Chris' Column
 
 

This is a typical gym weight routine for a professional cyclist. Usually the regimen will be 4-5 days a week for approximately 3-4 months (during the "off-season" Nov-Feb). Each session can range anywhere from 2-4 hours. Gym regimens vary depending on the rider and the individual needs and goals...this was my typical regimen:

  
   

1. Leg Lift - (3) sets of 20-25 repetitions.

Strengthens abdominal muscles, upper quadriceps, and hip supporting muscles
    2. Back Raise - (3) sets of 20-25 repetitions.

Strengthens lower back muscles, gluts(butt), and hamstrings(back of legs). Helps to alliviate that inevitable "sore back" for long rides.
    3. Leg Press - (3) pyrmids (6-12 sets) with 15-20 reps to 300lbs.

Strengthens quadriceps, gluts, and hamstrings. This is the most important cycling related exercise. It's not important to lift max weight, but to do a pyrmid structure to fatigue which emulates cycling effort.
   

4. Calf Raise - (3) pyrmids (6-12 sets) with 12-20 reps to 400lbs.

Strengthens calf muscles, important for fluid pedal stroke. I have had faciotomy surgery on both my calf muscles as I suffered from compartment syndrome, a muscular over-use injury. This exercise was an inportant part of my recovery.
   

5. Seated Calf Raise - (3) sets of 15-20 reps to 200lbs.

Strengthens calf muscles. This works the calf muscles a little different than the previous. I found the standing Calf Raise (previous) to help my cycling muscles more effectively as it worked my exact cycling motion, but the Seated Calf Raise helped to stretch and strengthen my achilles tendons
   

6. Leg Extension - (3) sets of 20-25 reps to 100lbs. per leg

Strengthens quadricep muscles and knee ligaments and tendons. This is important to help prevent knee injuries.
   

7. Leg Curl - (3) sets of 20-25 reps to 70lbs. per leg

Strengthens hamstring muscles and knee ligaments and tendons including my troublesome Iliotibial band and Biceps Femoris Tendon. This is another important exercise to help prevent knee injuries.
   

8. Adductor - (3) sets of 20-25 reps to 40lbs.

Strengthens hip flexor joints and groin muscles. Always a trouble spot for me as I underwent one of my many surgeries for a torn groin muscle in 1991.

   

9. Abductor - (3) sets of 20-25 reps to 40lbs.

Strengthens hip flexor joints and Iliotibial band. I suffered from tendonitis in my Ilitibial band throughout most of my cycling career and this was a good strengthening exercise to go along with the regular cortizone shots.