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Home > Weight Training for Cyclists: A Total Body Program for Power & Endurance
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Weight Training for Cyclists: A Total Body Program for Power & Endurance
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By Ken Doyle and Eric Schmitz
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 (16 Reviews)
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List Price: $18.95
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Publisher:
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Velo Press
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Edition:
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2nd
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Published:
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December 31, 1969 |
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Binding:
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Paperback
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Pages:
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212
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Since the publication of the first edition of the only cycling-specific weight training book on the market, time spent in the gym has become a standard part of every cyclist's training schedule. This new edition, with updated material on core strength and nutrition, brings together the most current research on strength building and the most recent and effective equipment innovations. Authors Ken Doyle and Eric Schmitz explain clearly how strength training in the weight room translates to endurance and power on the road. How should an athlete fit weight training into an already demanding cycling program? How does the approach to lifting change from the beginning of the season to the end? Which exercises are best on what days? How many repetitions are needed? Doyle and Schmitz address all these questions and more in easily grasped, lucid language. More than 60 exercises are illustrated and described in detail, and ten sample programs guide riders through their season.
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Customer Reviews:
Add Your Own Review |
 Weight Training: A Forgotten Element, January 22, 2009
By Sprocketboy (Ottawa, Ontario, Canada)
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There are some who feel that weight training is a waste of time for cyclists and the limited scientific studies carried out so far have had mixed results as to whether pumping iron makes you faster. There are fears that the possible addition of muscle mass in the upper body (remember Lance Armstrong pre-cancer?) will provide no tangible benefits and in fact will be just that much more weight to carry around.
In fact a strong torso contributes to pedalling action by providing rigidity against which the quadriceps can work. Most of the training programs for cyclists I have seen tend to be aimed at building strength rather than mass and as the riders moves into the racing season the weight program becomes one only of maintenance. Increased strength means reduced fatigue although aerobic capacity seems to be the limiter for endurance. Stronger muscles last longer and stabilize the body, improving technique and efficiency, allowing the cyclist to keep in the proper form longer.
Not to be overlooked is the fact that cyclists typically suffer from low bone density as cycling is not a weight-bearing exercise. Studies indicate that during the Tour de France pro riders can lose up to 25 percent of bone mass, and a surprising number of Masters-class racers suffer from symptoms of osteoporosis. Weight training helps combat this, as do weight-bearing exercises such as running, and calcium supplementation.
My coach has given me a simple program that provides the periodization recommended, working from light weights to much heavier weights and then backing off to more reps with lighter loads. In addition to my coach's comments, I have found a very useful guide to weight training to be the recently revised "Weight Training for Cyclists: A Total Body Program for Power and Endurance" by Ken Doyle and Eric Schmitz. This 2nd edition of their 1998 book, released in November 2008, incorporates new information on core training and lower body exercises. It is very clearly written and explains how strength training in the weight room translates to endurance and power on the bike.
Different exercises for the muscle groups are described and illustrated with very good line drawings that are simple but effective. I have photocopied the section on core workouts and have supplemented my coach's suggestions so that I am doing more work with a stability ball. There is also a chapter reviewing the best series of stretches I have seen.
The last part of the book presents a range of training plans that are time-efficient and look quite effective. I have incorporated parts of them into my own workout and although it is not quite My Year of Abs yet there is a definite improvement in my core strength.
"Weight Training for Cyclists" is an up-to-date and comprehensive book that is invaluable in building a program to increase strength. Clearly-written, attractively-presented and very reasonably priced, it belongs on the shelf of everyone interested in improving their riding. You may not end up looking like Mr. or Ms. Universe but you might get faster!
41 of 43 people found the above review helpful.
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A Complete Off-The-Bike Fitness Program!, November 16, 2008
By Brooke Fredericks
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I've always read in cycling magazines that one should lift weights but the information given is never specific enough and rarely are diagrams shown. This book gives reasons behind the exercises and exactly what part of your body is benefiting, and how it will help your strength on the bike. The book is really well laid-out and easy to understand. I just started the program and am looking forward to dropping my riding buddies on our local climbs in no time.
16 of 17 people found the above review helpful.
