Due to illness I was sidelined from the gym for about 3-4 months and lost a lot of muscle mass. A LOT. I am trying to get back into training slowly, and also doing strength training to regain the muscle mass. For strength training I am starting to do basic leg work outs squats, leg extensions etc. Typical “bodybuilding” work out. However every time I lift legs I am extremely sore for 3-5 days the worse DOMS is on post training days 2-4.
Due to DOMS my cardio is affected from leg soreness.
But until I get the muscle back onto my legs it is going to affect my speed and vice Versa. How do I break out of this catch 22.
After a couple weeks, squats/deadlifts don’t take as much out of me or have so much DOMS. No more so than a really hard/long day on the bike the day before.
You might take a look at Matt Fizgerald’s “Racing Weight-Quick Start Guide.” It has a 4,6 and 8 week blocks of training that are a combination of diet, strength training and SBR, with the goal of losing fat and gaining muscle mass. It can provide a guide about how to incorporate these three components.
You’re just coming back. Back off your intensity so you can strength train a couple times a week. You may also want to work with an experienced trainer or coach who can help you coordinate you strength and cardio workouts so that one does not significantly impede the other.
Reduce volume on the lifting severely. Program the lifting in a smart manner. A good idea might be to do a pyramid with 4x5 reps at 70-80-85-90% of 1 rep max (squats) then 3x10 romanian deadlifts with 50% of deadlift 1RM, then a 2 sets of negative nordic hamstring. Maybe some weighted calf raises to protect against tendinosis. Not more. Do this session twice a week right after or the day after a quality bike session.
There are many people who would be jealous of your loss of mass and the extra speed that comes along with it. There’s nothing wrong with lifting if you enjoy it, but if your priority is being a faster endurance athlete regaining the muscle mass would be counterproductive.
There are many people who would be jealous of your loss of mass and the extra speed that comes along with it. There’s nothing wrong with lifting if you enjoy it, but if your priority is being a faster endurance athlete regaining the muscle mass would be counterproductive.
My thought exactly. Muscle loss = less weight = win.
All specific strength necessary will be regained on the bike/run/swim. If you gain that without the extra bulk, then you’ve pulled off quite a coup.
Depends what you’re goals are. I’m not a tri guy, just a regular roadie who races but I spend a lot of time on slow twitch (lots of good info, and classifieds ) so my goals may be different from yours. I’m certainly no pro, so keep that in mind. In the off season I do leg strength bi weekly. As the season gets closer, it drops to once a week, and during season I stop. The first few weeks of the winter my legs would be toast for half the week after squats but the body adapts quickly. You will find that if you stick with it, doing squats won’t affect the riding. Different muscles/energy systems are being used. I messed around with different squat days based on my recovery ride days and I’ve found what works best for me. So maybe play with the days and see what you prefer. Monday’s are completely off, so I will come back on Tuesday with a leg strength day and a relatively easy ride. Friday’s are my active recovery day on the bike, so I do my squats then as well. I was skeptical at first, but the squats on Friday don’t affect my long rides on the weekend. In two months I will be dropping the Friday gym day.
There are many people who would be jealous of your loss of mass and the extra speed that comes along with it. There’s nothing wrong with lifting if you enjoy it, but if your priority is being a faster endurance athlete regaining the muscle mass would be counterproductive.
My thought exactly. Muscle loss = less weight = win.
All specific strength necessary will be regained on the bike/run/swim. If you gain that without the extra bulk, then you’ve pulled off quite a coup.
I think the problem in this anti muscle for cardio world is, many people are not truly gaining muscle mass… Most of it is water, and then some ‘pumps’ of muscle are really intramuscular fat. I read somewhere you can only realistically gain 1lb of real muscle a year (drug free). If anything the real muscle is beneficial if gained in the appropriate place for choice cardio sport.
) so my goals may be different from yours. I’m certainly no pro, so keep that in mind. In the off season I do leg strength bi weekly. As the season gets closer, it drops to once a week, and during season I stop. The first few weeks of the winter my legs would be toast for half the week after squats but the body adapts quickly. You will find that if you stick with it, doing squats won’t affect the riding. Different muscles/energy systems are being used. I messed around with different squat days based on my recovery ride days and I’ve found what works best for me. So maybe play with the days and see what you prefer. Monday’s are completely off, so I will come back on Tuesday with a leg strength day and a relatively easy ride. Friday’s are my active recovery day on the bike, so I do my squats then as well. I was skeptical at first, but the squats on Friday don’t affect my long rides on the weekend. In two months I will be dropping the Friday gym day.