Customer Reviews

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

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2 star:		(1)
1 star:		(1)

 

 

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!

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.

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.

I encourage anyone who isn't very active to get this book, especially if you're interested in cycling. But for someone that's got years of experience in the weight room, this book won't help you so much. I bought it because I'm new to cycling, but the exercises in it are standard, with nothing really new to help you performance-wise.

Basically it can be summed up with lunges, squats, etc., with enough upper body and ab/lower back work to keep you balanced, all of which can be found in any exercise book. I'm kind of disappointed, as I thought it would be more sports-specific, but like I said, it'd be great for newcomers to fitness and cycling in general.

that this book gets such great reviews is proof of how little the general public knows about weight training. many of the pictures and instructions for lifts is wrong, which is potentially dangerous. among the worst is the power clean which shows an atrocious way to set up, and a dangerous way to catch. deadlift setup is also wrong.

but nothing compares to the idiotic way the authors treat the squat. recommending athletes to engage in qtr and half squats is at irresponsible and possibly negligent. its far more dangerous than a full squat (do a force diagram) and does very little in the way of building strength bc the muscles are not stretched to the proper extent to force an adaption.

if you want weightlifting advice, i would suggest getting it from powerlifting or olympic lifting books.

This is a very effective program that doesn't make you spend a ton of time in the gym. The authors give you an overview of the benefits and pitfalls of a weight training program for bike riders in the first few chapters. Then in the last few chapters there are very good diagrams of the exercises. And at the back of the book, there are workout programs that are periodized just like on-bike training.
The workout programs are geared toward lower body and core strength. But they will also help you develop upper body strength without putting on any unwanted extra weight.
All in all, this is a straightforward and effective way to get stronger without getting bigger.

Excellent! I have an extensive background in resistance training. I was a little reluctant to even buy the book since I have spent several years as an instructor and lifter. What could they teach me that I didn't already know? Boy, am I glad I jumped on this! Training for an endurance activity requires a different periodization model than I was used to. None the less, I decided to follow the program as written - and drawn!

It started out way too "easy" for some one who is as obviously advanced as me...(-; But I stuck with the script as we progressed through the 4 week cycles presented in the book. Wow! What a change in my functional strength! The program manipulates all phases of the workout to challenge the body to adapt at a rapid rate, while not wearing you into the ground. I like to ride, and when it was time to really pound on the bike the strength program switched to a maintenence mode - which allowed me to keep the gains I had made in the winter.

I am looking forward to getting going this winter!

This book is great for novices to experienced lifters. You will benefit whether you are a racer or just a weekend hack like me. Can't recommend it enouhg!

Well written and thoughtful book on conditioning for all cyclist (road & mountain). He talks about strength conditioning year round for the cyclist showing you not only why you should do it, but how. He also has added a nice section on core training and another on flexibility and the benefits of them and why you should be spending time doing them as well. Great book.

I have been following the weight training program in this book and it really works. The words and illustrations are easy to follow yet still effective. I have trained and raced bicycles for 20 years and my climbing and strength on the bike have already improved noticably since following the book's weight training program.

I used to be skeptical about the benefits of "off the bike" cross training, but I will tell you whether you are a racer or recreational cyclist, you can benefit from the programs this book offers.

Weight Training for Cyclists is one of the more valuable (and useful) books I have purchased about cycling in 2011. There are a few reasons why I like this book so much. First, this book helped me to see that training like a bodybuilder was counterproductive (for me). It helped me to educate myself as to what muscles (not muscle groups) cyclists need to develop and why bodybuilding is not the most useful training methodology for cyclists. Second, I learned from this book how to better cycle your training so you do not overtrain, or worse, which is what I did, hurt yourself and have to take time off from cycling. Third, the authors recommend a holistic weight training program featuring a short aerobic warm-up, core body weight exercises followed by the weight program. If you have (literally) been spinning your wheels trying to incorporate weight training that works with cycling, this book might be a good read for you. Sometimes you just have to step out of your box and try something new and different to get to where you want to go. Go for it.