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strength & conditioning dilema

post #1 of 11
Thread Starter 
I am finding that the strength and conditioning for skiing and cycling (mt. bike & road) are not a perfect mariage. I am strictly a recreational participant in both activities. However, I do like to structure my lunch-time strength workouts with a specific activity in mind. As of the first of the year, I have decided to start transitioning to the conditioning required for cycling. I am sacrificing the mobility and balance exercises for skiing. That will be replaced with more skiing.

What I learned this year is that I need to start my skiing related strength and conditioning exercises in September.

Here is the outline for my strength and conditioning:
3 strength workouts / week
Mon. conditioning circuit workout
Wed. complex plyometrics
Fri. heavy lifting
running on Tuesday and Thursday
swimming on Saturday
road bike on Sunday
(work commute on Tues. & Fri.)
mt. bike on Wednesday night
skiing can substitute for any of the above

I will keep this workout schedule for the next 3 months. In April I will transition to the condition weight circuit 3x/week just to maintain strength. In April, I will increase my cycling and add swimming in the mornings 2x/week.

I now open the floor for discussion on this motion.
post #2 of 11
i dunno, sounds well-balanced to me. Only you know what works for you given your stated aims. I've finally gotten close to zeroing-in my own routines, broken down basically into May-October and November-April. The bike stays the core of the routine, two or three times a week (depending on the extent of my legs weight work and maybe if I've managed to get in a decent inline session). I find the skating, at which I STINK, is a huge benefit and goes to the core of my balance issues.
Will do upper body weight work (lower reps, heavier weight) three times a week.
Basic stuff, aiming to mix it up now and then to keep things lively. Pretty soon gonna start hitting the bag and get back in the pool once in awhile. Incorporating much more "core" work, too (lower back and abs).
As my ski technique has improved, I've definitely noticed how little (relatively) it takes to ski, physically (at least lift-served), but it goes a long way mentally to know that I'm fit.
Re the bike specifically, I'll do one session more or less "spinning," working up the heart rate with high rpm's (100-115) and another with a stretch thrown in on high gears/low rpm's, staying there (simulating hills, more or less) maybe 20-something minutes.
And, as important, now, at 40, when I'm tired, I take a break that day. That's been a significant step. (Of course, the best "rest" day is a day spent skiing.)

<FONT COLOR="#800080" SIZE="1">[ January 08, 2002 12:25 PM: Message edited 2 times, by ryan ]</font>
post #3 of 11
Thread Starter 
This last year was my first year cycling. I have got to say that the mountain biking did more for my skiing than any strength and core conditioning routine I have ever done. Not only are my legs stronger and quicker, my overall areobic condition is easily 3x better. I base that on my skiing experiences at Sun Valley. Last year I was the strongest I have ever been in the weight room but I still had to take a couple of breathers on the long bump runs. This year I could make it all the way through the runs with out stopping.
post #4 of 11
Arobic conditioning. You could try more road work on the bike. High speed for sustained period (endurance workouts) on the flats or a long steady uphill climb will do wonders. In cycling we usually call this base training, ugly work but ya gotta do it. Also try finding a good mountain road with lots of sweeping turns and parctice doing counter turn on the bike. This is the same kind of motion as skiing and helped me a lot in the transition for cycling to skiing. You have to weight the outside leg as you push the bike down and into the turn. I do both road and Mt. during the summer and find both to help with the skiing. A lot of people also like roller blading for an alternate. I do it but hate it. I've been on them for a year now and just don't like them.

post #5 of 11
weight training won't do much to help mogul skiing.

but plyometrics at anaerobic levels will.

cycling is good but it doesn't build brute strength.

cycling + plyos + weight training = ideal skiing preparation, as well as ideal cycling preparation.
post #6 of 11
Originally Posted by gonzostrike
weight training won't do much to help mogul skiing.

but plyometrics at anaerobic levels will.

cycling is good but it doesn't build brute strength.

cycling + plyos + weight training = ideal skiing preparation, as well as ideal cycling preparation.

I hope so. I work nearly every day with weights and/or cardio that I don't ski and I still can't find something that will help my stamina in the bumps. I run and do elliptical and stairs. I should incorporate bike and will start that this week.
post #7 of 11
google box jumps.
post #8 of 11
Yeah & catch a medicine ball as you land (throw off top of box)
post #9 of 11
I would do swimming x2 a week and take out heavy lifting altogether.
I'm not a big fan of heavy lifting now.
As I don't see it being all THAT practical.
Why would you want to get that much bigger anyways?
I think it's more ideal to be more lean and cut than to have big muscles.
Sure it's nice, but I would suggest doing your lifting at no less than 15 reps.

And as far as lifting exercizes are concerned, I would aim to do squats x2 a week(although your other activities might not allow you that). I would also concentrate more on your back than your chest. You might also want to take one day away from cycling and do a rowing maching for an hour (although an hour feels like death after 10 mins).

In the end, swimming and rowing are your two best aerobic activities, so anything you do to maximize that will be greatly beneficial to you. And back to lifting one last time...for squats, aim for 10-15 reps. Everything else should be 15-20.
post #10 of 11
Thanks y'all.

I'm relatively well built and cut from the waist up; legs not as built but still cut: genetics.

I generally do 10-12 reps. Never less.
post #11 of 11
I wish I had time to do minimal weight training and all the activities you guys do, but with school 8-5 every day (and crap loads of classes to study for), I'm totally exhausted by the time I get home. And I pretty much only have enough time for cardio. So I do at least 30 mins a day first thing in the morning before breakfast 5-6 days a week. And if I'm feeling lucky, I'll do another 30 mins in the afternoon. I may not have the desired strength that I want, but I got my resting HR down from 72 bpm's 3 months ago to around 54-56.
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