Strength Training - One Set

[Debra]

Trevor's question about one set training seemed to generate some interest. "Fitness for Dummies" (a self-incriminating title) says that it provides some strength gains, & moderate toning. I've seen it advocated for those that bulk easily: Longer sets (or set) with a lower weight. "Bicycling" magazine suggests it for in-season weight training because any truly committed cyclist would not spend more than 30 minutes, twice a week, pumping iron. Of course, a committed cyclist never does leg work in the gym in-season (hopefully, my sarcasm is coming across, but it is the cycling doctrine). I suspect that runners & tri-athletes might follow a similar program in season, since they too want strength without bulk. Maybe there are a few around who could comment.

 

[trevor]

hey debra

We'll see. For me I've only been going about a week with that one set thing. I'm trying not to go too light and failure usually hits by the 11- 13 rep. range for most exercises. Except legs...where I'm still experimenting! I have no idea what percentage of my max for each exercise these weights I'm using are. My upper body actually feels "tighter" now after a few sessions of that...but maybe that's just a mental thing with me. The fact that Bicycling mag suggests it for in-season lifting tells me that they see it as more of a maintenance thing as opposed to hitting weights harder in the off-season. What I'm doing doesn't feel like maintenance!
I don't bike hundreds of miles a week like some of those guys so I continue to try to see improvements thru weight training. Those road racer bikers can't afford alot of muscle, especially climbers. Most are very thin...large legs, but spindly arms and no upper body to speak of. I feel like mountain bikers like myself benefit from more muscle because it's more of an explosive type sport where that comes in handy.
Anyway...I'll continue with it and keep you posted. Have a good one.
Trevor

 

[Debra]

Hey back at you

Dirt riders do have a more balanced physique. Don't you engage the upper body on hilly &/or rough rides?

As I commented in my check-in, I was surprised at how well I climbed in a very hilly century I rode yesterday. I think its the weight work I did in January & February. I have done body weight only leg work the last few weeks. Of course my husband, who fits the profile of a road cyclist in your post, is in his all cardio phase & he flew up the hills. Anyhow it looked like a lot of riders had been neglecting their hill work.

I recently started Cathe's Pure Strength tapes when I phased out the lower body weight work. It's like you described, with a new weight routine you really have to play with the amount of weight. She does such a variety of exercises, that I may need to log the poundage as relying on my memory isn't reliable. Keep us posted as to how the one-set routine works.

 

[trevor]

congratulations!

Sounds like you had a great ride. All that work pays off!
Yeah, sometimes I feel like my arms are gonna fall off on rough rides. What kind of bikes do you and your hubby ride?
Trevor

 

[Debra]

Rides

My husband's road bike is a Klein Stage Comp - he's very happy with it. I ride a Trek 5220 which is way more bike than I'm a rider. The only gripe about the OCLV is that it creaks. It's tough to find a good road bike that fits a woman's proportions (longer legs vs. shorter torso). I test rode a lot of bikes including the Terry's which are specifically for women (petite women). There are a few more on the market now (finally!!!).

My husband balances his love of cutting edge gear with his love of a good value by buying the cutting edge stuff for me. Hence, my bike also has the flight deck (integrated brake & shift levers). I love it! He was amazed at the number of high end bikes on the century (Cologno's, Litespeeds, Klein Quantums). Not surprising in southern Cal, since your vehicle is your identity. I'm really oblivious to the hardware, but I did notice a lot of very nice bikes being walked up hills. Still there were people out on cross & mtn bikes, just cruising along. It's still the Indian, not the arrow.