Often Neglected
Weight training and cycling have traditionally not been seen as going hand in hand. Mostly owed to the fact that every pound you weigh you have to lug uphill. In the last few years that has started to change, especially in mountain bike racing. I’ve always seen the benefits even if I didn’t have the desire to dedicate time towards it. It just makes sense; the stronger you are the better equipped your body is to handle the stress of racing. The trick is to recognize the point of diminishing returns. At what point are you needlessly pulling those sweet muscle gains uphill?
After spending much of 2019 losing weight I’ve finally managed to plateau. At 5’11” I’m currently 148 pounds and have been that weight for the last several months. This despite an slight uptick in less then healthy eating choices and beer consumption while camping every other weekend in August through October. While I often get comments about being too thin, I feel best in the 145-155 range. Apart from a rough couple of years from 2015-2019; I’ve managed to maintain that range with remarkable consistency since graduating Basic Training in 1997.
Quick side story…when I went through MEPS to join the Army they weighed me in at 130 pounds. At the time there was a MINIMUM weight standard for my height of 132 pounds. They told me to eat a massive lunch and come back or they couldn’t let me join. Two buffalo chicken sandwiches and a crap load of fries later I weighed in at 132 pounds. I was a bean pole with red hair soon to be a bean pole with no hair. I left Basic Training having gained 15 pounds. Its a wonder what push ups and ruck marching will do. Anyway….
Circa 1996 at 130 pounds and a full head of hair
I have little interest in losing anymore weight or gaining too much from weight training. Some weight gain will be okay as long as its lean muscle mass accompanied by an increase in functional strength that translates to speed and power gains on the bike. The second part of this is protecting my aching back from middle back spasms and lower back pain that accompanies the longer rides. My weight training philosophy will be multiple body parts two days a week with legs as having a day to themselves. I’m mostly leaving isolation exercises alone, choosing to focus on ones that activate multiple muscles and preferably include the abs and/or back. Additionally, I won’t be stacking opposing body parts; meaning that back and biceps will be on the same day since rowing movements work biceps. The same with chest, triceps, and shoulders. Abs will get worked 3 times a week. For now the ab workouts will remain consistent, but later will change each day to incorporate more movements. As noted in my previous blog post, my schedule is wonky so my workout schedule is less then ideal.
Monday Morning - Back, Biceps, Abs
Tuesday Morning - 30 Minute Yoga Session
Wednesday Morning - Chest, Triceps, Shoulders, Abs
Thursday Morning - 30 Minute Yoga Session
Friday Morning - Rest Day
Saturday - Post Ride 30 Minute Yoga Session
Sunday Morning - Legs, Abs
Given that its been a long time since I did any weight training of substance, I’m starting out pretty slow and light. Initially I’ll focus on kettlebell and body weight exercises and will do them at home. Later on I’ll add mornings in the gym as I need to increase weight or shuffle new exercises in and out of the routine. Now as I shuffle exercises around there are a few staples that will remain because I like them and they’re hugely beneficial; pull ups, push ups, dips, deadlifts, squats, and planks. All of those exercises work multiple body parts and will stay in my routine. I will mix up the variation of them, swapping out for different versions of the same basic exercise. Stay tuned for next week when I lay out my race schedule for 2020 in detail.
