paying my dues

this week as the entire world has taken vacation and i have no days left. and work is stupid busy, so sorry for the lack of updates the past few days.

now is the time for recovery and try to rest up for what is going to be the start of my base miles for the 2007 season.

with that, got a post the other day on what i do for weight lifting as far as workouts go. well....

when i did them, my workouts were very specific building leg strength and endurance. upper body was 100% ignored as lifting always had a tendency for me to put on extra muscle weight and i was not overly concerned with building up my upper body. i typically would work out two days a week and then once on the weekend.

the first few weeks when i got back into lifting, it was lower weights and reps as i was just trying to get the body used to the effort of weight lifting.

everything concentrated the legs - squats, extensions and every combo inbetween for the legs.

then, i picked up the weight just a little, and did very high reps. to the tune of about 4 to 5 sets of between 75-100 reps in each set. that number is not a misprint.

i would do that for 3-4 weeks, then switched to two weeks of strength workouts. i would switch them up with two types:

pyramids - 5 sets. first set was 50, the next 40, the next 30, then 40, then 50. i would adjust the weight accordingly so that when i hit around the max for the set, i was going to the point of "failure" (ie - i physically coudn't do any more)

max outs - 5 sets as heavy as i could go on the weights, with a max of maybe 20 in the set. would do reps in each set to failure.

then, after the last max out week, i would take it easy for a week, then repeat.

and remember, these were all geared toward what i would need in endurance racing.

i personally don't lift anymore and haven't done so in a 3 years, and won't do any lifting this year. with me working full time and odd hours, it is very difficult to fit it in - i try to make up for it with longer then normal trainer rides as i typically ride at least two hours on the rollers when weather does not permit me to ride outside.

and, i think that at a certain point there is a trade of between power gained from lifting to maintaining aerobic fitness from trainer rides. i've heard different numbers as far as that goes (at what point should you concentrate more on the bike then at the gym and vice versa), but it comes down to what works for you and how your body reacts to it.

just my 2 cents.

sologoat out