Cycling improvement caused by gym training.

[APJ88]

Hi guys,

Just some feedback from one of my clients,

Jason Stevens. 28 years old, recreational cyclist

 

Simple Fitness test before he started with gym/weight training

 

Best Argus time: 4 Hours 30min (2009)

Legpress max: 60 kg

Deadlift max: 45kg

1 Minute push-ups: 22

1minute sit ups: 24

1km Run: 9 minutes 22 sec

1.5km Row: 8 minutes 12

Bodyfat: 21%

After 2 months 2 - 3 times a week for 1 hour, combined with 8-10 Hours on the bike (race time included)

 

Best Argus time: Will see in March

Legpress max: 145 kg

Deadlift :70kg

1 Minute push-ups: 46

1minute sit ups: 39

1km Run: 6:30

1,5km Row : 7 Minutes 3 Sec

Body Fat: 19.5%

 

His Simonsvlei ride improved with 17 minutes from last year.
He much more motivated and want to break the 3:45 time for this years argus.

 

I only train cycling related styles, First a few weeks of basic conditioning and then moved over to explosive exercises his cycling will benefit from.

 

 

One80 Personal Fitness Trainers is an exclusive, upmarket Personal Training Centre situated on the Foreshore in Cape Town. We set ourselves apart from our competitors with our fun, exciting, FRESH and UNIQUE STYLE of training!

At most gyms the body is trained in one plane, using fixed positions such as benches or worse machines!, The reality is that the body does not work in one plane in everyday life, so why train like this? We at One80 don't train the body in isolation, but rather focus on training movement patters-making you strong throughout your whole body. Focusing on your core, dropping unwanted cm's, losing body fat and essentially transforming your body into the form you desire. Yes that is correct - We guarantee results! at One80 we don't use machines - we create them!!!

We are also one of the few places in SA that specialise in Kettle bell training.

So don?t hesitate, make the change...take control of your life and ONE80 YOUR LIFESTYLE!!!

 

GIVE ME A CALL FOR A FREE ASSESMENT. COME AND SEE IF YOU LIKE THE TRAINING STYLE. I PROMISE IL MAKE A BETTER CYCLIST OUT OF ANYONE WHO JOINS.

 

Ens House, North Wharf Square, Lower Loop Street, Foreshore, Cape Town, 8001

0832827956

joubert.andri@gmail.com

 

[APJ88]

Bump

[Brighter-Lights]

Interesting comparison... massive legpress increase...

 

So what was his weight before and how much does he weigh now?

[evanr4]

What are the rates for sessions?

[APJ88]

He weighed in at 76 when he started. Now about 73. -  3 kg is not 2 bad, We did not focus on weight loss, the program was mainly focussed on Power and general fitness.

[APJ88]

Between R180 and R200 p hour, normal personal training rates. Nice thing is that there is no joining fees and we do a fitness test every 1 to 2 months to show exactly how much the person imporved. We also do R300 a double session : 2 people trainig together. If anyone is int. Please book a free session.

[FanieFiets]

no offence but if a person spends 8-10 hours on a bike and has a proper cycling program he should be able to do sub 3 weather permitting. Especially such a lightweight!

 

[APJ88]

for someone that did his first race a year ago, stopped riding and started again in August, combining with gym training since Dec its pretty good id say. Its not just the time. This guy can sprint.

[Guest Agteros]

Interesting to note that Tim Noakes mentions in 'The Lore of Running' that a few studies could not determine that gym strength work did not increase cycling performance, although it did that for running.

 

They did disclaim that by mentioning that it could have been due to the design of the studies....

 

Till there are more studies indicating a increase in cycling performance by doing strength work in the gym, the best training for cycling is still T.I.T.S.

 

Something to ponder: Why are most of the pro cyclists skinny 'runts'* and not big bulky (at least legs) gorillas?)

 

*No disrespect meant nor intended

[APJ88]

80% of the teams in the UK and Spain we raced against combined gym training atleast twice a week with there normal miles. Its weight bearing exercises,  NOT BULKING OR BUILDING. Its there to improve strenth NOT MAKE YOU LOOK LIKE A BODYBUILDER.

ITS THERE TO IMPROVE BONE DENSITY.

 

[FrancoisO]

Good results, to bad i stay in Bloem

[APJ88]

Good results' date=' to bad i stay in Bloem

[/quote']

Thanx, dont worry u can still join a gym in Bloem and ask a trainer to help you.

[Brighter-Lights]

I started cycling in August and a month later did my first Karoo to Coast with takkies, flat pedals, the works...it rained most of the race and I finished in 5hr 23 mins...

 

Exactly a year later, I bettered my K2C time by almost 2 hours... yes... one year later I did a 3hr27min K2C.

 

Here I am, almost 4 years later, starting to train with a proper program for the first time and one of the books I'm reading, The Mountainbikers Training Bible by Joe Friel, makes weight training part of the daily routine...  

I still havn't started with weight training, but I'm wondering how much it will improve me... I've beaten some pro's in a few races before, I've never followed a training program, just rode hard all the time, I can barely squat my own weight for 20 seconds, but I still finish tops in most races... I think that my leg strength can be improved a lot with weight work... I'm just curious to find out how much of a difference it will make to my speed on the bike... 

[APJ88]

Here is a few pics of Christof van Heerden doing some of the explosive and core exercises i oncoporate in the power/strenth phase of the training program.

 

[APJ88]

I DID NOT TRAIN HIM, THIS IS IN GAUTENG, just for interest sake

[APJ88]

I started cycling in August and a month later did my first Karoo to Coast with takkies' date=' flat pedals, the works...it rained most of the race and I finished in 5hr 23 mins...

 

Exactly a year later, I bettered my K2C time by almost 2 hours... yes... one year later I did a 3hr27min K2C.

 

Here I am, almost 4 years later, starting to train with a proper program for the first time and one of the books I'm reading, The Mountainbikers Training Bible by Joe Friel, makes weight training part of the daily routine...  

I still havn't started with weight training, but I'm wondering how much it will improve me... I've beaten some pro's in a few races before, I've never followed a training program, just rode hard all the time, I can barely squat my own weight for 20 seconds, but I still finish tops in most races... I think that my leg strength can be improved a lot with weight work... I'm just curious to find out how much of a difference it will make to my speed on the bike... 

[/quote']

WELL THAT SHOWS YOU THAT UVE GOT LOOOAAAADSSS OF TALENT. I can promise you that core and gym work will improve you even more.

 

but its something you need to try , thats the only way ul know.