weight training comparison?

[mercenaria]

Hi all, just wondering what kind of weight others are pushing in the gym, not as a competitive comparison just for info since I dont know any other cyclists that hit the iron and not too many people seem to mention it.

For myself at the end of last winter/spring I was doing multiple full sets at the following weights/exercises and current weight in parentheses:
45degree leg press ....over 700#(500)
leg extension.... over 200(190)
leg curl..... 140 (tried not to push it cause it bothered my IT band)same
squat machine..320 I think(not anymore)

Of course I do other full body excercises and some minor leg stuff(ad/abbuctors)

Overall I weights have absolutely increased my performance. However perhaps at the expense of my knees as last year esp. I was thumpin up hills in big gears.......

[Scotty]

Weight training is definetly helpful for biking, and not just for legs either. In the winter I lift weights a little more because I can only ride on weekends (daylight) and in the summer I ride more and hit the weights just a little bit.

[I Are Baboon]

You push more than me! :D Here is a sample of what I can currently do (legs only, but I also work upper body three times a week). These are my work sets, so I can do multiple sets with this weight, pushing out 6 to 10 reps each set, depending on the exercise.

Leg Press: 630 (but time to increase)
Squats: 225
Hack Squat: 200
Leg Curls: 140 sitting, 80 lying
Deadlifts: 185
Stiff leg deadlifts: 175
Seated calf raises: 135

I have really only been working the legs for the past year or so. But over the past six months, I've made serious progress. Back in December, I could only leg press 270. I'm up to 630 already!!!

The leg workouts are the most grueling, but my favorite. :)

[Lucee]

I couldn't tell you offhand what I'm lifting, but I can tell you that it definitely makes a difference. And, the cool thing about lifting is that it only seems to take a couple of months before you start seeing results.
I really think it's very important as a female, as well. We seem to be a little weaker in the upper body, & I really wanna be able to toss around my 40lb bike!!
Strength=Confidence.

[nite rider]

hey guys, you are all mentioning working your legs but biking takes a toll on your upper body (back, arms, shoulders). A strong upper body will make you ride faster and stronger. Work on your rectus abdominis muscles because they stabalize your body (the core of your strength). You may have strong legs, however your upper body will die out too fast and you won't be able to hold the pace.

check my sections on strength training at http://www.mtbmind.com/fitness.htm

get hard, ride hard, stay hard!