While I was at the gym, my very long time friend and now cycling confidante John N texted me and asked me, “do you use dumbells or what?, I want to add weight training to my routine”. I replied, “At the gym, I’ll write it up for you…”
So here’s my 2x/week Strength Training routine, I built this to be specific to cycling but also to add some additional “upper body” work for overall physical balance and strength.
- Warm Up
- Hip stretches – I have bursitis in both hips, so I do a fairly long hip stretching routine prior to riding and lifting, on days I don’t do Yoga
- Core Work
- Planks – Front and both sides. 3 set, 1 minute, 45 seconds and 30 sec. I do front, side, side for 1 min as first set
- Spiderman push ups. 1 set of 20, both sides
- Renegade rows, 1 set of 25, each side
- Squat Series
- Weighted Pistol squats, 1 set of 20, each side
- Weighted Bulgarian Split squats – 1 set of 20, each side
- Kettleball 2 leg squat, 1 set of 25
- Upper Body
- Dips weight assisted (working the weight to be less) 3 set of 15-20
- Pull ups – Same weight assisted, 3 sets of 15-20
- Bench press 3 set of 20, currently at 90 lbs (self spotting machine)
- Military press – 3 sets of 20, currently at 40 lbs + bar
The entire workout takes about 50-60 minutes, and I feel great after. Anyone have any thoughts on this? Want to share other ideas? It’s hard to assess the impact of this work on my cycling performance, but I definitely know that since I added this in October of last year, my weight has gone up a bit, but I am sure it’s all lean mass, not fat, and my cycling feels stronger and I feel better. Love it!
See ya in the Gym – Old Man Rolling