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.

[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-inju...-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.