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  • Toad734

    I’m old and don’t race but I do have a gym membership and go on long group rides during the summer, is there anything specific I should be doing in the gym? I noticed that working out and being sore and trying to ride the next day or two was actually a hindrance, even though I think I was doing beneficial exercises such as squats, lunges, weighted squat jumps, step ups, leg extensions, good mornings, calve presses, leg presses, back extensions, leg lifts, etc…Am I missing anything? And is low weight and high reps better than heavy weights and low reps?? I assume one is good for endurance and the other is better for short bursts of power? Do both?


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    • Annie.

      I combine both and have become much stronger since I started to consequently go to the gym on and off season. Built-up phase is during winter though, while bike sessions are low-effort ones: All at endurance level, but also rather long ones.

      Most exercises I do in the gym are barbell-based: deep squat, high-bar squat (flexibility), deadlift, press, bench-press, barbell-row. Also, I do pull-ups, hanging-leg-lifts (don’t know the right expression in English), crunches, russian twist. I use the Blackroll every session, too. – That should be it. Oh, and the machines for the legs at the and of leg day, to really exhaust the muscle.

      At the beginning, it’s many reps and a few sets, but tends to get less reps at higher weight in the follow-up, and also towards more complex exercises or variations: pushpress, dips, power clean.

  • Derek Maher

    Great article covering a lot of ground.
    Agree with the weight issue 100%.Also as you get out of your early 20’s shifting excess weight gets harder for many.
    Nothing more depressing than having to park your tummy on the crossbar in February(northern hemisphere) and wondering if your saddle has shrunk in width.

    • ?

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