know if it's true, but it's an interesting thought.

https://www.bicycle-guider.com/cycling-advice/cyclists-strength-exercises/
GregHoge
Oct 04, 2021 at 08:51 PM
I believe it. I think the bro-science term for that is "noob gainz".
SammuelAuld
Oct 04, 2021 at 08:53 PM
I've never found a better combo for both the quad and hamstrings than doing super sets of pistol squats and one-legged box jumps, particularly because it smooths out asymmetries that you may have.  Usually do 5 pistols and then 3 one-legged box jumps, maybe 8 sets or so.  Here is some background, https://www.bicycling.com/training/a34063049/tips-for-mastering-pistol-squats/
mugwump
Oct 06, 2021 at 08:59 PM
Came across this on pez

https://pezcyclingnews.com/toolbox/strength-training-for-cyclists-over-50/

The following both makes it enticing and a sense that it might be too good to be true.

"None of these 3 days should leave you feeling tired, sore, or worn out that day, or the next 2 days. But instead, you should leave the gym/strength training session feeling invigorated, energized, and better than you came in. Do this consistently for the next 10-12 weeks, and you’ll be off to a fantastic start for your riding season."
AdamYaffe
Dec 01, 2021 at 09:36 PM
Started a new 10 week strength training plan this week. After 4 sets of squats today with a mere 10 lbs my quads are SCREAMING. God help me...
Thierry Bonnaire
Dec 01, 2021 at 10:26 PM
https://youtu.be/U11QNOq0npg
AdamYaffe
Dec 02, 2021 at 04:15 AM
Super interesting, Thierry. What is your feeling about low cadence work? I have included in the plan I’m following but not sure now the science backs that up!
eloy
May 20, 2022 at 02:48 PM
https://www.prnewswire.com/news-releases/strava-acquires-injury-prevention-app-recover-athletics-301549116.html

Strava Acquires Injury Prevention App, Recover Athletics 


---

Downloaded the app to check out and I feel like I am missing strength and stretching, which I feel I'm missing, but the app has one of those "strength" players, rather than a simple straight ahead video, is a kinda step by step playlist which makes really hard to use, impossible to cast, etc... so far, do not recommend. Here's hoping strava pushes some simple improvements