There are many effective cycling training programs out there but, you want to make sure you choose one that has a strength component to it, as well. Specifically, one that is based on exercises that incorporate flexing many joints while using free weights. If you are unfamiliar with using free weights, you can do similar exercises for the same muscles groups on stationery machines.
Things you will want to do each time you train with weights are; to do a warm up with light stretching and cardio. Remember to never lift weights to failure. Which means, you don't want the muscle to get so weak that it can no longer support lifting the weight. Although you want to use the heaviest weights you can without lifting to failure.
Using the heaviest weight possible allows you to do less repetitions but, they must be explosive movements to be really effective. Rest thoroughly between sets. You do not want to continue stressing the muscle. This is what will create bulk. Micro tears are created in the muscle when you push them beyond their endurance. They need rest to repair them.
When using free weights, you want to do exercises that mimic the movement you use on the bicycle. It's also important to note that keeping your body mass down as a cyclist is key to riding great races so you must follow a few key principles to training for strength and avoiding the mass.
Use the heaviest weights you can but, only perform 1-5 repetitions for each set. Also, rest for 1-2 full minutes between each set. You don't want the muscles fibers tearing very much. It's in the repairing the these tissues where the bulk is formed.
This is also part of the reason why eating a lot of protein is necessary for building muscle bulk and mass. Make sure too, to only be doing the lifting workout twice a week maximum. So, keep these things in mind when looking at cycling training programs.
Things you will want to do each time you train with weights are; to do a warm up with light stretching and cardio. Remember to never lift weights to failure. Which means, you don't want the muscle to get so weak that it can no longer support lifting the weight. Although you want to use the heaviest weights you can without lifting to failure.
Using the heaviest weight possible allows you to do less repetitions but, they must be explosive movements to be really effective. Rest thoroughly between sets. You do not want to continue stressing the muscle. This is what will create bulk. Micro tears are created in the muscle when you push them beyond their endurance. They need rest to repair them.
When using free weights, you want to do exercises that mimic the movement you use on the bicycle. It's also important to note that keeping your body mass down as a cyclist is key to riding great races so you must follow a few key principles to training for strength and avoiding the mass.
Use the heaviest weights you can but, only perform 1-5 repetitions for each set. Also, rest for 1-2 full minutes between each set. You don't want the muscles fibers tearing very much. It's in the repairing the these tissues where the bulk is formed.
This is also part of the reason why eating a lot of protein is necessary for building muscle bulk and mass. Make sure too, to only be doing the lifting workout twice a week maximum. So, keep these things in mind when looking at cycling training programs.
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