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True results, July 9, 2009
By mikebravo (Hemet ca)
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I'm an avid cyclist. I ride in one form or the other at least 6 days a week. The program in this books works if you spend the time to use it, be advised, there is no quick 6 min plan to sucess, and while I have seen great results, I cant say everyone will. It takes time to try all the samples, and is laid out in an extended format, but can be ammended to suit everyones needs, if you take the time. I have seen a marked improvement with my climbing ability, on both mountain and road bikes. Rides are stronger and recovery is faster, and it doesnt appear to adversely affect your ride the day following the gym. In fact, the spin seems to actually help ease the soreness. There are a lot of different training methods included so you shouldnt get bored or quickly reach a plateau.
14 of 14 people found the above review helpful.
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 plenty of misinformation in this book, March 17, 2010
By cardiotard (ohio)
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that this book gets such great reviews is proof of how little the general public knows about weight training. many of the pictures and instructions for lifts is wrong, which is potentially dangerous. among the worst is the power clean which shows an atrocious way to set up, and a dangerous way to catch. deadlift setup is also wrong.
but nothing compares to the idiotic way the authors treat the squat. recommending athletes to engage in qtr and half squats is at irresponsible and possibly negligent. its far more dangerous than a full squat (do a force diagram) and does very little in the way of building strength bc the muscles are not stretched to the proper extent to force an adaption.
if you want weightlifting advice, i would suggest getting it from powerlifting or olympic lifting books.
13 of 16 people found the above review helpful.
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 Good for newbies to fitness, March 29, 2010
By CJ Long (Dallas area)
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I encourage anyone who isn't very active to get this book, especially if you're interested in cycling. But for someone that's got years of experience in the weight room, this book won't help you so much. I bought it because I'm new to cycling, but the exercises in it are standard, with nothing really new to help you performance-wise.
Basically it can be summed up with lunges, squats, etc., with enough upper body and ab/lower back work to keep you balanced, all of which can be found in any exercise book. I'm kind of disappointed, as I thought it would be more sports-specific, but like I said, it'd be great for newcomers to fitness and cycling in general.
8 of 8 people found the above review helpful.
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 Good information but fails to pull everything together., May 5, 2009
By Dan G. Hiris (Phoenix, AZ United States)
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I read this book cover to cover as I am interested in the subject. Overall I found it to be very informative but the book failed to link the different articles correctly and the sample programs just add to the confusion.
For example in the Power Phase of the program, power exercises are lumped in with strength exercises and some things just don't make sense. One of the exercises specifies doing 3-4 sets for 1-5 reps of squats with a rest period of "none". Does that mean you really just do 1 set of 15-20 reps?
5 of 9 people found the above review helpful.
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Concise and effective, February 19, 2009
By Lucas Ely Wilkinson (Missoula, Mt USA)
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This is a very effective program that doesn't make you spend a ton of time in the gym. The authors give you an overview of the benefits and pitfalls of a weight training program for bike riders in the first few chapters. Then in the last few chapters there are very good diagrams of the exercises. And at the back of the book, there are workout programs that are periodized just like on-bike training.
The workout programs are geared toward lower body and core strength. But they will also help you develop upper body strength without putting on any unwanted extra weight.
All in all, this is a straightforward and effective way to get stronger without getting bigger.
3 of 3 people found the above review helpful.
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Great Book, May 1, 2009
By Bike Guru (Austin, TX)
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Well written and thoughtful book on conditioning for all cyclist (road & mountain). He talks about strength conditioning year round for the cyclist showing you not only why you should do it, but how. He also has added a nice section on core training and another on flexibility and the benefits of them and why you should be spending time doing them as well. Great book.
3 of 3 people found the above review helpful.
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Really Works!, December 12, 2008
By Winnie (Southern California)
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I have been following the weight training program in this book and it really works. The words and illustrations are easy to follow yet still effective. I have trained and raced bicycles for 20 years and my climbing and strength on the bike have already improved noticably since following the book's weight training program.
I used to be skeptical about the benefits of "off the bike" cross training, but I will tell you whether you are a racer or recreational cyclist, you can benefit from the programs this book offers.
3 of 3 people found the above review helpful.
