Gym or not? Options

[matt_wv]

Riding back home the other night, late, dark and rainy. Like the cheerful soul I am I wondered whether any of you folk do any training in the gym when the weather turns a bit?

Obviously 'Houns', sorry Ben frequents the gym but what about anyone else?

If so are you just mimicking riding or doing something completely different?
:?:

[Rockymtnway]

Over the last two winters I've managed to drag my butt into a gym two to three times a week and it's been a good experience. First, it's a change of pace after a long season on the bike. Second, there are plenty of parts on my body that haven't worked all summer and could use some attention. Third, it's a nice social setting that's quite different from riding alone or with your mates.

I know right now that my legs are completely out of balance-huge quads, no hamstrings-so getting into the gym gives me the chance to balance those parts, put my bones under some stress (bikers can loose huge amounts of bone density because the sport is not weight bearing), and stretch more than I ever do when I'm riding. While I wish I could ride year round as much as I do during the summer, I see winter as a good time of year to bring some balance back into my life.

[InvisibleSurfer]

Go home after work, get changed, hop on your bike again and head to the gym.

No need to warm up, go straight for the dumbells.

I suggest you focus on:

1. back, preferably mid- and lower-
2. calves
3. legs ofcourse but not a priority since you are on your bike quite a lot
4. shoulders look very very VERY good when have had some excersise
5. biceps if you want, but don't overdo it

Then you go back home, prepare a nice dinner, TV for 20-30min, a hot shower and sleep. Nothing beats that.

Plus you meet some hot girls and who knows...

[mtymtb]

work some triceps into that and your set!

Gym work always helps out, be it for balance like Rocky Says or to train for strenght and make you a better sprinter or climber for example. Take into account you will be working the anaerobic part and you will still have to work the aerobic separately.

I used to do a lot of weight training back in college and although I did see the benefits it is simply not something I love. I also run to compliment the biking. I find it's a fast way to work both aerobic and muscular leg balance on weekdays when I only have time for 30min....but be carefull cause the impact of running may injure.

[Gareth]

Two seperate plans here:
1. You're getting a lot of bike miles: Weights as outlined in posts above.

2. You're not getting enough miles: Running outside (good if time is limited as the effort rate is high) or on gym machine plus either spinning or rowing. Spinning classes are good if you can find one. :idea:

[brf]

again Joe Friel's book gives a suggested annual weights programs with reps and weights (as a function of body weight) for each stage of an annual training programme. Well worth having a look as his programme is based on lots of studies of various weight programmes and which were most effective for cycling.