psyclist112

I am 18 yrs old and have been cycling for several years now. It is not uncommon for me to ride 200+ miles a week durring the training season. I know the importance of recovery in order to build muscle but don't know how long that recovery should be and what type of workouts I should be doing. I plan on doing triathalons starting this spring so I need to put on some muscle, particularly in the upperbody. I would like to include lower body exersizes in my program as well. I'm 5'11'', 155 lbs. Over the winter my primary focus is strength training and I would like to get it right this time. I only ride on the days I'm not lifting and in the past, have been directionless in my weight training. The equipment I have access to is somewhat limited, freeweights, about 7 different/basic machines, and no training partner. How do I go about designing a training program that will provide me with maximum benefits? How long for the diff muscle groups to recover? What workouts work out which muscles and when should I do them? Anything I'm missing? Currently I work out 3 days a week (past 3 weeks) and just do a full body workout every other day... so basically I'm headed nowhere fast.

Thankyou!

j rizz

to add to that.. is there a "best" combination of body parts to lift for everytime u workout..like bis and tris then lats/shoulders/traps ..then chest and back...
what body parts go good together when u lift.

CowPimp

I think a full body workout is an excellent way for a beginner to get into weight training. I have a standard routine which I recommend to beginners, although it has been modified significantly throughout time. All the lifts are compound exercises, there is no direct arm work, it is to be done 3 days per week, and all the lifts can be accomplished with free weights.

Deadlifts 2 x 8-12
Olympic Squats 2 x 8-12

Bent Rows 2 x 8-12
Chinups 2 x 8-12

Bench Press 2 x 8-12
Military Press 2 x 8-12

Decline Situps 2 x 8-12
Standing Calf Raises 2 x 8-12

Feel free to start with higher reps (12-20) and make sure that you get your form down. Eventually, you should incorporate repetition ranges as low as 4-6. If you really want to gain strength, then hitting maximum weights for a single repetition is also important. However, I don't suggest that until you do ample research into the proper technique behind all the exercises that you do.

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KarlW

That's a good looking FB routine which you might even get away with twice a week for maximum recovery.

What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)

MtnBikerChk

Lance Armstrong said that he became a better cyclist after he went through chemo because he lost his upper body muscle strength. Basically, it was weighing him down.

have you seen Tyler Hamilton? He has NO upper body muscles - EW.

I have the MTB version of this book http://www.amazon.com/gp/reader/1884...65#reader-link

I would start with that (if you haven't already read it )

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IronMagLabs

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I Are Baboon

You're going to have a real hard time adding mass if you are putting in 200+ miles a week. I ride both mountain and road, and I have a real hard time adding muscle. Right now I'm 5'11", 175, and that is heavy for me.

I guess if I was to offer advice, I'd say that you need to cut back on that 10 hours of cardio a week and add more weight training if you want to bulk up. Three days a week of weight training will be fine to complement your riding.

psyclist112

Thanks for the input guys. I'm slowly learning about how to lift and this site has helped alot.

Both of them are also competing on the highest level of the Eurpoean circuit and have to climb MOUNTAINS haha. I guess if my job depended on me riding up a mountain faster than everyone else, I would worry about weight, but on an amatuer level in the south, weight really doesn't play much of a factor unless it is exagerated. And yes... Tyler/ mountain specialists all look like they are starving.