Gym programs tailored for riding

[D3ALN]

Just joined the Gym today with my mate who has been going for a while. He told me he had a gym program all sorted so I skipped that [part of the introduction. It turns out he dosnt really have an idea lol.
Does anyone know of any good gym programs available for free on the internet

[cheese]

I just joined up a month ago and asked an instructor to give me a program that would be best for bike riding. He gave me alternating cardio and weights and then a 300 program on fridays. Fucking killer!!

Want me to PM you my program?

From what I've been told the rowing machine is one of the best bits of equipment for bike riding fitness.

[D3ALN]

I just joined up a month ago and asked an instructor to give me a program that would be best for bike riding. He gave me alternating cardio and weights and then a 300 program on fridays. Fucking killer!!

Want me to PM you my program?

From what I've been told the rowing machine is one of the best bits of equipment for bike riding fitness.

Yea mate that would be great thank you

[Ride it till the red]

I just joined up a month ago and asked an instructor to give me a program that would be best for bike riding. He gave me alternating cardio and weights and then a 300 program on fridays. Fucking killer!!

Want me to PM you my program?

From what I've been told the rowing machine is one of the best bits of equipment for bike riding fitness.

If ya wouldn't mind flicking a copy my way aswell I'd be interested in a look. I've just got a general program at the moment

[vazza]

Gmy is goood. Monday, Wednesday, Friday is hard cycling for 1.5 hours, works up a solid sweat. In between I do weights Tuesday-Thursday. Feels good mangg

[cheese]

You've only got 23 posts so I don't think you can get PMs

everything is 3 sets of 10.

Monday

Upper body

Bench press 50kg
Machine flys 35kg

Seated row 45kg
Pull downs (thats not the right name, but the one where you sit down and pull the bar down towards your chest) 45kg

Arm curls 10kg (each hand free weights)
Tricep pull down (45kg)

Swiss ball sit ups (I hold a 10kg weight while I do it)
plank - you sort of hold a press up position but you hold yourself up on your forearms. (hold for 30 secs then rest 30 secs 3 times over)

Tuesday and Thursday
10 mins interval training on the cross trainer (interval training at 30 sec intervals, so go as hard as you possibly can then moderate level then change up again) - my heart rate sits about 180 doing this.
10 mins rowing machine
20 mins bike - interval training again

Thursday
Lower body

Leg press (around 180kg)
Walking lunge - hold 2 5kg weights - 20 + steps per set

Leg extensions - 50kg (not sure its teh right name, you sit on the machine and lift your legs up
Leg curls?? 45kg - the one where you are on the machine on your stomach and you pull your legs towards your bum.

shoulder press 50kg
side and front arm raises - I use 2 x 7kg weights and you lift one to the front and one to the side and alternate.

Swiss ball sit ups
Plank

Friday 300
You have to do this faster each week. week 1 it was 40 mins for me, then last week it was 30.

25 pull ups (assisted)
50 box jumps
50 press ups
50 u ups - like a sit up where you raise your legs too.
50 (I can't remember the name but you sit and push the weights straight up)
50 (also can't remember the name, but you get a bar pull it up to your chin, flick it over then push it vertical, then down and start again).
25 pull ups (assisted)

[Rupe]

I just joined up a month ago and asked an instructor to give me a program that would be best for bike riding. He gave me alternating cardio and weights and then a 300 program on fridays. Fucking killer!!

Want me to PM you my program?

From what I've been told the rowing machine is one of the best bits of equipment for bike riding fitness.

Yep rowing machine is great for fitness, legs, and core stength.

I can't see why people focus on weights to help with riding, I would of thought cardio would help the most. I've been wrong before thou

[cheese]

Yep rowing machine is great for fitness, legs, and core stength.

I can't see why people focus on weights to help with riding, I would of thought cardio would help the most. I've been wrong before thou

For you as you work with alot of lifting you're probably doing most of the weights part anyway. I'm trying to build strength as well as get fit. Not sitting down all day has helped me too.

[flyingcr250]

now that my hip and back are finally sweet, i back at the gym again, its been a good couple of years, sitting on the couch eating what i wanted:bye:.

[B0000M]

the thing that will most help your riding, is riding.

or surf jetskiing

or mountain biking

though general fitness is still beneficial

[fossil]

Just joined the Gym today with my mate who has been going for a while. He told me he had a gym program all sorted so I skipped that [part of the introduction. It turns out he dosnt really have an idea lol.
Does anyone know of any good gym programs available for free on the internet

Log onto the ActiveSmart website at: http://www.acc.co.nz/preventing-injuries/playing-sport/PI00124

Its free and quite good.

[SpikedPunch]

Yep rowing machine is great for fitness, legs, and core stength.

I can't see why people focus on weights to help with riding, I would of thought cardio would help the most. I've been wrong before thou

I do weights cause I like them best, tho I've been unwell over winter and slacked off :( Strength is still there but fitness goes quickly. I think lifting helps with picking up the bike and manhandling it when things get sketchy. But being a chick I have like 0 upper body strength naturally so I've gotta work hard for it. Cardio is really beneficial for riding though, either on the stationary bike at the gym or mtb, erg/rowing machine is good too.

