fitness for runners / cyclists etc.. for cardio athletes??

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fitness for runners / cyclists etc.. for cardio athletes??

Postby runner » Fri Jan 13, 2006 11:23 pm

how manny reps in the gym should we take with weights?

one tells me 16/ 15 an other 8 / 10 i get lost..

2 times a week is not to much is it?

next to 4/5 times running (the goal)
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Postby littlegirlbunny » Sat Jan 14, 2006 8:31 am

How about 10-12? Pretty standard rep range. Kind of inbetween muscle mass building and endurance building...
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Postby JP » Sat Jan 14, 2006 10:55 am

one point to consider:

Your sport specific movement is kind of like leg exercises with thousands of reps.

If you train with 15 rep range, or 8 rep range, is probably pretty much the same difference from your specific chosen sport. So really, you should ask yourself, why do you want to do weight training? What is its purpose?
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Postby fredrikw » Sat Jan 14, 2006 12:34 pm

all I have read about strength training for cyclists suggests periodisation, with periods of high reps and low weights as well as perisods of low rep high weights, all depending on when during the season you're at. Joel Friel has written self coaching books for cyclists and triathletes that outlines this pretty good I think.
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Re: fitness for runners / cyclists etc.. for cardio athletes

Postby Tarz » Sat Jan 14, 2006 9:36 pm

[quote="runner"]2 times a week is not to much is it?

next to 4/5 times running (the goal)


That's what I've been doing for the last five and a half years. Weight training twice a week won't affect your running, as long as you continue running for four/five times a week. You'll probably benefit from cross-training.

10 reps is about right. High reps, 15-20, with lighter weights is supposed to help with cut and defination. Lower reps, 4-6, with heavy weights will build more muscle mass. Even with heavy weights for low reps, it will be tough to put on too much mass ( which I think you don't want to do ) because of all the miles you will continue to run.

Experiment. See what you prefer doing, how your body responds, and what ( if any ) impact it has on your running. Personally I would vary between normal reps ( 8-12 ), high reps ( 15-20 ) and low reps ( 4-6 ). You'll get better results from shocking the body, rather than continously doing weights for the same reps week after week.
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Postby Dave Noisy » Sun Jan 15, 2006 3:41 am

Was just talking about this with a buddy (he was a top Canadian track racer), and he was telling me he's doing strength and power right now, but i forget which was which, but one is 7-8 reps, and the other is 10-12. There is a difference, but i can't tell you what at the moment. ;)
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Postby runner » Sun Jan 15, 2006 7:19 am

thanks for all the imput lgb and guys!!!

guess i'll go for around 10 for a while.

hope other people can benefit also from this topic..

I think little weight training helps good against injuries as well!!
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