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hippy
Given a few people were talking about strength training this set of weight benchmarks might be useful from TR.
No idea how realistic they are
Level Three (Sprinter)
Criterium Racers, Short Track Cross-Country Mountain Bikers, Gravity-Oriented Mountain Bikers, Enduro Racers, Cyclocross Racers, Track Sprinters
Level Three – Men
Exercise Prescription Example Prescription (175lb/80kg)
Deadlift 5 Reps 150% BW 260 lbs / 120 kg
Back Squat 5 Reps 125% BW 220 lbs / 100 kg
Bench Press 5 Reps 90% BW 165 lbs / 75 kg
Barbell Row 5 Reps 90% BW 165 lbs / 75 kg
Pull/Chin-Ups Number of Reps 15 Reps
Military Press 5 Reps 55% BW 100 lbs / 45 kg
Level Two (All-Rounder)
Cross-Country Mountain Bikers, Time Trialists, Rolling Road Racers, Cross-Country Marathon Mountain Bikers, Full-Distance Triathletes, Endurance Track Cyclists
Level Two – Men
Exercise Prescription Example Prescription (175lb/80kg)
Deadlift 5 Reps 100% BW 175 lbs / 80 kg
Back Squat 5 Reps 75% BW 130 lbs / 60 kg
Bench Press 5 Reps 55% BW 100 lbs / 45 kg
Barbell Row 5 Reps 55% BW 100 lbs / 45 kg
Pull/Chin-Ups Number of Reps 10 Reps
Military Press 5 Reps 35% BW 60 lbs / 30 kg
Level One (Climber)
Climbing Road Racers, Sprint Triathletes, Olympic Distance Triathletes, Half-Distance Triathletes, Gravel Racers, Gran Fondo Riders
Level One – Men
Exercise Prescription Example Prescription (175lb/80kg)
Deadlift 5 Reps 75% BW 130 lbs / 60 kg
Back Squat 5 Reps 50% BW 90 lbs / 40 kg
Bench Press 5 Reps 40% BW 70 lbs / 30 kg
Barbell Row 5 Reps 40% BW 70 lbs / 30 kg
Pull/Chin-Ups Number of Reps 5 Reps
Military Press 5 Reps 20% BW 40 lbs / 20 kg