Cycling and gym training ?

[pastapouch]

This is a cycling specific workout designed for me by a top class personal trainer.

The loads depend on your fitness levels but the emphasis is on light!

Judging the advice and comments here I suggest you get a personal trainer to work out a specific programme for you so you don't stuff yourself up.

It takes 2 hours to work through so forget the 1 hour dash

Warm-up: choose 2 from the following

 

Walking/Running 10 Min

Cycling 10

Rowing 5

Programme Sets Reps Load

Chest/triceps

Dips 3 12-15 n/a

Flat Bench Press3 12-15

Incline Dumbbell Press3 12-15

Tricep Pushdown 3 12-15

Tricep Extension3 12-15

Back/Biceps

Lat Pulldown (in front, wide grip)3 12-15

Seated Row 3 12-15

Barbell Curls 3 12-15

Alternate Dumbbell Curls3 12-15

Back Extension 1 12 - +

Wrists/Shoulders

Reverse Wrist Curls Barbell3 12-15

Alternate Wrist Curls Dumbbell3 12-15

Deltoid Front Raise Barbell3 12-15

Deltoid Lateral Raise Dumbbell3 12-15

Quadriceps/Hamstrings/Calves

Squats (Smith Machine)4 12-15

Leg Press 4 12,10,10,8

Leg Curl 4 12,10,10,8

Lunges (Smith Machine) 4 12-15

Seated Calf Raises 4 12,10,10,8

Standing Calf Raises 4 12,10,10,8

Abdominals

Crunches (bench) 3 25-30

Obliques Crunches (bench) 3 12-15

Roman Chair Hip Flexor Bent Leg 3 25-30

Cooldown: choose one of the following Min

Walking/Running 10

Cycling 10

dude, the average hubber is a 8 hr a day working person. I don't think anybody will be able to spend 2hrs in the gym...

whoa , the auto scroll funct

i

on

doesn't re

ally

do it for me...

[PeterM]

Just my 2 cents worth:

 

I have been cycling for over 4 years now and loving it; my road cycling fitness is continuously improving; am K seeded with PPA; have no interest in going to the gym - never been at a gym.

But a few things happened during the last few month - i slightly cracked my shoulder joint and had to give cycling a break; work got very busy; had a nasty cold for the last few weeks (it returns...); my cycling fitness is low; and two weeks ago my better half took out a family gym contract.

So i went to the spinning classes - well, after figuring out how it all works, what to wear, etc - I really enjoyed the spinning classes, especially how convenient it is. It fits in well with work/family/winter/etc. It is not as good as a club ride but it is good for what it is. And if you push youself hard it really works on once fitness. Have been going 5 times per week and i really feel that my fitness is getting up to scratch!!

I am not looking for core muscle strength as i am fairly big and my upper body strength is high. But i want to improve my road cycling fitness and i can see how spinning at the gym can help me with that.

[Ikonic]

This is a cycling specific workout designed for me by a top class personal trainer.

The loads depend on your fitness levels but the emphasis is on light!

Judging the advice and comments here I suggest you get a personal trainer to work out a specific programme for you so you don't stuff yourself up.

It takes 2 hours to work through so forget the 1 hour dash

Warm-up: choose 2 from the following

 

Walking/Running 10 Min

Cycling 10

Rowing 5

Programme Sets Reps Load

Chest/triceps

Dips 3 12-15 n/a

Flat Bench Press3 12-15

Incline Dumbbell Press3 12-15

Tricep Pushdown 3 12-15

Tricep Extension3 12-15

Back/Biceps

Lat Pulldown (in front, wide grip)3 12-15

Seated Row 3 12-15

Barbell Curls 3 12-15

Alternate Dumbbell Curls3 12-15

Back Extension 1 12 - +

Wrists/Shoulders

Reverse Wrist Curls Barbell3 12-15

Alternate Wrist Curls Dumbbell3 12-15

Deltoid Front Raise Barbell3 12-15

Deltoid Lateral Raise Dumbbell3 12-15

Quadriceps/Hamstrings/Calves

Squats (Smith Machine)4 12-15

Leg Press 4 12,10,10,8

Leg Curl 4 12,10,10,8

Lunges (Smith Machine) 4 12-15

Seated Calf Raises 4 12,10,10,8

Standing Calf Raises 4 12,10,10,8

Abdominals

Crunches (bench) 3 25-30

Obliques Crunches (bench) 3 12-15

Roman Chair Hip Flexor Bent Leg 3 25-30

Cooldown: choose one of the following Min

Walking/Running 10

Cycling 10

 

Anything more than 45 minutes in the gym is a waste. Quality is always better than quantity in the gym

[Jon0]

go look at www.training4cyclist.com

they have programs for spinning+gym work there.