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Weight Training for Cyclists, October 26, 2010
By Jigger Woodruff
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Excellent! I have an extensive background in resistance training. I was a little reluctant to even buy the book since I have spent several years as an instructor and lifter. What could they teach me that I didn't already know? Boy, am I glad I jumped on this! Training for an endurance activity requires a different periodization model than I was used to. None the less, I decided to follow the program as written - and drawn!
It started out way too "easy" for some one who is as obviously advanced as me...(-; But I stuck with the script as we progressed through the 4 week cycles presented in the book. Wow! What a change in my functional strength! The program manipulates all phases of the workout to challenge the body to adapt at a rapid rate, while not wearing you into the ground. I like to ride, and when it was time to really pound on the bike the strength program switched to a maintenence mode - which allowed me to keep the gains I had made in the winter.
I am looking forward to getting going this winter!
This book is great for novices to experienced lifters. You will benefit whether you are a racer or just a weekend hack like me. Can't recommend it enouhg!
1 of 1 people found the above review helpful.
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Meh..., November 8, 2011
By fuglyducky (Seattle, WA United States)
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I have been lifting weights for years and have been interested in track racing (velodrome sprints). I was hoping this book would help me better formulate a workout plan more sports-specific. This is really a 2-star book but I will give it 3 stars for the periodization examples.
For weight training, I would strongly recommend a different book like 'The New Rules of Lifting: Six Basic Moves for Maximum Muscle'. If it wasn't for the periodization, I would give this book 2 stars. The information contained in the book is all available online, better explained, and not so basic. Caveat emptor.
1 of 2 people found the above review helpful.
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Weight Training for Cyclists is a Great Book, August 6, 2011
By YB
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Weight Training for Cyclists is one of the more valuable (and useful) books I have purchased about cycling in 2011. There are a few reasons why I like this book so much. First, this book helped me to see that training like a bodybuilder was counterproductive (for me). It helped me to educate myself as to what muscles (not muscle groups) cyclists need to develop and why bodybuilding is not the most useful training methodology for cyclists. Second, I learned from this book how to better cycle your training so you do not overtrain, or worse, which is what I did, hurt yourself and have to take time off from cycling. Third, the authors recommend a holistic weight training program featuring a short aerobic warm-up, core body weight exercises followed by the weight program. If you have (literally) been spinning your wheels trying to incorporate weight training that works with cycling, this book might be a good read for you. Sometimes you just have to step out of your box and try something new and different to get to where you want to go. Go for it.
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Excellent reference for cyclists, April 21, 2010
By BTrain (Pioneer Square)
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This book was a great reference tool for me as I developed my training plan this year. As a marathon runner I had seen great strides in my development when I added weight training to my training. I've switched from marathon running into cycling and wanted to understand what exercises I should be doing to help improve my cycling but most of what I knew was running-specific. This book did a great job of explaining the different areas you need to work and which exercises to do and when to work them into your training plan. Others have reviewed this book and said that some of the ways exercises are diagrammed or explained are potentially dangerous.
Before I try any new exercises I always check them with a trainer at my gym to make sure I am doing them correctly as anyone should do. This isn't a change from anything I normally would do, but based on some negative reviews on this site I feel it is a good step to check that I am doing everything correctly.
Buy it if you are trying to improve your cycling and don't know how to add weight training to your routine.
Don't buy it if you aren't serious about cycling and willing to spend time in a gym weight training to improve your riding.
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Excellent book for weight training, March 6, 2010
By En dos ruedas (Caracas Venezuela)
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Hi all
Excellent book for weigth training, some movements that I never tried and many advices new for me even after 15-20 years of biking, good decision
Saludos
0 of 1 people found the above review helpful.
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Good book, January 7, 2009
By guy (Ma)
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It is a easy and good read especially for the person who wants to get into lifting for a specific sport
0 of 4 people found the above review helpful.
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Excellent book for weight training, March 6, 2010
By En dos ruedas (Caracas Venezuela)
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Hi all
Excellent book for weigth training, some movements that I never tried and many advices new for me even after 15-20 years of biking, good decision
Saludos
0 of 1 people found the above review helpful.
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