I can never get a clear answer on leg workouts (w/ weights) and recovery.
For offseason rebuilding/power/strength:
How many times per week should I work the legs in the weight room?
Should I split up muscle groups like upper body (ex: chest/triceps one day, back/biceps another day)
Is it best to completely rest the legs the day after? This is the most difficult balancing act, since I typically swim/bike/run approx. 3 times each per week. If it is recommended to rest the day after, is it advisable to run on the same day as I do leg weight training (I would think that running the day after does not allow the muscles to recover/rebuild)?
no one can tell you when/how to do things with your body. you need to listen to your own body first and foremost.
this is my current winter training plan. my winter focus is to build more power(watts) and run more consistantly (and a little faster lol)
Monday AM-run 60min at slow pace
PM-lift legs/back/bis heavy (ie squats, bentover rows, heavy curls etc)
Tues AM-ride the rollers slow-ish for 60 min
PM-lift chest/shoulder/tris heavy (ie bench, clean and press, weighted dips etc)
Rowing machine for 15 min
tempo run on treadmill 30 min
Wed AM-run 30 min slow pace
PM-left legs/back/bis heavy (ie deadlifts, pullups, DB curls etc)
Thus AM -ride fluid hard to a spinervals video
PM -lift chest/shoulders/tris light for reps (ie lots of exercises done on the core ball)
Fri AM -run 10min slow 10min sprinting fast 10in slow on treadmill.
PM -lift legs/back/bis light (ie lunges, ext/curls/ pulldowns, 21 curls etc)
Sat long run outside on off road trails (1.5-2 hour)
Sunday AM-long ride outside 2-3 hours at this point in time
PM- Indoor soccer game (60min of sprint work)
(Yes im not swimming right now-im taking some time off the pool. its bores me to tears)
Try lifting whole body 2x/wk. No more than 10 exercises 1 set to failure. (If the legs are sore, just do upper body.)
An example would be:
Db inclines
Pull down
Pullover
Chest Press
Leg Extension
Leg Curl
Leg Press
Chins
Dips
Abs
or try this:
Leg press
chin X 3
dip
go to failure with each and no rest in between exercises
If you want to push more watts, then you need to ride your bike a lot more. If you want to become an Olympic style lifter, then you should focus on your lifting. Success in triathlon is rarely improved more by heavy lifting rather than simply riding or running more, or swimming at all.
Most good swimmers can’t bench the bar with a 45 lb plate on each side (135 lbs).
IMO spending more than 60 minutes per week in the gym is a complete waste of time, especially for time contrained AG athletes.
What is the most effective way to recover/rebuild following a weight room leg workout? Does running or cycling the next day allow the legs to recover enough to benefit from the weight session?
If you want to push more watts, then you need to ride your bike a lot more. If you want to become an Olympic style lifter, then you should focus on your lifting. Success in triathlon is rarely improved more by heavy lifting rather than simply riding or running more, or swimming at all.
Most good swimmers can’t bench the bar with a 45 lb plate on each side (135 lbs).
IMO spending more than 60 minutes per week in the gym is a complete waste of time, especially for time contrained AG athletes.
A valid opinion that belongs in a separate thread. The issue at hand was how to weight train. Not whether or not it helps triathlon performance.
Cycling after a leg workout will be easier on your legs than running. Can you bike hard? It depends on your own recovery abilities. If my legs are sore form weights then I spin easily. Soreness will indicate the muscles haven’t fully recovered.