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Training with weights


In the following article we will deal with how to increase strength, muscle strength and overall performance in cycling through weight training.

According to various studies, adding weight training to racing cycling can increase muscle strength by up to 10-15%, which means that in a resistance race the well-trained athlete with weights will have better performance at the end of the race and will also can spur very loudly something that gives a very good placement and at best victory.

This is because slow muscle fibers become stronger with weight training and have the ability to withstand more pressure, bypassing fast muscle fibers. Also, taking into account that fast muscle fibers burn glycogen, with proper weight training we can increase its reserves.

Especially at older ages (after 45-50) the benefits of weight training are enormous since at these ages the drop in performance does not come from the cardiopulmonary system, but from the musculoskeletal, which as long as we grow older, is declining.

Another very important factor that can increase the performance of the cyclist and improves with weights is the athlete's hormonal production, which in the older age is plummeting. The 45-60 year-old cyclist tends to produce less and less hormones over time, which makes him less power, explosion, strength but more fat.

With proper weight training especially at older ages, we can keep a high profile on major hormones such as growth hormone, testosterone and insulin. In other words, weight training stops time giving a better and better quality of life. The bigger the athlete will be, the more benefits this will have, but that does not mean that we need to build big muscles like bodybuilders but to strengthen the muscles involved in energy production at the time of cycling, giving more ground to the muscles of the feet quadriceps, biceps, femur, gastrocnemius) and less in the trunk muscles (abdominal, back and upper). Weight training also strengthens the central nervous system, making it very important in the athletic cycling and muscular assembly of the athlete.

Weight training is not the same throughout the year but it is divided into different periods such as:

Period 1: Muscle adaptation period. It is the time for someone to initiate the empowerment program either for the first time or after a one-month break or more without contact with the weights. Usually this season starts in the winter after the end of the season and lasts 2-3 weeks. It is essentially a period of restart or adaptation.

Period 2: It is the staggered period, it takes 2-3 weeks and is the period that prepares us for the next.

Period 3: It is also the main, maximum power period and lasts 4-6 weeks. This period is very important when we do mainly aerobic exercise on the bike and not intermittent, so we can not practice the workouts on the bike. After this period there is a maintenance period that continues throughout the rest of the season.

We can if we want the fight week to skip the weight training if we have seen it throw us the performance. We can also use weights at this time in 15 days instead of once a week without falling into our strength.

Season 1 includes 9 exercises and can be run 2-3 times a week. The duration of the training is 1: 15-1: 30 minutes.

Period 2 is run twice a week with approximately the same duration

period 3 one to two times a week with a duration of 1-1: 15 hours and

the maintenance period is 45-60 minutes. In all training sessions we start with 10 minutes of warming, running or elliptical and ending with 10 minutes spinning 105 + spins with a very light touch on the static bike.

So let's look at the sequence of exercises and the way training should be done (breaks between sets and number of exercises):

Period 1 exercises: 1 stretch of quadriceps leg extension, 2 push presses push ups, 3 femoral leg curl bends, 4 plank planks, 5 calves standing up, 6 dorsal rowing puller, 7 squat - leg press - lunches projections, (we choose a of the three) 8 bird / bird, 9 jumps on-site jumpers 8 to 10 rounds, meaning we do not run 3 sets together, but a circle one-on exercises, and at the end of each round we do 5'00 '' spinning. The break between the sets is 60 '' and we do 3 rounds of 15-20 reps in each set with 10''00 '' spinning at the end