Weight Training for Cyclists: A Total Body Program for Power & Endurance [Paperback]

Ken Doyle (Author), Eric Schmitz (Author)

Book Description

Publication Date: November 1, 2008

Since the publication of the first edition of the only cycling-specific weight training book on the market, time spent in the gym has become a standard part of every cyclist's training schedule. This new edition, with updated material on core strength and nutrition, brings together the most current research on strength building and the most recent and effective equipment innovations. Authors Ken Doyle and Eric Schmitz explain clearly how strength training in the weight room translates to endurance and power on the road. How should an athlete fit weight training into an already demanding cycling program? How does the approach to lifting change from the beginning of the season to the end? Which exercises are best on what days? How many repetitions are needed? Doyle and Schmitz address all these questions and more in easily grasped, lucid language. More than 60 exercises are illustrated and described in detail, and ten sample programs guide riders through their season.

Editorial Reviews

Review

“Whether you are a new or seasoned rider, this book is for you and offers great illustrations of the changing approaches to off-the-bike training.” — Daily Peloton

“Weight Training for Cyclists covers everything you need to know. With detailed drawings of exercises that cover everything from stretching, upper, lower and core strength, as well as power development, you have a full training guide in your hands.” — BicycleSmile

“Weight Training for Cyclists presents clear and precise exercises for cyclists in a clear and logical order, with easy-to-follow drawings. An ideal book to help you gain power and endurance.” — Arrivee magazine

“A valuable resource for any cyclist. It not only gives you workouts, but it also takes you through finding a gym and a trainer, gym etiquette, the equipment, and more.” —BikeWorldNews.com

“The book is perfect to keep cyclists busy in the gym during the long, colder winter months. Gives enough challenging exercises and a variety of workouts to keep cyclists occupied on being stronger for spring.” — Salt Lake Tribune

“The volume is superbly illustrated with many line drawings showing a remarkable number of exercises.” — TheWashingMachinePost.net

From the Back Cover

Cyclists like to pile on the miles, but mileage alone can leave important muscle groups underdeveloped.

True improvement requires a balanced program of off-season weight training coupled with strength maintenance throughout the year to build total body strength. Weight Training for Cyclists will show you how to create the power you’re looking for and make you a better overall rider.

You don’t have to wait another season for the results you want.

By adopting this total body training program, you will improve your cycling strength, skills, and endurance—without adding bulk. In addition to building balanced strength, the resistance training program from authors Ken Doyle and Eric Schmitz will also:

• Improve sprinting power and climbing pace
• Increase bone density
• Boost lactate threshold and aerobic power
• Improve exercise efficiency

With detailed illustrations and instructions on how to perform the recommended exercises safely, Weight Training for Cyclists will help you develop the balanced program you need for success.

Ken Doyle has a degree in exercise physiology and is certified by the National Athletic Trainers’ Association and the National Strength and Conditioning Association. He has coached teams and individual cyclists for 25 years, is a licensed coach with the U.S. Cycling Federation, and is the head coach of the Santa Barbara Special Olympics Cycling Team.

Eric Schmitz also has a degree in exercise physiology and is certified by the National Strength and Conditioning Association, the American College of Sports Medicine, and the National Academy of Sports Medicine.

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Product Details

• Paperback: 212 pages
• Publisher: Velo Press; 2nd edition (November 1, 2008)
• Language: English
• ISBN-10: 1934030295
• ISBN-13: 978-1934030295
• Product Dimensions: 9 x 6 x 0.6 inches
• Shipping Weight: 15.4 ounces (View shipping rates and policies)
• Average Customer Review: 4.1 out of 5 stars  See all reviews (15 customer reviews)
• Amazon Best Sellers Rank: #27,337 in Books (See Top 100 in Books)
  • #25 in Books > Sports & Outdoors > Individual Sports > Cycling
  • #46 in Books > Health, Fitness & Dieting > Exercise & Fitness > Weight Training
  • #67 in Books > Sports & Outdoors > Coaching > Training & Conditioning

Customer Reviews

Most Helpful Customer Reviews

45 of 47 people found the following review helpful:

5.0 out of 5 stars Weight Training: A Forgotten Element, January 22, 2009

By 

Leslie Reissner "Sprocketboy" (Ottawa, Ontario, Canada) - See all my reviews
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This review is from: Weight Training for Cyclists: A Total Body Program for Power & Endurance (Paperback)

There are some who feel that weight training is a waste of time for cyclists and the limited scientific studies carried out so far have had mixed results as to whether pumping iron makes you faster. There are fears that the possible addition of muscle mass in the upper body (remember Lance Armstrong pre-cancer?) will provide no tangible benefits and in fact will be just that much more weight to carry around.

