Bill Mayer on weight training for cyclists
Bill Mayer | MMBA | Training
In this podcast (Quicktime ipod compatible, 57MB; Google streaming flash video), Bud Gibson talks with Bill Mayer, president of the Michigan Mountain Biking Association, about how he trains for 24 hour bike races.
Bill's interest in mountain biking began when he lived in Hawaii. At the time he did not have a car and relied on his bike for transportation. He has been hooked on biking ever since.
When Bill began biking in Michigan only two trails were considered part of the association, the Potawatomi Trail and the trails that are part of the Brighton Recreation Area. Bill's efforts within the association have helped add several more trails for bikers.
Bill states that his involvement with upkeep of the trails began rather innocently. He would see that something needed to be done on a trail to improve it and he would simply fix the problem. He then began working with others to continue to improve the trails and also increase the number of existing trails. Bill continued to work with the group and is now the president of the association.
Bud next asks about Bill's weight training program. Bill explains that the end of November marks the end of the cycling season and that this lasts approximately six months. During these six months Bill works in the gym to improve his strength for cycling. Bill's goals are to strengthen his body to provide usable benefits that transfer directly to his performance on the bike. He is not looking to put on mass because, as he states, there is a straight power to weight ratio for cyclists.
Upon reentering the weight room Bill begins his program with light weights to allow his body to adapt. He then ramps up to his power phase. During this power phase he uses weights that coincide with his 8 repetition maximum. Bill also varies his repetitions per set during his training. He may begin with 8 reps per set three times per week. His mid level training consists of 10 reps per set four to five times per week. His goal is always to strengthen the muscle, not build mass.
Additional Links
- The Michigan Mountain Biking Association provides a tremendous community web site.
- Where is the Potawatomi trail??
- Here's more information on weight training for cyclists.
