|   Weight training... | nivek
Jan 6, 2004 7:06 PM | | Hey i just got a new bowflex wight machine. I had heard some mixed things about weight training for xc riding, but i decided to start. I was wondering if someone could give me ideas for a workout routine (preferably from those who race aswell) please e mail me or at least leave a post. thanks kevin
htims_nivek@hotmail.com |
| re: Weight training... | polandspring
Jan 8, 2004 7:30 AM | | Start from square #1.
go easy at first and find your limits.
Do sets of 12-15 reps. of regular weight that is semi-tough to lift.
then do sets of 8-10 of heavier weight.
Do sets of everything. Every excercise the machine has to offer use it. I like to rest 10-40 secs between sets and no more.
Really push it and sweat like crazy. Dont stop and BS so to keep your HR high.
Work out for 45 mins-2 hours every other day.
I like to include upper body and legs in same day and skip a day to ride outdoors in between.
Improved benefits of weight lifting on bike riding will be more aggressiveness, more stability, better cornering and better steering.
Better concentration on the bike too because you are used to being in 'the zone'.
good luck!! |
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