[Ronin]

Brian, et al.,

Is increasing mass the only answer? As a cyclist I have a lot of leg strength built on hours and hours (translated into gym speak - millions of reps) pedaling our tandem and my single bike. I did once try to use my Bowflex for some indoor strength training. Unfortunatley my Bowflex only has 210 pounds of resistance, so I did one-legged leg-presses switching legs every five reps. Somewhere around the 300th repetition (that's 300 for each leg) it got really boring and my leg muscles were not screaming at all. So, I guess I could press a whole lot more but that would potentialy cause damage to my knees, and that would end my cycling.

So, by the gym definition am I a weakling because I'm down to 155 with lots of endurance and not a bunch of big muscles to show off? Yes, my leg muscles are very well defined (cut and ripped to use gym speak) but not huge.

As I cyclist I eschew adding more pounds that don't add endurance or speed. I'm still not convinced that bigger is simply better because it is bigger.

[BrianSCohen]

Ronin,

I don't think it is all about mass, it is about strength. Mass comes along with strength, they are not one to one but correlated. As a cyclist, you exert yourself on each pedal stroke. If you are stronger, you exert yourself less for the same output. Weight training for lower body should carryover to better cycling performance.

On the other side, I have to ask you whether you have reached a point where cycling is still challenging your body? Are your workouts intense enough or have enough volume that your body is adapting and you are getting stronger and more fit? Often sports like cycling require extreme training regimes to spurn improvement. Weight training has an easily controlled stimulus for improvement.

Lance Armstrong uses weight training, using low reps and high weights in the off season. He shifts to higher reps to get more specific performance. I don't think most would ever consider the high number of reps you perform. Using just a bowflex to build lower body strength is limited. Leg presses are ok, but you really need a lot more weight. Have you considered squats? They are a great compound exercise and can really build up your legs and glutes.

If you really want to try weight training, the way to approach it is to perform sets with good form in the 8-12 rep range. When you can complete 12 reps, increase the weight. You can get expansion rods for your bowflex, but you will likely find even with one leg on the leg press, that you quickly exceed the available resistance.

While I agree with you that bigger is not necessarily better for a cyclist or an endurance runner, surely stronger is better. Clearly if you lost bodyfat, but left everything else unchanged, you would also be a better cyclist. Best of luck.

[pumper]

[/quote]

Great visual!!!

[BrianSCohen]

pumper,

Glad you liked the muscle and fat. Should you wish to have your own, you can purchase your own fat and muscle replicas from a number of sources. Check out this Health Connection. I recommend them for holiday presents.

[Ronin]

Brian, et al.,

The measure of the success in recreational/fitness cycling is a combination of time for a standard distance and amount of enjoyment. There has to be a balance.

Yes, the professional cyclists all do weight training in the off-season to build muscle strength as well as to solve problems developed in the racing season. I use my BowFlex year round to maintain upper body strength in relation to my lower body strength and to maintain myself for all the activites I do that don't involve a bicycle.

While I don't consider 60 to be "old" I also realize that I'm in maintenance mode. The only race I'm entered in is the "Human Race" and there is no prize for finishing ahead of everyone else -- it's about the journey. Linda and I want to feel good and be healthy, there is nobody to compete with, only the clock and the calendar.

FWIW: Since I've taken up tandeming/cycling I've dropped over 75 pounds (albeit my skin doesn't fit anymore in places) and dropped my BG and cholesterol levels as well. My arteries are clear and all is pretty well -- okay I've got a large prostate but that's not a big problem right now. By comparison to most of my age peers (and a lot of the people younger than me) I'm doing well without being competitve or trying to improve every day.

[Samantha]

This has been interesting ! Observing this debate has been educational .

I'm an older woman 'type 2' who just got dx a couple months ago.

After reading all this, I think I will do a little of both .Matter of fact I have been doing a little of both ,I ride my bike on dirt roads, lift small weights started with 2 1/2lb.s now up to 5lb.s upper body . I have a hernia and torn motor cuff knee, so I start small .

I have lost 15 lb.s in past 12 wk.s and gained muscles from stretching and using my body weight . I also use a Tony Little Sprint Master Gazell for warmups and cardio.

My trig.s were 700 3 months ago ,lst month they were 571 [ still very high but coming down ] .

I think the weight lifter should do more arobics and the bike rider more upper body weights .

Thank both of you for all the info . I will do both .

[BrianSCohen]

Samantha,

Good work on your fitness. 15lbs in 12 weeks is great progress. We could all debate over weight lifting versus biking, but it is all a matter of personal goals. In any case, I think it is important to have a progressive challenge. Always set a goal to get just a little better, set the goal in a way that is achieveable, it gives you a great sense of accomplishment. At the same time, the accumulation of these modest improvements over time can lead to a dramatic overall improvement in your health and fitness.