How/When to utilize weight training - Cyclocross Magazine2024-03-29T07:50:26Zhttps://cowbell.cxmagazine.com/forum/topics/howwhen-to-utilize-weight?commentId=1198434%3AComment%3A67177&feed=yes&xn_auth=noWell, weight training has wor…tag:cowbell.cxmagazine.com,2010-09-19:1198434:Comment:672342010-09-19T05:19:31.207ZHamiltonhttps://cowbell.cxmagazine.com/profile/Hamilton
Well, weight training has worked great for me. I have a lot more power on my rides and races this year over last, especially up hills. I decided to work on the leg power after I found I lacked power for some of the steeper climbs last season. I know it works, but it seems to me that during the season it's tough to recover while putting in a full week of training and racing every Saturday. I think I'll put in a couple more weeks of training then transition to something more 'cross specific to…
Well, weight training has worked great for me. I have a lot more power on my rides and races this year over last, especially up hills. I decided to work on the leg power after I found I lacked power for some of the steeper climbs last season. I know it works, but it seems to me that during the season it's tough to recover while putting in a full week of training and racing every Saturday. I think I'll put in a couple more weeks of training then transition to something more 'cross specific to maintain what I've built. Ahh weights, the never ending…tag:cowbell.cxmagazine.com,2010-09-18:1198434:Comment:671912010-09-18T18:02:59.064ZChris Mayhewhttps://cowbell.cxmagazine.com/profile/ChrisMayhew
Ahh weights, the never ending internet thread.<br />
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There is no evidence that weights improve performance in endurance athletics. There are plenty of other reasons to lift weights but getting faster at 'cross is not one of them. [Search for Coggan and weights and have fun reading for a day].<br />
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That day spent lifting would be better of as recovery or yoga or a cross practice.
Ahh weights, the never ending internet thread.<br />
<br />
There is no evidence that weights improve performance in endurance athletics. There are plenty of other reasons to lift weights but getting faster at 'cross is not one of them. [Search for Coggan and weights and have fun reading for a day].<br />
<br />
That day spent lifting would be better of as recovery or yoga or a cross practice. I know this doesn't purely an…tag:cowbell.cxmagazine.com,2010-09-18:1198434:Comment:671852010-09-18T17:52:02.901ZJoehttps://cowbell.cxmagazine.com/profile/MOTOregon
I know this doesn't purely answer your question of when to stop weight training. Over the past 5 years I have continued to maintain this style of workout 3 days a week for the entire season. I find myself pushing & focusing more on the endurance aspect as the season goes on. The real athletes I train stop heavy lifting about 2 weeks before an event / tryouts and focus on maint & injury prevention by doing a lot of yoga & bodyweight / plyo workouts.
I know this doesn't purely answer your question of when to stop weight training. Over the past 5 years I have continued to maintain this style of workout 3 days a week for the entire season. I find myself pushing & focusing more on the endurance aspect as the season goes on. The real athletes I train stop heavy lifting about 2 weeks before an event / tryouts and focus on maint & injury prevention by doing a lot of yoga & bodyweight / plyo workouts. I am not a trainer - but I ge…tag:cowbell.cxmagazine.com,2010-09-18:1198434:Comment:671772010-09-18T17:18:36.060ZJoehttps://cowbell.cxmagazine.com/profile/MOTOregon
I am not a trainer - but I get the 2nd hand beni's of training side by side with a few elite athletes (NFL, MLB, Div 1, and even 2 Olympians). (I'm the fat slow guy that pays to be in the same place!)<br />
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This has become an area of debate over the past few years. There has been a number of recent studies typically based on Olympic / pro endurance athletes starting to prove that low rep / high weight is more beneficial than high volume / low rep. The gist of what I've seen is as pro endurance…
I am not a trainer - but I get the 2nd hand beni's of training side by side with a few elite athletes (NFL, MLB, Div 1, and even 2 Olympians). (I'm the fat slow guy that pays to be in the same place!)<br />
<br />
This has become an area of debate over the past few years. There has been a number of recent studies typically based on Olympic / pro endurance athletes starting to prove that low rep / high weight is more beneficial than high volume / low rep. The gist of what I've seen is as pro endurance athletes start to mature and push the overtraining threshold the high volume / low weight reps start to tear down supporting body structures. As these structures start to break down you are more prone to injury & lower overall performance.<br />
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A good multi-joint workout routine using high weight / low reps can build supporting muscle structure and improve overall explosive speed. I think its silly the .5% of elite athletes push down the no weight gain mentality. All the hard work & nutrition required to gain 5lbs of lean muscle will more than pay off in overall explosive CX performance & bike handling skills.<br />
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I personally have blended (stolen) a few techniques over the past few years:<br />
Start workouts w/ heavy multi-joint lifts: dumbbell bench, back / Front Squats, bar/dumbbell/kettlebell Cleans, dead lifts, farmers walk, weighted tricept dips, "Armstrong Pull-up program", Upright Rows, etc<br />
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Secondary: Tabata style intervals (20 seconds reps - 10 second rest x 8 w/ 3-4 sets). This keeps your HR high & builds endurance. I mix in traditional lifts & explosive body weight moves like: lunges, box step up, frog hops, jump-rope, flutter kicks, pushups, dips, high skipping / sprints, etc.<br />
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Don't forget food - heavy lifting requires more protein to rebuild muscle .<br />
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Pre-Workout: Complex carbs like apples, bannana, oats & Whey Protein shake<br />
Post-Workout: Fast Carbs: Gummies, Chocolate milk, white bread, Whey protein shake.<br />
Bed Time: Casein Protein Shake