I dont workout to race but the thing that helps the best is to make an indurance workout. It will help the most compaired to burte strength. The best machine exersize is squats, that seems to work all your leg mussles that you would work while racing. Also I am not sure of the exersize but it helps greatly with arm pump, You can get a stick and tie a string in the middle to a 15lbs weight and twist the stick to get string to wrap around thus bringing the weight up, It is very very hard to do but if you do it enought your innerarms will just about be harder than a brick. On your stamania exersize if you have a membership to a gym go ahead and do all the exersizes that you would use in the race, My advice would be to load 75% of what you maxed out on each machine and then to do that exersize for 5 minutes. After about 3 monts you will be able to tell a huge difference. To give you an example I went from being able to squat 345 to being able to do 425. It really, really helps if you keep at it, And dont forget to run at your local track, run about 1 lap warmup and then run the straits and then jog turns, Hope this helps you get in shape for your Racing
For racing you definitley have to work on your cardio. That means running, riding a bike, or some other anaerobic excercise.
If you want to lose weight then the only way to do that is by cutting your caloric intake. This is my weakness.
If you want to gain muscle mass then then you have to do power lifts. Squats are definitely the best power lift. They work almost all of if not the entire lower body. I don't recommend trying to start with 325 lbs though. If you've never done them before begin with just your own body weight and get the proper form down. Do not use a Smith machine as this limits the range of motion that you'll go through.
For the upper body you should bench, do some military presses and use the latpull down machine if one is available.
Join a local gym if possible. Most of them have free intro sessions with a personal trainer. Not everybody responds the same way to the same excercise.
I am just wondering but you dont even use the mussles when riding that you use on militry.
and on that workout I would start with 200lbs squating and work your way up. Depending on your age of course. If you like 13 then dont think of doing that much, just consult a personal trainer and they can best size you up
I would'nt lift too many wheighs. I think the major problem for many riders is that their harts can't deliver the high amount of oxigene to the mouscles. Therefore you should start running and use the rowingmachine. Train so that you can run fast for at least 30 min and row fast for 20 min and you will see a great difference when you start racing.
What I call a military press is a sitting shoulder press. Do you concur?
This excercise targets the deltoids, the traps, the triceps and the lats. These muscles are most definitely used while riding. Especially when picking the bike up off he ground which I seem to do a lot.
He never did say his age and that is a very important factor in all of this. Lifting when you're too young can have bad consequences later in life.
Yes, I am aware of all that you said. I am just wondering for my own purpose, I have limited time in gyms becasue of school. I wanted to know what exersize I should concentrate on. I do 5 min of benchpress, lat pulls, legpress, and military. I do a lot of squats. Partly because so I stand my lard ass up before a jump. Does this seem like a deacent workout routine?
Because of school and work I have a very odd lifting schedule. When I do lift it's in my non-heated garage. I do it regularly though and I've been showing some good progress. Besides riding it's the only time I'm at piece with myself.
The one thing that I concentrate on is changing my routine up. Muscles have a memory and excercises get easier to do once you do them over and over again. You have to change it up and shock them. One day do dumbell bench presses then the next time use the barbell. Do bent over rows instead of the latpull down for a day. I always throw in a set of skull crushers to hit my triceps.
If you're lifting for riding then reps are more important than the amount of weight that you put up. Are you going parallel to the floor when you squat? Try deadlifting if you haven't before.
Don't worry about the spare tire if you've got one. I look like I'm about to give birth to a six pack of MGD. But I'm working on it.
If you want a seriously good cardio, try an hour of 2 on 2 basketball with 3 guys taller & bigger than you! I work out a lot & this almost kills me. It's almost as good as hill sprints but since the hill's covered in snow, it's a substitute. It really does help build your stamina but, it's more fun than running or using a cardiomachine. Weights 3 times a week with 20 minutes of cardiomachine then bball 2 days a week. Ride on the weekends.
It also helps with learning how to fall down - I have put my old volleyball dives & rolls to great use with these guys fouling me, knocking me into the wall, tripping me.........I wonder if they are doing it on purpose?
Followed your link, found a pretty funny quote and copied it below. What on earth does this guy mean by "biological energy"?:
"Sexual Activity And Racing -
It requires the body 4 to 5 days to recover the biological energy lost in just one sexual climax. Therefore, I recommend that [you not] participate in sexual activity during your championship quest, if possible. If not, it should be restricted to day 1 or 2 in your 7-Day Race Scheduling Planner."
Is this really up-to-date thinking on this subject?