I have a few questions about integrating cycling with my NROL training. I’m a relatively new cyclist, but am jumping in with both feet. I currently ride a Giant OCR1 that I really like. It’s not a top shelf road bike by any stretch, but by no means is it bottom of the barrel. It’s a great entry level, ‘real’ road bike. Because I’m divorced, I only have every other weekend available to ride. On said weekends, I’ll be riding anywhere from 50-75 miles. The rest of the time, my training program will be centered around NROL.
Is this amount of cycling enough to affect my leg workouts in NROL? If so, how can I still enjoy cycling and continue to progress in NROL? For the guys that are more avid cyclists than me, i.e. riding a few times a week or more, how do you incorporate your riding with your weight training? When I ride, I’m not in training for any particular event, I’m just out there pushing my pedal and enjoying the weather. However, I like to push myself to ride as fast as I can. I don’t want to ride at a leisurely pace anymore. As an example, there’s a ride this weekend where the long course is 51 miles. My goal is to complete it in 3 hours or less of actual riding time.
Thanks in advance for any help you can offer me as far as integrating my lifting program (NROL) with my cycling.
Cheers,
Scott
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I don't think it'll derail you, but you should just give it a go and see how you feel. I train pretty hard core for triathlon, and still manage to lift once or twice a week. Give it a go, see how you feel!
E
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Great bike choice; the OCR1 is a sweet ride. Personally, I don't weight train. I read lots of stuff that basically said to be a 'strong' rider once you can turn the pedals you really don't need lots of muscular strength. You need sustainable aerobic power.
However, lots of people do lift & ride and if that's what works more power to you. I would try and alternate workouts to keep from killing your legs though. A lower body workout shall either be hard lifting or a hard ride, but not both back to back. If you wish to do both, go easier. No sense in overtraining yourself simply to switch it up some.
I'll lift off season, and "technically" I should be lifting at least maintenance right now. However, riding 15+ hours per week, I just don't want to dedicate the extra energy to lifting.
Bmph8ter is right in that lots of people say to ride better you need to ride more, but there is also proof that a good strength routine can help make you a better cyclist.
1) Core work- If you don't have a strong, stable foundation it doesn't matter how "strong" you are, particularly longer into rides when your form breaks down.
2) Upper body- Mountain biking requires all sorts of throwing the bike around. This one is debatable on the road cycling front, but I have lots of customers with weak upper bodies who complain of shoulder pain from not being strong enough to sustain good cycling posture after an hour.
3) Lower body- There have been studies, backed up by Friel, that hard gym efforts followed by hill climbs in the same day generate more rapid threshold power increases.
How do you do both? 50-100 miles per week shouldn't affect NROL, depending on your workouts. If you're climbing lots of hills, sprinting, or partaking in fast group rides, then I'd look at "block training" where you group hard workouts in a couple day block then recover for a day. Otherwise, there's something to be said for a "recovery ride" following strength training- ridiculously easy, of course.
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I ride 50-60 miles every saturday, and I do one "leg" day per week, usually on Tue to give me enough time to recover. My "leg" day usually consists of front squats, overhead squats and stiff-leg-deadlifts. I definitely dont lift the same weight on these as I do over the winter, but I still feel them for a few days.
I'm not a avid rider like some guys in here, I just try to keep muself in overall decent shape, and I don't really have a goal aside from "try to keep fit" but my anectodal evidence suggests that squats and deads don't adversely impact bike rides.
I ride 50-60 miles every saturday, and I do one "leg" day per week, usually on Tue to give me enough time to recover. My "leg" day usually consists of front squats, overhead squats and stiff-leg-deadlifts. I definitely dont lift the same weight on these as I do over the winter, but I still feel them for a few days.
Mac
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I would agree that DL and Squats are good for cycling, place appropriately in a routine. I definitely could benefit from some Posterior chain work, as I've been getting lower back pain a few hours into my ride (particularly intense racing or when wearing a Camelbak). I'm convinced it could be fixed with a good DL/squat routine, but lifting heavy right now isn't what's best for my training. I'm in search of a "core" routine instead (doesn't trash my legs). What I'm trying to say is-I agree with you.
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Love the OCR's! Ride one myself, and also do NROL. In the winter time it all about lifting, with an eye on cycling. In the summer, it is all about riding with an eye on lifting. Since endurance activities and strength/hypertrophy don't play well together, I emphasize one over the other depending on time of year. Keeps things fresh. See periodization.
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Last edited by Stumble Bum : 01-22-2009 at 06:01 PM.
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I know this is a bit of an old thread...but i will give my experience....I am a mountain bike racer....i ride 4-6 times a week, and lift 3 times a week. I do some modeling on the side, and i cant let my body look like a straight up cyclist....so therefore i lift. when im in season at least for me...i find that doing H.I.T. seems to work really good. of course i dont go super heave on legs, but i do push a medium weight. as soon as season is over i go do other stuff....if i do ride my bike. i ride with slow people...or i go freeriding....something different basically, but i try to stay off of my bike for at least a whole month. during off season i do try and get bigger, so i use a bodybuilding program for 12 weeks....then 3 months before the season.. i start to train again, and go to a strength training schedule....then go back to hit for the season....thats what ive been doing for the past 2 years....and im pretty happy with my body composition...i wish i was a bit bigger but i know that its almost impossible since i bike so much....but a little size is nothing to give up compared to the blast i have riding my bike!!!!!!!
I am doing NROL for Women, and am just getting into Mt. biking. I just wanted to say hi!
I lift 3 days a week, and only cycle twice a week. (more for fun, but I like the aerobic aspect) So far, it seems like the lifting is helping me out tremendously with Mt. Biking. it's giving me strength to power hills and more confidence on the trails. And mt. biking (where I bike) seems more like HIIT then full aerobic workouts to me. Downhills not requiring tons of effort, then the uphills where the HR zooms up.
Any rate, heavy lifting and mt. biking seem like a good complement to each other, is what I am saying.
For me, quad dominant exercises like front squats are great in the off season to keep in condition. I do some strength work which helps in sprints, going up hills, etc.
During the season, I work more on hamstrings. If you think about it, your hamstrings aren't really engaged in riding to the extent that your quads are. Even if you're clipped in, the pulling action isn't as intense because your alternate leg is pushing down.
Regarding NROL & riding, I adjust it to fit. During the season, I won't do the three rep schemes because I'm getting my strength on the bike (and hopefully have built it up during the off season.) Other than that, I follow NROL pretty closely. I do some additional core work - as others have said - it really helps for those hours tucked down on the bike.
Lifting and Cycling - How Do I Do Both?
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