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Below is a weight training routine that I personally have used for a few year now. It covers most of the muscle groups used in cycling and alternates an upper body muscle group with a lower body and looks to work antagonistic muscle groups together. This approach means that you need minimal rests between each set and therefore the total programme of 3-5 sets per exercise can be completed within about 45 minutes excluding warm-up and stretching. This is purely one example of the way that all the various exercises and stretches can be structured together.
| Warm-up for 10 minutes either on the turbo, stepper or a short run, whichever takes my fancy. Short stretching routine. |
| Partial sit-ups |
3 sets of 15 |
Bench Press
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3 sets of 10 |
Pec-Deck
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3 sets of 10 |
Squats
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5 sets of 10 |
Lat pull downs
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3 sets of 10 |
Upright rowing
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3 sets of 10 |
Leg extension
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5 sets of 10 |
Leg curl
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5 sets of 10 |
Biceps curl
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3 sets of 10 |
Triceps pull down
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3 sets of 10 |
Calf raise
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5 sets of 10 |
| Oblique sit-ups |
3 sets of 15 |
| Cool down of 5-10 minutes usually on the turbo then stretching routine for all muscle groups. |
If you feel like trying the above please note that:
If you are just starting weight training you should build up to such a programme. Week one you would perhaps do one set of each exercise, week two, if you feel up to it, do two sets of each etc.
Don't miss out on the warm-up, cool down or stretching periods.
Make sure you keep yourself warm and well hydrated during the workout.
Be careful but have fun.
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