McGill Cycling: Introduction to Weight Training
This handout accompanies an introductory weight-training clinic held at McGill on Sunday,
th
November 5 , 2006. The purpose of the clinic is to: introduce the theory of weight training;
describe periodization, that is how you can change your exercises over time to reach your peak
strength during the race season; and describe, demonstrate, and do a number of exercises for
major muscle groups.
The handout is available on the McGill Cycling Team website and can be downloaded to help you
design a weight training program. We recommend however that you ensure that you are doing
the exercises correctly by having a fitness trainer check your technique. As well, the exercises in
this handout are not all encompassing. There are a number of different exercises available to
work the same muscle group. Fitness trainers are excellent resources for alternative exercises to
those suggested in this handout. You can also check out the many online and print references at
the end of this handout.
Basic weight training theory:
Weight lifting = involves applying a load to a target muscle and moving the
load through an exercise range. The muscle will progress through 3 types of
muscle action:
1) concentric muscle action, whereby tension develops in the muscle
causing the muscle to shorten (positive work)
2) isometric muscle action, whereby tension develops in a muscle but
no shortening or lengthening occurs (sticking point)
3) eccentric muscle action, whereby tension is present in a muscle but
the muscle lengthens (negative work). Eccentric muscle action is
primarily responsible for delayed muscle soreness due to weight
training.
Strength = defined by the ability to exert a maximum force during a single
effort and is measured by determining a 1-repetition maximal effort (1RM)
Strength improvements associated with weight training
- During first 2 weeks of weight training improvements are due to increased
skill and muscle fiber recruitment (affects synapse formation at neuro-
muscular junction)
- Improvement in strength measured by 1RM does not occur until 3-4
weeks into a weight program
Hypertrophy (an increase in cell size) and hyperplasia (an increase in cell
division) are responsible for increase in muscle mass and are limited by
muscle fiber type and genetic potential
Delayed muscle soreness is experienced by all who weight train, especially
during the first 2 weeks. This soreness can last for up to 3 days. Stretching
and light exercise helps alleviate pain. Delayed muscle soreness greatly
decreases after the first 2-3 weeks of weight training, and lasts a much
shorter period of time.
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By changing time spent on concentric and eccentric phases of an exercise,
and changing the percentage load of 1RM, we can create more or less
hypertrophy to reach different goals. This is called “periodization.”
Weight training phases/Periodization:
A training season will typically consist of 5 phases:
Phase I: Acclimation = Build up to 3 sets of 15 repetitions of basic, whole
body exercises (to be described and demonstrated.)
2 workouts per week, 4-5 week duration
Concentric-3; isometric-1; eccentric-3
Phase II: Strength and endurance = Increase poundage by 5-10% for upper
body and 10-20% for legs, while building repetitions up to 3 sets of 20 reps.
2 workouts per week, 4-5 week duration
Concentric-3; isometric-1; eccentric-3
Phase III: Power = Increase poundage by 30% and decrease repetitions to 2-
3 sets of 6-8 reps for “powered” exercises
3 workouts per week, 4 week duration
Concentric-3; isometric-1; eccentric-3 except for “powered” exercises:
Concentric-1; isometric-1; eccentric-3
Phase III workout summary:
Day 1 Day 2 Day 3
“Powered” exercises: “Powered” exercises: All exercises: 2 sets of 20
Lat pulldowns Leg press repetitions
Bicep curls Leg extensions
Tricep extension Leg curls
Upright rows Bench press
All other exercises: 2 sets All other exercises: 2 sets
of 20 repetitions of 20 repetitions
Phase IV: Speed = Drop to 2 workouts per week and lift 3 sets of 15 reps at
concentric-1; isometric-1; eccentric-3. ~4 week duration depending on when
race season starts.
Phase V: Maintenance = 2 workouts per week of 3 sets of 15 reps at
concentric-3; isometric-1; eccentric-3. This will be the spring and is a good
time to develop sport-specific strength by doing hill repeats. Upper body
weights will help maintain developed strength if solely cycling—drop lower
body weights altogether until the fall, or lift light poundage.
Weight training tricks and fundamentals:
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Always warm-up aerobically for 10-20 minutes before weight training, and
stretch afterwards to reduce tightness and delayed muscle soreness.
Weight lifting is a numbers game. Always bring pen & paper and record
your workout. For example:
*
Exercise Expected Set Reps Load Intensity Comments
# sets, performed performed (lbs) factor**
reps of x
poundage
(1 to 5)
Lat 3 sets of 15 1 15 80 3-4 Decrease load
pulldown reps of 80 2 15 80 4 by 10 lbs at
lbs 3 13 80 5 next session
*By drawing out and photocopying a similar chart, you will have all of your exercises,
expected number of sets, reps, and weight written out for you. Then you won’t have to
worry about remembering what you did from workout to workout.
**Intensity factor: A method of quantifying muscle fatigue to help determine when
poundage should be changed. 1 = able to lift many additional reps than intended. 5 =
not able to complete intended reps before muscular exhaustion.
Know what muscles you are using with each exercise. Focus on using
these muscles throughout exercise range in order to maintain correct
technique and not strain other muscles.
