I have been following the Body-For-Life weight-training schedule for months (M W F alternating upper and lower body) but have some concerns about doing too much on my legs. On Thursdays, I usually do a 10-20 mile bike ride which usually consists of a few big hills. on Saturdays I usually do a 50-60 mile ride that always has quite a few hill climbs. I usually ride on Tuesday and Wednesday as well.
I’m considering skipping quad and hamstring exercises when they fall on a Wednesday or Friday because that would cause me to to have 2 days in a row of intense leg exercise. My weight-training buddies think I should stay with the schedule and just cut back on biking. No way Jose!!!
What do you guys think?
This spring, the trainers at my gym put me on an intensive weight training program that included heavy leg lifting. Their reasoning was that it would make me stronger for the summer season (one of them was an accredited personal trainer with experience in multisport cross training).
I developed tendonitis in my left knee. Hadn’t had that problem since I took up triathlon 4 years ago. Coincidence or not, I stopped the leg workouts, the problem has gone away.
It’s all about your goals. If you want buff legs, go ahead and lift. Your riding will suffer though.
Personally, come late spring I abandon leg weight work entirely. There’s just not enough opportunity for recovery to make it worth the while.
Nothing wrong with hitting the weights hard during the fall and winter though.
my .02
No weights and only Big Gear reps(SFRs) with some core workouts
Other option - Do some weights in the winter/base and then do Big Gear reps(SFRs) in the spring/summer to get the adaption
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My main goal is to have the best biking legs possible! I don’t care about being ‘buff’. My goal is to be in the best shape possible for time-trialing and doing endurance riding. I needed the weight training to rebuild my strength after being out of commission for years due to illness.
My feeling in general is that I should hit weights 3 times a week in the winter and spring and then back off during the summer and fall.
However, my main focus has been weight loss (I’m down to 207 after being 330 a year ago) and since increased muscle raises the metabolism I’ve been hesitant to back off. I’m 5’10" and need to lose about another 30-40 lbs. If just riding more miles would work better, I’d probably drop the weight-training. I’m riding about 80-100 miles a week right now.
Thanks again for the input,
However, my main focus has been weight loss
Run more - also when you do lift is it heavy weight or light weights with high reps?
Jason – I’m only doing biking. Running doesn’t work for me right now due to knee and back problems.
The weight training is progressive. Each set has increasing intensity (on a scale of 1 to 10).
12 reps at level 5 intensity
10 reps at level 6
8 reps at level 7
6 reps at level 8
12 reps at level 9
12 reps at level 10
The idea is the first sets act as a warm-up and the last 2 high-intensity sets will kick up your metabolism as well as trigger a muscle-growth adaptation.
Hi Jim,
I have done body for life a couple times . . . if you want to go as fast as possible on the bike for time trialing and lose weight then you should tank the weights altogether. Follow the diet portion of the program and train hard (and smart!).
Eric
I’m the same height as you are, 5’10", but I’m at about 155lbs. So, you’ve got 50 pounds on me and I still feel like even at my weight, lifting is not worth it because it impedes recovery and I’d put on about 10 pounds in a six month period before the weight gain leveled off. I’d recommend pilates for strength conditioning, but drop the weights altogether if you really just want to ride faster.
Thanks! I’m at that point where to increase my weekly miles I have to cut back weight training. I’ve decided to stop all leg weight training for the rest of the riding season. I still want to maintain my upper body strength but I don’t care about being a ‘muscle man’. I just want to keep reasonable upper body muscle tone.
Actually, I’m excited about cutting back on weight training and increasing my cycling!