Training Editor's blog
Common Error No. 3: Spending Too Much Time in the Weight Room
By Harvey Newton
As USA Cycling's strength and conditioning advisor in the 1980s and '90s, I was disappointed by the huge volume of weight work that cyclists, especially roadies, were doing in the off-season.
Their objective was to gain strength and power. They missed the target by treating weight workouts as endurance events -- 10 or more exercises, light weights, lots of repetitions, little rest between sets.
For endurance in the off season you need effective crosstraining -- that is, working your energy system with aerobic activities.
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Technique: Perfecting your pedalling
Common Error No. 2: Only Emphasizing Lower-body Strength Training
By Harvey Newton
Pedaling action is all about hip and knee extension, so strengthening your legs makes a lot of sense. But ultimately, you'll likely exhibit the greatest weight room benefits for cycling by strengthening your weakest body parts -- the upper body and torso (or core).
These areas simply are not stressed enough in regular riding to get stronger, yet they contribute significantly to cycling success.
Don't get me wrong. I want you to make your legs even stronger too, because that will really let you put more power to the pedals. But what about your arms, shoulders and torso?
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Gym Error No. 1: Emphasizing High Repetitions
By Harvey Newton
Research in resistance training has shown this for some years:
1-6 repetitions create strength
8-12 reps foster muscular growth
15+ reps build muscular endurance
In other words, if you want to get stronger, add weight. And as a result, reduce repetitions. (A repetition is one full movement of the exercise.) If you train with high repetitions, guess what: You really won't get stronger at all.
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Toolbox: Optimal Tapering Strategies
Toolbox: Optimal Tapering Strategies
Tuesday, August 19, 2008 6:36:40 AM PT read more »
Coca-cola: Many athletes use Coca-Cola as a sports drink, but does exercise really go better with Coke?
Top athletes seem to love Coke, not just as a dinner drink to wash down a cup of yoghurt, a cinnamon-raisin bagel, and a bowl of broccoli, but as a sports drink to provide a little fire during the last stages of a prolonged endurance competition. read more »
