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Weight training for cyclists is a debated topic, it's up to you to make your own decision. Try it, if it doesn't benefit you, then you don't need to continue the regime.
Weight training for cyclists provides four main benefits:
1 -Crashes are all part of cycling, having a stronger upper body will provide extra protection during crashes, and help you avoid having to take recovery time off the bike.
2 - On fast descents, you will use a lot of upper body strength whilst cornering. Having stronger arm and core muscles will stop your muscles from fatiguing, allowing you to keep control over your bike during the descent.
3 - Having stronger quads and hamstrings means you will be stronger during climbs, and you will also be able to sprint faster.
4 - Having a rigid upper body means that more power gets through to the pedals, so your overall performance and efficiency will increase.
There are two main ways of undergoing weight training for cyclists: with equipment, and without equipment.
If you don't have any equipment, there are exercises you can do around the house and on your bike to increase your muscle strength.
You can do push-ups, sit-ups and 'supermans', anywhere there is a flat surface. Those three exercises will strengthen your triceps, shoulders, abdominal and back muscles.
To do a 'superman', lay face down on the floor, with your arms extended in front of you. Lift your arms and legs off the floor, arch your back, and try to keep your lower stomach the only part of your body touching the floor.
Whilst on your bike, you can ride in a higher gear than usual, for one or two minutes, and repeat, this will increase your overall leg strength.
If you have your own equipment, or access to a gym, you can do rowing, squats, pull-ups, push-ups and weighted step-ups to increase your overall body strength.
Weight training for cyclists is different from how body builders and power lifters train, it is more of a hybrid between the two.
Weight training for cyclists at the start of the season should be done with weights which you can only manage 6 repetitions with. You should only do 1 or 2 sets, since this puts a lot of strain on your muscles and joints.
Weight training for cyclists towards the end of the season should start be done with lighter weights which you can manage 12-15 reps with, completing 3 - 5 sets, this reduces the chance of injury right before the start of the season.
Without a well prepared cycling training plan, weight training for cyclists is more or less a complete waste of time.
I highly recommend combining your weight training regime with the MyCycling cycling training program. Click Here to go straight there!
Schwinn Midmoor Bike For Men
I am very happy with the bike Schwinn Midmoor Men's Hybrid Bike. The bike is solid but relatively light. If anybody's looking for a step up from a basic ride-it-sometimes bike, this one is nice. If you're still only going to ride it sometimes, then why bother?
It's a little heavy to be called a road bike, which is probably why it's not, and I'm still wondering why exactly there needs to be a suspension (which must have added a fair share of useless weight). Also, the handlebar isn't as adjustable as most would like, and if you're 6′ tall and one of those people who likes their legs to be fully extended when pedaling, it might not be possible on this bike. Frame feels very solid and strong, yet lightweight aluminum. After a professional tune-up (and the 2 components above replaced), the bike is handling great.
The shifter is a good Shimano shifter (but not their best of course, this is a $240 bike). The gear changer is a basic Shimano touring, but still a Shimano. Very easy to assemble. It is mostly assembled. You will need to have the brakes and gears adjusted, and the wheel trued.
Schwinn Midmoor should be advertised as great bike that needs some additional parts purchased (to replace the 2 cheap components that will break easily)!
I added a nice comfortable seat, rear and front lights, splash guards (I know they aren't pretty, but necessary on a commuter bike, and actually looked pretty good with it). I might even add a rear rack, since this is now my official commuter bike. Once I poured some money in on repair mentioned above, accessories and a tune-up, I love this bike.
I wanted a nice durable bike just to run local chores but once I started riding this bike I found myself taking longer and longer rides. Aluminum frame makes it light weight for this type of bike. The wheels/spokes give it a distinct look. The seat could have been softer, but other than that it's a great ride. I purchased the bike in August and up to this point it has been completely trouble free.
Schwinn Midmoor Men's Hybrid Bike (700c Wheelsnice bike for the money. Light, smooth ride and fast.
About the Author
Should I buy a Santa Cruz bullit?
A friend of mine is offering me his 2004 santa cruz bullit to me for 1600 dollars. The bike has only around 300 miles on it, and a good component package. The bike also is my size, I am 5' 7" Bike Setup
Frame Size- Medium (M)
Front Suspension -Manitou Sherman Slider dual crown fork – 8 inch travel
Rear Suspension - 5th element – 8 inch travel
Rims – Atom Labs – high end wheels
Drive train – Shimano Saint Cranks and Shimano XT shifters
Front and Rear derailleur – Shimano XT
Brakes - Hayes Nine disc brakes
Stem - Easton Vice
Handle Bar – Easton EA50
Thompson - Seat post
Werewolf 2.5 tires
Cane Creek headset
Dont give my his # or I WILL buy it!
Titus FTM Carbon
Plush carbon mile-muncher
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