WEIGHT TRAINING
from netfit.co.uk

This lower body strength training session, has been designed using gym equipment.
LOWER BODY
Seated leg extension machine Quads. Keeping your back firmly into machine, place your feet under the foot pad, about shoulder width apart, just above your ankle level.

As you develop your leg strength, aim to work for 3 sets of 10 - 12 reps, followed by 1 - 2 sets of 50% weight, using 1 leg for 4 - 8 reps.

Calf machine. Most modern gyms will have a calf machine, if not that use either a Smith Machine or Barbell across your shoulders.

Stand straight with the balls of your feet on the platform, with the shoulder weight cushions comfortably placed on your shoulders, - avoid being bent up, or straining to reach the supports.

Lift and lower slowly for 2 - 3 sets of 10 - 12 reps working for a full range.

Cable adductor and abductor pulls, Inner / Outer Thighs. Aim for 2 sets 0f 10 - 12 reps with a suitable weight. Work one leg, then simply turn around to face the other way, in order to work the abductors.

Repeat on the other leg. Count the number of reps that you can do, in order to gauge the difference if any in strength in each leg.
Leg Press Quadriceps. There are a number of foot positions you can use to work the different muscles of your quadriceps, you can have your feet close together - wide or shoulder width apart.

Work for 3 sets of 10-12 reps, for first set work with your feet close, then normal and finally wide, with toes pointing outwards.

Hamstring Curl Machine. Use a suitable weight and perform smooth reps. Avoid pushing yourself on this exercise, as most peoples hamstrings will tend to be tight, and can easily be damaged.

Aim for 2 - 3 sets of 10 - 12 reps, using a light weight for your first set.

Gluts / Hip Flexor Cable Pull Connect a foot strap around a leg, just above the ankle joint, and attach this to a low cable pulley.

Aim to keep your legs and back straight throughout the exercise, to help isolate the gluts, holding a secure object for balance.

Work for 2 sets of 10 - 12 reps, on each leg - facing forward (gluts) and rearward (hip flexors).

Complete Lower Body. A combination of either front or rear lunges can be performed using a Smith Machine, however always make sure that you perform with a lightweight, enabling your leg muscles to get use to the movement prior to increasing the weight.

Aim for 2 sets of 10 - 15 reps each leg, using a light weight, however aim for a full range of movement.

Adductor Machine. Aim to keep your legs and back in contact with the machine at all times. Some machines will have a combination of settings, allowing the legs to be taken wider, avoid taking your legs out too far, especially for beginners.

It may be useful to warm up your muscles with a lightweight prior to your training weight.

Aim for 2 sets 0f 10 - 12 reps with a suitable weight.

Along with lower body weight training exercises, you should perform the following to help prevent problems associated with endurance cycling, which include wrist, lower back and neck fatigue.

The following page will provide suitable strength training exercises for your upper body.

UPPER BODY
Look at the section on stretching to help prevent injury and to maintain your stretching all year round, especially after long rides. The members area has a complete section dealing with suitable stretches for cycling, along with a full explanation of over 1,500 different exercises.

 
Dorsal Raises, Back, keep your head looking down at the floor at all times. Aim for 2 sets of 8 - 15 reps. Can be made harder by using small weights.
Upper Back - upright row , aim to perform high reps, for 1 set with a light weight, keeping the elbows high for 2 seconds before lowering.
Abdominals, aim to perform 2 sets of as many reps as you feel comfortable with. Keep the movement smooth with your chin off your chest.
Triceps Dips, depending on your fitness level choose the correct style for you. Aim for 1 set for as many reps as possible.
Concentric curls Biceps, work each arm one at a time aiming for good technique. Monitor the difference in strength in each arm. Work for 2 sets of as many reps.
Wrist exercises, concentrate on performing a variety of different wrist exercises, for high reps. Look in the wrist section for different exercises.
Abdominals lying side bends, work one side at a time for as many reps as possible. Support your neck with your other hand.
Bench Press Chest. Perform this exercise with different hand grips, normal, wide and close arm. Aim for 10 - 12 reps, 1 set each style.
Back extension, avoid coming up to far, aim to perform in a smooth slow motion for 1 set of as many reps as possible.