Always use correct technique:
1) Acquire a good grip
2) Start with a stable position
3) Keep object being lifted close to body
4) Use legs, not back, when lifting bars off of racks & floor
Exercise opposing muscle groups.
Consistency and moderation are keys to effective weight training.
The most important aspect of any form of training is rest and recovery.
Strength gains occur when the body is able to repair the muscle trauma that
is the normal result of training, a process called super-compensation. Do not
lift weights of the same muscle group 2 days in a row. Space out your weight
sessions so that you have 2-3 days in between training sessions.
While difficult for students and people in the working world, maintaining proper
amounts of sleep, nutrition, and hydration are necessary for super-compensation,
and thus gains in strength and performance, to occur.Equipment
orientation:
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1) Fixed resistance equipment: The distance between a fixed pivot point and
load changes through the exercise range, so muscles are not taxed
consistantly.
2) Variable resistance equipment: Uses a CAM (a wheel mounted
eccentrically (off-center) on a shaft—you’ll see) to keep muscles taxed
uniformly through exercise range.
Both # 1 and 2 have restricted effects on joint movement. Equipment #1 and
2 are excellent for use when you are beginning your beginning your weight
training program, or when you are using heavy weights during power phase.
The machines eliminate unnecessary movement and prevent you from
loosing balance.
3) Free weights: Are weights that are not fixed. These weights require use
of supporting muscles and a greater understanding of muscle being
developed with exercise. For example, dumbells and barbells.
Basic exercises to be demonstrated:
Arms: Single arm bicep curls and tricep extensions. Forearm curls and
extensions.
Back: Lat pulldowns, seated rows and upright rows and “supermans.”
Chest: Chest press, push-ups, modified push-ups using wobble-board or
BOSU
Core: Upper, lateral, and lower abdominal crunches. Core strength is
covered at depth in a separate clinic. See Mary Truscott’s (“soon-to-be-PhD”)
core strength handout on http://www.mcgillcycling.com under the “Training”
heading.
Legs: Leg press, leg extensions, leg curls, and single calf raises.First day of
weight training—Determining training loads:
After having been demonstrated and observed correctly trying the basic
exercises, you will go to the weight room for testing on day #1. This will involve
choosing a test load, determining how many reps you can do in a single set, and
then adjusting this weight accordingly for workout #2, that will involve 2 sets of
12-15 reps.
Trial load tips for sample exercises. Trial just means “try it out.” If the weight is
too light or heavy, you will adjust it before workout #2 according to the sample
chart below:
Load adjusment chart:
5
Reps completed Adjustment (in lbs)
20 +15
Training load = Trial load +/- Adjustment
Choosing a trial load by coefficient: These coefficients have been determined
based on empirical data from groups of large sample size. It gives you a good
starting point.
Chest press trial load:
Male body weight x .60
Female body weight x .35
Seated row trial load:
Male body weight x .45
Female body weight x .25
Leg press* trial load:
Male body weight x 1.3
Female body weight x 1
*These co-efficients are not derived from cyclists, so you will likely find them to
be way too light. For men, try a trial load of 1.8-2.1, and for women try 1.5.
Future acclimation phase workouts:
Workout #2: 2 sets of 12-15 reps of the determined training load
Workout #3: 3 sets of 10-12 reps
Continue to build until you have lifted 3 sets of 15 reps aerobically for 2-3 weeks
before starting a new phase.
Use the “2-for-2 rule” when adjusting poundage. When able to perform 2 or
more reps above the intended number in the last set on 2 consecutive training
days, increase load. This is why writing down and keeping track of set and rep
numbers, intensity factors, and training loads is important! This will help you
maximize your workout time!
Remember! The strength gains from weights will help you enormously in
the early spring… we’re not lifting weights to be better weight lifters, we’re
lifting weights to be better cyclists! ~Patrick
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This handout was put together from the following excellent references:
Baechle, T.R. and Groves, B.R. (1998) Weight Training: Steps to Success. 2nd
Edition. Human Kinetics Publishers Inc. USA
Chamney, J. (2006) 4 Recovery Essentials. IMPACT: The health, fitness, & sport
magazine. 15(5):44-45.
Justice, J. (1994) Pumping Ironmen: Weight training—the missing link.
Triathlete. 119: 45-48.
Martin, T. (1996) Fourth Event: Off-season weight training—phase II. Triathlete.
141:62-63.
And check out some of the many excellent articles featured on:
http://www.active.com
http://www.howtostretch.com/ and http://www.skating-
wos.on.ca/sportsci/stretch.htm that are not cycling-specific but teach people
how to stretch for injury prevention, injury recovery, athletic ability, and general
wellbeing.
Weight training for cyclists, with lots of sample exercises found at
http://www.cyclecambridge.com/cbexercises.html
http://orgs.jmu.edu/strength/
and Canadian Olympic athlete John Sokolowski's site with videos of proper
weight training technique at:
http://www.athlete365.com/english/view.asp?x=1
For a detailed description of cycling training, see any of Joe Friel’s books (Going
Long; The Mountain Biker’s Training Bible; The Cyclist’s Training Bible).