I have started a new in season weight training program for cycling. With help from the Ultimate Guide to Weight Training for Cycling by Robert G. Price, I have developed a routine I can do two days a week while cycling 3 to 4 days a week.
The idea is to build and maintain muscular endurance instead of muscle mass. I have nothing against muscle mass. I have definitely noticed an increase in my own since I began seriously training a year ago. My goals are different with this program though.
My cycling tends to be 45-90min. Distances can range from 8-25mi at a time. Especially when you get to the 12+mi range endurance becomes an issue. I am working on diet to help with some of the energy issues, but that can only get you so far. I am also looking into ways to increase my VO2 max or oxygen maximization. That comes mostly on the bike. I will post more on that later.
The chart below details the routine that I will be following. The differences compared a normal weight training program is the weight used and the number of reps. A good rule of thumb in normal weightlifting is to start with 80% of your one rep max. Then complete three sets of 8 reps. If you cannot do at least 6 reps the weight is too heavy. If 8 reps seems easy then the weight is too light. This muscle endurance training focus' on reps rather than weight. This compliments the cycling training.
My target for endurance will be 50-60% of my one rep max in 3 sets of 20. I have modified the recommended areas because the book suggests only one exercise per week for upper body. I also do this routine in a circuit training mode, which allows little overall rest, but allows individual muscles to recover a little. For example, they recommend dumbell bench presses one week and barbell bench presses for chest. That's it. I want to stay well rounded. Posted below is the chart:
(You can click to enlarge)
I will post back later on my progress.