Friday, November 24, 2006

Winter Cycling-specific Weight Training

Another thing I'm trying for the first time this year is cycling-specific weight training, which primarily means squats, leg extensions, leg curls, and core strength excercises. I'm using the Anatomical Adaptation (AA), Maximum Transition (MT), and Maximum Strength (MS) phased approach as described in Coggin's book, Training and Racing with a Power Meter.

The AA phase is lots of sets and reps with light weight to get your body (primarily your joints) used to weight lifting. I started over a month ago squatting 3 sets of 20 with 75 lbs. Lifting three times a week, I worked my way up to squatting about 3 or 4 sets of 20 with 100 lbs.

I'm in the late part of the MT phase now. I'm doing three sets of 10 with about 155 lbs three times a week. The MS phase is next. I'll be doing 3 or 4 sets of 4 or 6 reps with heavier weight to build strength. After the MS phase is complete (late January, I think), I'll continue MS-phase type workouts about once per week throughout the year.

The lifting has definately made a difference in my leg strength. I look forward to seeing how that translates into power on the bike. Like Don Henly says, hopefully it won't be 'wasted time'.