loty

I just recently got into cycling which I enjoy a lot but wanted to know how do people manage cycling and other activities like weight lifting. I lift weights about 3 times a week - nothing competitive or crazy just like to have some muscles on me

The problem is that since I started cycling (I'm doing roughly 15 miles in the morning before work) I feel really tired and have to force myself to go to gym. Just curious how people manage cycling and other activities/sports. Do you alternate between the two like cycle one day and go to gym on another or do I just need to push myself a little here and my body will adjust to the extra load of cycling?

petalpower

I have pretty much stopped working out as like you, was finding that my days off from cycling should be "off" from even weight lifting if I wanted to make the best of my cycling.

I'd like to hear from some guys that lift weights, and see how they do it.

Carbonfiberboy 

I ride immediately before I lift, so my energy is still high. I'm lifting to ride better, so I never take a day off riding so I can lift. People who are lifting to lift better don't do so much cardio. Can't do everything.

chinarider

My theory is that if something is worth doing, it's worth doing to excess. As cycling around here is a seasonal activity, I lift from ~ October to ~ April and ride the rest of the time. Works well for me as by the time I get burnt out on one, it's time to move to the other. I don't compete in either so if it works for my head, I'm good.

chasm54

I do weights two or three times a week. not big stuff - typically 3 sets of 10-12 reps at moderate weights, because I'm interested in maintaining muscle mass and bone density, not in getting bigger. And I cycle much more than fifteen miles a day on average, and I'm 55 years old.

So I'd say that yes, you are just adjusting to the additional exercise. In particular, and especially if you are cycling at high intensity - at or close to threshold - you should not underestimate how fatiguing that is. So I'd suggest three things:

1. Reduce the intensity of some of your rides - go a bit slower. Cyclists need to build a base at easy pace before turning up the intensity;

2. Save the most intense weights sessions for the days of your easier rides;

3. Get more sleep. Aerobic exercise such as cycling really does require you to sleep more to recover.

OhioBuckeye

I do both and believe it definitely helps me on hills. I also like the frame of my body compared to cyclists only. Just my 2c. The addition of muscle is important to me.

loty

Thanks guys for your replies. I guess I'll stick to my current schedule for now and hope it will get easier.

mercator

This is a good reference for combining weight lifting and cycling, with the goal of improving cycling performance.

$ick3nin.Return

All my lowerbody weight training comes before I go out & ride, usually in the morning, when I'm fresh. I lift year round, not too maintain but to increase my strength. This relates back to increasing power output on the bike, particularly on the flats. I perform lowerbody workouts 2-3x per week. Monday (Heavy), Wednesday (Lighter) Friday or Saturday (considerably heavier than Wednesday).

colombo357

It may help if your legs were weak to begin with, but that will soon taper off. Similar to how increasing bench press max has almost zero effect on how many pushups you can do.

You improving climbing ability by riding hills every day and increasing your speed.

colombo357

How's that working out for you? Ever consider riding longer/harder and foregoing the gym sessions?

I lift... upper body workouts only though.

$ick3nin.Return

A fit non-cyclist can pedal 53-11 on the flats, straight off the bat.

The key is duration.

A world class track cyclist places massive emphasis on exercises such as heavy squats & deadlifts to build up the strength & apply it too the pedals. Greater force = greater speed. The evidence is in there huge legs.

An increase in strength is relating to an increase in power for me personally.

$ick3nin.Return

Cancellara lifts weights. When we go your route... Your Bradley Wiggins.

He can't get the power down in Cancellara's bigger gears.





Having said that, evidently in this years Tour & in every other Tour, Cancellara doesn't figure in the mountains.

His size & strength are the reasons he will never win a tour or even be a contender. (Although I do believe in the TOC, he could have put up a good showing).

Put him in a flat TT or a classic which is relatively flat, a dead cert for the victory (more times than not).

Carbonfiberboy 

Works good for what I want it to do. I've tried it every way there is. See:
https://www.bikeforums.net/showthread...1#post11137613

Stig O'Tracy

I think your still in a conditioning phase for your legs, getting used to the workload biking is putting on you. I've been riding for about 8 months and feel like I've got a long way to go. I'm not lifting with my legs because my knees don't like, just light weights for the upper body and swimming. You might want to cut back on the lifting for month or two, then pick it back up and see how it goes.

mrardo

Riding or lifting increase volume slowly. Rest when you feel tired. You sound like you just dumped cycling on top of your lifting. Back off on riding or lifting and add volume slowly.

simonaway427

I do weights and cycling as well....but deciding what to do is quite easy. If I've only got an hour or two to spare, then weights it is (or if the weather is crap).

If I've got a morning or afternoon to myself (my job hours are very flexible), then its a bike ride.

That said, I don't do weights for hours and hours - I'm heavy into Crossfit - so I'm usually in and out of the gym withing an hour.

Sometimes I'll ride AFTER a weight session, but never before.

I want to keep weight training in my regimen. I want to avoid the Andy Schleck spagetti arms.

clydeosaur

I do both. Generally I have found cardio before weights = a real lack of energy to lift. As a result, I have gotten into the habit of lifting in the morning before work & cycling in the afternoon.

calamarichris

"Anything worth doing is worth overdoing." - Freddie Mercury

OP: How much sleep are you getting? I've found that getting lots of sleep not only reduces that stale feeling, it also enhances the benefits of both workouts.

Along this thread, when doing both in the same afternoon, is it generally more beneficial to lift then ride, or ride then lift?

loty

You have a GREAT job if you can cycle in the afternoon.
I found that the best way that works for me is cycling in the mornings and then lifting weights at lunch or after work. It actually got easier to do both in the last few weeks so I'm happy about that.

clydeosaur

I teach. So , I hit the weights @ 5A.M. & ride @ 4P.M. That way I have time to get my work done @ night. On weekends, I lift & ride immediately after wards with great results as well.

Carbon Unit

I do both lifting and cycling. Lifting comes easier to me that cycling. I get dropped easily on rides longer than 10 miles. I can't seem to maintain the speed.

I will always lift to maintain my upper body but I am considering giving up doing legs because I am fatigued when I try to ride the next day. What I might just do is lots of hill climbs in big gears to strenghen my legs. Any thoughts on this?

DuraAce

I go to the gym and lift weights everyday. Weekdays, I go in the morning before work. And weekends, I go in the afternoon.

Club rides on Fridays (flat - 25 miles) afternoon after work, and morning on weekends (hills - average of 4,000 ft, 40-60 miles each day).

It really helps me a lot, because I also run marathons, and training for triathlon.

dahut

Cycle less or lift weights less.

You are being told by your body there is problem. Resistance training is demanding of your body - so is cycling for long distances. You gotta modify something.

nazzo

Lift then ride.
And to those who are still lifting: do not stop doing squats and deadlifts.