How important is weight training to the cyclist

Since penning my previous post explaining why you (and I) need to be lifting weights, I’ve been having this constant back-and-forth argument with myself: Do I ramp up my weight training or focus on cycling?

Let me explain.

I love riding my bike. For the past few years I’ve spent quite a bit of time cycling. It started very casually when I was 30 years old. My husband and I bought some cheap (unnamed) superstore brand mountain bikes and rode them a handful of times. The next year we graduated to a hybrid type of bike and rode a little more than a handful of times. The following year my husband found both of us road bike frames at yard sales for next to nothing, fixed them up to be ridable, and we rode all summer long - we even participated in our first organized group rides. Our fourth year found us upgrading the bikes a bit more and doing even more organized rides, getting together with small groups of friends for weekend rides, and the hubby and I doing short rides throughout the week when we could fit them in. In short, we have become quite the recreational cyclists.

Due to a hip/pelvic issue, I was grounded from cycling in 2007. I was able to do a little riding, but it came to a grinding halt around the end of May when my hips started hurting so bad that I couldn’t sleep at night. It was enough to send me to a chiropractor, where I learned that I was in pretty bad shape. In essence, my pelvis was tilted up/back on one side and down/forward on the other. His words were, “It’s like someone has taken your pelvis and tried to wring it out like a washcloth.” His recommendation was multiple treatments until it was fixed (of course) and only do physical exercise that didn’t irritate it. Guess what? Cycling irritated it.

A goal of mine for 2008 is to be back in full swing and ready to do a metric century bike ride in April. I have three months, approximately, to make up for a year lost in the saddle. I’m confident that I can do it and be ready by then.

The struggle, and question posed at the beginning of this post, comes in when I think about how important it is for me to get back to weight training. When I was grounded from cycling, it was enough to depress me to the extent in which I pretty much let everything else go, too. I haven’t been completely lazy, granted. I’ve managed a good bit of exercise. But it’s not the same as having a set routine. A daily routine. A good mix of cardio, strength training, and flexibility.

I have this one part of me that keeps screaming the importance of weight training.

• It builds lean muscle mass, which burns more calories and looks much prettier than fat.
• It builds strength, which eliminates the need for The Hubby to move heavier objects for me.
• It strengthens bones, tendons, and ligaments - after all, I’m not really getting any younger and need all the help that I can get.
• It builds and strengthens the “powerhouse” (Core), making every day activities and cycling that much more enjoyable.

I have this other part of me screaming the importance of focusing on cycling and forget about weight training. This part of me is fueled by all the articles out there claiming that weight training really isn’t that important to cyclists. Sure, it is beneficial for core strength (which I mentioned above) and it’s useful to build upper body strength (something cyclists usually don’t have much of because they don’t really need it). It seems, however, that the jury is still out as to whether weight training hurts or hinders the endurance based cyclist.

From my own personal experience, I have found that having a regular weight training routine is very hard to maintain when putting in a lot of miles in the saddle. In 2006, I was averaging 50 miles during the week and 60-80 on the weekends. (remember, I said that I am a “recreational” cyclist) During that time, my weight training took a back seat because I physically could not maintain it and I just didn’t have the time to do both. I also found that the more muscle mass I had, the more difficult it was to be efficient on the bike.

I sit here now still not really sure which direction I should take at this point in time. The truth is, I have some unwanted fat that I would like to get rid of and I know that weight training would help take care of that. I also have the strong desire to get back on my bike and be ready to ride this spring. The only way to do that is to spend the next three months focusing on riding.

The answer isn’t coming easy, despite the fact that I’ve been doing this for years and I know the benefits of both. I’m honestly considering a routine of both: weight training and cycling. I will have to modify the specifics and intensity of each in order to reap the greatest rewards of both. I’m thinking a weight routine of low weight/high reps and increasing my weekly indoor cycling classes for the next month will be a good start.

What do you think? Feel free to share your thoughts, opinions, or research articles with me. In the meantime, I’ll be working it out in the weight room and on the bike.

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One of the lessons I learned early on in my fitness journey was the importance of weight training. I, like many others (especially women), rejected the thought of lifting weights initially. My only knowledge of weight lifting, however, was limited to the muscle bound men I had seen on television or walking around in the weight room at the gym. And what woman in her right mind would want to do that?

Thankfully I had a really great husband who encouraged me to read about fitness and everything that pertained to it. Thankfully I joined a gym with a wonderful personal trainer who took the time to explain all the benefits of weight training to me and taught me everything I needed to know about it. Thankfully I managed to open my mind to new ideas and allowed myself to learn and grow. Thankfully I happened across the following article that just put it all out there for me.

