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MountainBikeReview.com's Forum Archives - Riding & Training Techniques
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I need a good gym workout, any ideas? (3 posts)
|  I need a good gym workout, any ideas? | entrylevel
Jan 2, 2003 1:42 PM | | I plan on mtb racing this coming season, and so far haven't been preppin' in the gym. This is my first season, and want to see where it leads. I know that a workout routine will help my standings, and if nothing else will tone my physique. Any suggestions on a simple routine? I'm tall and thin, in the 200-205# range, and have access to both a gym and weight room. I've figured out an hour on my rollers a day would be good, but as far as hitting the gym I'd love some input. Thanks! |
| re: I need a good gym workout, any ideas? | Darren
Jan 2, 2003 7:01 PM | | I live in the Mid-Atlantic, so our winters are long, wet and cold. Most of us hit the gym pretty hard in the winter, unless the trails are frozen hard. I trained for my first race(s) last year starting in January, and I did pretty well. Keep in mind I'm 31, 6'2", about 210lbs, work full time, and I am a father of two. I may be different than you, so our workouts will be different as well.
First, I keep it simple. I don't stay longer than an hour at most, 3-6x a week. This helps keep the workout intense, which is what you will experience in a race anyway. I watch guys working out longer than an hour, and most of the time they are either wandering around, taking way too long between sets, or pussing out on their sets. If you really go hard for an hour...I mean crush it out...you should be shaky and tired and ready to leave!
Second, for me I concentrate on basic, compound exercises. On Mondays and Fridays, I do pull-ups (8 sets, different grips), dumbell bench press (5-6 sets), squats (6 sets), and clean and press (4 sets). I go very heavy, focusing on power and explosion. Usually sets of 3-6 reps. On Wednesdays I do pull-ups (only 4 sets, but I tie a 25lb plate to my waist), some upright rows (4 sets), deadlifts (5 sets), dips, and some bicep curls. Again, very heavy.
That's it for weights! I keep it simple, but I have been doing this program for about a year, and my strength has gone through the roof! On top of that, I don't feel worn out by doing tons of endless, overkill, useless sets. I feel strong and toned.
For cardio, I start doing spin class towards the end of January, on Tuesdays, Thursdays, and Saturdays. 40 minute classes. I keep the weightlifing on the same schedule.
In March, I take a few easy, long mountain bike rides each week to get back in the season. 10-20 miles. In April, I start timing myself on my personal time trial loops...once a week, they last about an hour. I record my times. They simulate race conditions. I drop the weights to twice a week, because the time trial is rough!
I must emphasize I record EVERYTHING!...weights, reps, how I feel, I record loop times, etc. This is very important! What's the use of going to the gym or racing a personal time trial if you have no goal?
And in May, I race! Overall this workout focuses on an hour of intensity, while still allowing me to fulfill the other roles in my life. Sure, I'd like to read and integrate some Friel, or use a heart rate monitor, but let's face it...I'm not going to the Olympics anytime soon! 4 races are my goal this year...wish me luck! |
| re: I need a good gym workout, any ideas? | sebring
Jan 3, 2003 6:58 AM | | Go to www.menshealth.com they have a lot of different work out programs to look at. There are so many different ways to do it and al work. You just need to find a program that works for you. Even the ones Mens Health provides don't have to be done exactly the way they say. I've done ones that are all the muscle groups every other day, front muscles one day, back side muscles the next, a day off than start all over again, and a different muscle group each day. From 3 sets of 12, 2 sets of 6, and 1 set to exhaustion. They all work. The one main thing is to vary the work outs. The muscles grow due to new stimulation. Every couple months change the type of exercise you do for greater progress. Example dumbbell curls for a couple months, than switch to curl bar for a couple months, etc. No one program is best, do what you can fit in your schedule. |
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