Can't get the bike out - what next?

p4ulmiller

For the past couple of months, I've been cycling after work. The results of my weight loss have been pretty amazing and I've loved every second on the bike.

Now the nights are closing in, I need to look for something else. The local gyms are rubbish so I'm left with setting up my own training programme in the garage.

But how do I go about this? I'm happy to get a turbo trainer for the bike, but I think I need a weight training plan to supplement it. I'm thinking 30 mins bike + 30 mins weights for 3 nights in the week, coupled with taking the bike out one or both weekend days.

The question is, what does the weight training plan look like? Does anyone have any recommendations for a plan I can follow in the uk? I have a few small dumbells but I don't mind buying more if necessary.

pastryari

I bought this power rack:



and a 300lb barbell weight set.

This is a good beginner weight lifting program:
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

It's 3x a week and doesn't take very long. 3 compound lifts each day. There is an app that makes logging your workouts super easy, too.

Here's a great link regarding strength training:
http://www.myfitnesspal.com/topics/show/850719-strength-training-the-basics

Also, if you only have dumbbells: http://www.myfitnesspal.com/topics/show/902569-barbell-routines-when-you-only-have-dumbbells

JUDDDing

Yeah, get the trainer for the bike.

And a TV so you're not bored to death.

Then look for a used bench and barbell set. Nothing too expensive or excessively sturdy.

If I had to do it over again - I'd have bought:

1. Used cheap power rack/cage
2. Used cheap flat bench
3. Used cheap 1" "standard" metal weight set with quick release collars
4. 2 Used cheap 1" "standard" dumbbell bars
5. Maybe a used, cheap curl bar.

As it is, I have all this stuff that's rated for 500-1000 lbs and no lifts anywhere near that. :sad:

You can always re-sell it for basically what it costs used if/when you outgrow it.

If you decide to buy new weights - don't buy 1" - in that case get Olympic (hold value better (still drops by 50% or so)).

sijomial

As a fellow Surrey cyclist I feel your pain!

If you intend keeping the garage as a garage rather than a gym a set of adjustable dumbbells doesn't take up much space (you may well need to buy some extra plates as you progress).

Depends how far you want to take your strength training really, dumbbells and some body weight exercises are a good place to start.

DavPul

I bought this power rack:



and a 300lb barbell weight set.

This is a good beginner weight lifting program:
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

It's 3x a week and doesn't take very long. 3 compound lifts each day. There is an app that makes logging your workouts super easy, too.

Here's a great link regarding strength training:
http://www.myfitnesspal.com/topics/show/850719-strength-training-the-basics

Also, if you only have dumbbells: http://www.myfitnesspal.com/topics/show/902569-barbell-routines-when-you-only-have-dumbbells

Adini, you have a smoking hot rack. Thanks for showing me pics of your rack.

And yes, her suggestion of starting SL 5x5 was excellent was well. In fact, even when the OP returns to cycling, I think he'll find that the solid lifting program works well with his favored activity and will actually improve his cycling performance