If you are on the fence about weight training, I hope this helps you take the final step towards a major part of a successful, healthy fitness routine. I promise you won’t regret it.

Top Ten Reasons to Get Hooked on Weightlifting

Why do some men and women, in the effort to improve their fitness, still resist weightlifting? Here are some motivating ideas for building weight-room confidence and helping you understand why this method of exercise is so very important to your success…
1. Lift weights to lose fat: One of the biggest mistakes people make when starting an exercise and nutrition program is not including a weightlifting program with their cardiovascular exercise and low-fat eating regimen. This is unfortunate because when we cut calories without exercise, we can lose muscle as well as fat. And when you lose muscle, your body becomes a lot less efficient at burning fat. However, when you gain muscle, you can actually condition your body to burn fat more efficiently…24 hours a day!
2. You feel strong and fit: It’s a great feeling when you look in the mirror during your workouts and see your back muscles, biceps, shoulders, and legs flexing. If you’re unsure about proper lifting technique, hire a personal trainer for a few sessions. The money you invest is well worth it, as is the time and energy you put towards an effective program. And weightlifting can definitely increases your confidence. It’s a wonderful feeling to feel strong, especially after a workout. You look forward to looking in the mirror, and actually like what you see.
3. You have more energy: Even if you’re just starting out with a few basic weightlifting exercises, very quickly you won’t believe how fantastic you’ll feel. Instead of making an excuse to skip your workout, you’ll make excuses to do just one more set. Plus, with the excess fat you’re going to lose, there will be less of you to lug around and therefore less fatigue.

4. You’ll finally see the results: Knowing what to do makes all the difference. Many people go to the gym for months – even years – and wonder why they’re not getting any results. Well, it’s because they’re doing the same darn workout every time.
This is a critical point: you can either quit out of frustration, or you can become a sponge for knowledge and get some help. Get your hands on fitness magazines, books, the trainers at the gym, ask other successful exercisers, or hire a coach. Learn what you need to do to make your program successful. Acquiring the knowledge and getting help is all you need to get hooked.

At first you may question what you’re doing: are you going to get too big, are you wasting your time, how do you know this will work? But then you see other men and women who have been weightlifting for years and they look terrific. Here’s the telltale sign that your program is working: you start to see definition and feel firmness in muscles you never thought you had.
5. You won’t get bored: I suspect many people don’t lift weights because they think it will be boring. Just remember to change your routine every 3-4 weeks to keep things fresh and your body responding to your training. Change the reps, the sets, the weight, the rest period, the exercise order, etc. Training only gets boring if you allow it to.
6. You have everyday, functional strength: Weight training does wonders to help you with activities of daily living: Housework, yard work, moving furniture, and carrying bags of groceries without gasping for air and pooping out within minutes. If you have a medical condition such as arthritis or multiple sclerosis, lifting weights can be a godsend. You can rely on weightlifting to keep you strong where once all your strength was gone.
7. You have a stronger back: Juggling a 30-pound toddler and a few bags of groceries while pulling out the stroller can put your back in a compromising position. When you lift weights, you strengthen your upper and lower body, which reduces strain on your back when you’re forced to lift heavy loads. Plus, don’t you think it would feel really good to walk around knowing that your back is as tight and toned as your legs?
8. You can train at home: Have you been putting off getting started with your weightlifting program because you felt you had to belong to a gym? You can implement a very effective weightlifting program no matter where you are. Invest in some dumbbells and an adjustable bench and you’re set. Get some exercise videos or books that focus on strength training; now you can lift weights on your own anytime you like.
9. You can get rid of pain: Do you have limited range of motion in your joints? A bad knee? A wrenched neck? Bum shoulder? Weightlifting promotes strength in your joints so you have ease of movement. That old knee problem improves enough for you to can go hiking in the mountains for days without pain. No pain, more endurance. You can do more outdoorsy things - and have fun while doing them!
10. You build stronger bones: Bone responds to weightlifting the same way that muscles do, by becoming stronger and denser. Building strong bones can be the best defense against osteoporosis. You’re more active, more mobile, and without lower back pain. And age doesn’t matter; you can start when you’re 65 and still experience tremendous benefits from a weightlifting program. IT IS NEVER TOO LATE TO START A WEIGHTLIFTING PROGRAM!

This article was provided by Garrett J. Braunreiter, CSCS, GHF’s Success Coach.