Element Three - Strength training

I will admit that the idea of strength training was really not appealing to me at all. Even today I still probably find this the least addictive of the things I am trying to do.

I originally started doing it because I had read that many people who exercise actually lose muscle rather then fat. My thinking was that my cycling was likely preserving and possibly enhancing my lower leg strength but not doing much for my upper body.

However recently I added lower body weight training to my upper body weight routine and now I am noticing improved performance when riding the bike.

My speed has increased along with my ability to go greater distances? Coincidence? I kind of doubt it.

About two years ago I did some weight training at a gym using machines and free weights. I found that I liked using free weights more then machines but I hated adding the extra time to do weights to a gym day that already included a 60 minute cardio class.

This time around I purchased an exercise mat and a set of dumb bells that featured the ability to change weight plates. As time passed I also obtained some resistance tubing to use on touring or business travel trips as well as a bench, a barbell and some of the options that are available for the bench like a leg extension/hamstring curls device.

I now aim for three strength training sessions per week and I go for a high number of repetitions (20) across three sets. This is enough to give me strength and toning gains without being so much weight that it gives me a high risk of an injury.

One thing that I am considering for the future is moving to a split routine. This way instead of three long full-body sessions I would have six shorter sessions that focused on specific body areas. So one day I might do upper body and lower body the next day.

So far I like having a day off between strength training days so I may just keep it to a three day routine.

As I mentioned before doing lower body weight training has improved my speed, performance and endurance on the bike. The upper body training seems to be reducing shoulder pain on long rides and assisting with climbing.

On to Element Four....

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