PERSONAL TRAINER AND ENDURANCE CYCLIST ADRIAN LEGGETT TALKS WEIGHT RANGES AND GIVES US SOME RESISTANCE SESSIONS IDEADS TO HELP BUILD OUR BIKE PERFORMANCE.
In his previous piece, Adrian helped us understand the role of resistance training in bike performance and how to incorporate it into our training phases. Here he discusses how to assess weight loading according to your training outcomes and gives some ideas of how to structure a resistance session.
RECOMMENDED WEIGHT AND REP RANGES.
Strength-Endurance: When riding at speed you are only using a small part of your leg strength, the best way to train strength endurance is riding. Resistance training in this area helps already strong muscles to tire less quickly.
The most effective way to train this system is high reps with moderate weights. As we are looking at endurance strength the recommended rep range is in the vicinity of 30-50 reps per set. As for sets your looking at sets of 3 to 5. These numbers will depend on where you are in your training cycle and are best prescribed by a trainer or coach.
Sample session: Warm-up on stationary Bike
30 x Leg Press (squats) into 30 x Hamstring Curls (alternate until 3-5 x sets of each)
Moderate intervals on the bike at the end of each combo set are an optional extra.
Pure Strength: To get the best Pure Strength from the legs you are looking at performing rep ranges of 6-8 Reps per set. The last rep should be very difficult to complete.
You should only train this way after you set a solid base of Strength- Endurance training so that the muscles are conditioned to lifting.
Once again if you not an experienced lifter, using machines like the Leg Press and Hamstring Curl machine is recommended. Sets of 5 are also recommended.
Warm-up on Stationary Bike
6-8 Leg Press into 6-8 Hamstring Curls ( 5 sets each)
Moderate intervals on the bike intervals can be added again.
The periodization of your program is important.
The majority of the resistance training should be done during your lighter phase of riding eg Winter/off season.
As mentioned the Strength-Endurance phase is done first to both develop the base and prepare the muscles for the Pure Strength Phase.
Once you have developed an effective Pure Strength Phase alternate one of each session per week.
When your peak season approaches drop the Pure Strength and retain the Strength Endurance.