[Rupe]

For you as you work with alot of lifting you're probably doing most of the weights part anyway. I'm trying to build strength as well as get fit. Not sitting down all day has helped me too.

Yeah I guess, but when you see most of the top riders look like they are fit but never well built. And I'd guess they spend a lot of time at the gym etc

[SpikedPunch]

Lifting doesn't necessarily make you big though, plus if those guys are doing lots of cardio they prob don't put on a ton of muscle.

[D3ALN]

cheers for the plan chesse and cheers for the activesmart link fossil. the cycling it says for me to do I already do anyway. Will put the program in to practice tomorrow.

[FlangMasterJ]

Lifting doesn't necessarily make you big though, plus if those guys are doing lots of cardio they prob don't put on a ton of muscle.

You're right. Alot of females are scared to do any resistance training e.g weights because they think they'll get big/bulky. People have no idea how much time and effort it takes to put on muscle. Over eight years I've put on about 21kg and am now just starting to plateau.

The fact is muscle burns energy. So if you're looking to re-shape your body and burn fat faster you need the resistance training. I eat a shit load of good and bad foods but don't gain any fat (it's rad :)).

But yeah a good mix of cardio and weights is perfect for getting fit for riding and as has been said riding itself is probably the best way to get bike fit. Remember rest is just as important.

I heard those '300' workouts were pretty brutal. Do you get to drag things and lift tyres?

[cheese]

Yeah teh 300 is a killer. I used to do a 20 min one too where you got a med ball and threw it in the air and caught it and went into a squat then stand up and throw it again. then press ups, box jumps, pushing weights vertical, walking lunges, and arm curls and you had to do that without any rests. Used to get through 5 sets of 10 in 20 mins.

[SpikedPunch]

You're right. Alot of females are scared to do any resistance training e.g weights because they think they'll get big/bulky.

Too true. I'm getting way off topic here, but next time you hear someone say that, tell them to google Amanda Harris, a top female powerlifter. She's super petite and super strong. And a bit of a hottie!

[Hoon]

I'm a recent believer of this 300 type training. Fitness (cardio) and Strength (weights) is important but dont neglect lactate threshold training where the two come together.

Thats when your muscles start to burn and is different from lack of fitness where your muscles aren't getting oxygen or lack of strength where they fade quickly.

Same reason joggers can't run up steep hills because their legs start to burn or weights people can only punch a bag for 30secs before they can't hold their arms up any more.
The more you lactate train the longer/higher you can perform before it starts to burn (cyclists powering up hills is a good example) - Weights and cardio alone won't give you this and kind of backs up what people always say about doing the actual task is the best training.

[D3ALN]

cranked this program today spent 5mins on the cross trainer that nearly killed me at heart rate of 180.
Spent 10mins on rower doing 1450 metres was knackered. did all the weights and the swiss ball exercices feel real good an hour or two later.
COncentrating on the core tomorrow

[Shorty_925]

cranked this program today spent 5mins on the cross trainer that nearly killed me at heart rate of 180.
Spent 10mins on rower doing 1450 metres was knackered.

Used to do 4km's on the rowing machine, then 20mins on the cross trainer followed by 40-45mins on bike doing 20kms.

Given all that gym work up and now running 4k's 3 times a week and that gets the heart going, and cycling in the weekends at least 30km's a day, aint much but better than nothing.

[sinned]

A gym program for riding is only necessary if you are not ride fit. When I came back into riding in 2006 I had real problems with my hands. After years of picking up nothing weighing much more than a pen and driving a key board I couldn't hold the clutch in after a short ride in town conditions. Some good advice was given on KB and after a few weeks of wrist and hand strengthening exercises I was good to go. Doing the long rides will build up the strength in core muscles. No point in exercising and bulking up for activities you never do.

[buffstar]

Yeah teh 300 is a killer. I used to do a 20 min one too where you got a med ball and threw it in the air and caught it and went into a squat then stand up and throw it again. then press ups, box jumps, pushing weights vertical, walking lunges, and arm curls and you had to do that without any rests. Used to get through 5 sets of 10 in 20 mins.

:gob: ...... add 'fall down' and I could do that!

[Sunday Casual]

A gym program for riding is only necessary if you are not ride fit.

Then why do you see riders in the AMA and FIM world champs working hard at the gym?.. It would be fair to say they are ride fit. A gym program is necessary regardless of whether or not you're ride fit..

Hell, even the top 15 national riders in New Zealand do gym work.

[stig]

I too find a 300 type workout is pretty good, i.e. high intensity mix of cardio and weights/resistance.
most of its been said but specifically for rinding I include walking lunges and medicine ball squats, these get your hamstrings as well whereas rowing and the bike don't.
Back and shoulder exercises help me out with man-handling the bike at times.
Cycling is good cardio with a side benefit of aiding knee stability.

Randomly I find Squash useful, high intensity workout, especially on legs, while still demanding eye's and brain to concentrate and react to something moving relatively fast.

[cheese]

I've updated my program. See page 1.

[Sammikins]

I gave crossfit a go a while back, was choice apart from the price, but the guy said they had a few motocross riders through...

http://crossfitnz.typepad.com/