In fact a strong torso contributes to pedalling action by providing rigidity against which the quadriceps can work. Most of the training programs for cyclists I have seen tend to be aimed at building strength rather than mass and as the riders moves into the racing season the weight program becomes one only of maintenance. Increased strength means reduced fatigue although aerobic capacity seems to be the limiter for endurance. Stronger muscles last longer and stabilize the body, improving technique and efficiency, allowing the cyclist to keep in the proper form longer.

Not to be overlooked is the fact that cyclists typically suffer from low bone density as cycling is not a weight-bearing exercise. Studies indicate that during the Tour de France pro riders can lose up to 25 percent of bone mass, and a surprising number of Masters-class racers suffer from symptoms of osteoporosis. Weight training helps combat this, as do weight-bearing exercises such as running, and calcium supplementation.

My coach has given me a simple program that provides the periodization recommended, working from light weights to much heavier weights and then backing off to more reps with lighter loads. In addition to my coach's comments, I have found a very useful guide to weight training to be the recently revised "Weight Training for Cyclists: A Total Body Program for Power and Endurance" by Ken Doyle and Eric Schmitz. This 2nd edition of their 1998 book, released in November 2008, incorporates new information on core training and lower body exercises. It is very clearly written and explains how strength training in the weight room translates to endurance and power on the bike.

Different exercises for the muscle groups are described and illustrated with very good line drawings that are simple but effective. I have photocopied the section on core workouts and have supplemented my coach's suggestions so that I am doing more work with a stability ball. There is also a chapter reviewing the best series of stretches I have seen.

The last part of the book presents a range of training plans that are time-efficient and look quite effective. I have incorporated parts of them into my own workout and although it is not quite My Year of Abs yet there is a definite improvement in my core strength.

"Weight Training for Cyclists" is an up-to-date and comprehensive book that is invaluable in building a program to increase strength. Clearly-written, attractively-presented and very reasonably priced, it belongs on the shelf of everyone interested in improving their riding. You may not end up looking like Mr. or Ms. Universe but you might get faster!

14 of 14 people found the following review helpful:

5.0 out of 5 stars True results, July 9, 2009

By 

M. Barron "mikebravo" (Hemet ca) - See all my reviews
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This review is from: Weight Training for Cyclists: A Total Body Program for Power & Endurance (Paperback)

I'm an avid cyclist. I ride in one form or the other at least 6 days a week. The program in this books works if you spend the time to use it, be advised, there is no quick 6 min plan to sucess, and while I have seen great results, I cant say everyone will. It takes time to try all the samples, and is laid out in an extended format, but can be ammended to suit everyones needs, if you take the time. I have seen a marked improvement with my climbing ability, on both mountain and road bikes. Rides are stronger and recovery is faster, and it doesnt appear to adversely affect your ride the day following the gym. In fact, the spin seems to actually help ease the soreness. There are a lot of different training methods included so you shouldnt get bored or quickly reach a plateau.

16 of 17 people found the following review helpful:

5.0 out of 5 stars A Complete Off-The-Bike Fitness Program!, November 16, 2008

By 

Brooke Fredericks - See all my reviews
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This review is from: Weight Training for Cyclists: A Total Body Program for Power & Endurance (Paperback)

I've always read in cycling magazines that one should lift weights but the information given is never specific enough and rarely are diagrams shown. This book gives reasons behind the exercises and exactly what part of your body is benefiting, and how it will help your strength on the bike. The book is really well laid-out and easy to understand. I just started the program and am looking forward to dropping my riding buddies on our local climbs in no time.