Gym programs tailored for riding

[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.

...... 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/