Training & Nutrition - Muscle Rebuilding...

Question about muscle rebuilding...

When I do a hard workout, for example LT intervals my quads seem to not be the normal size, they look smaller or non existant. As time goes on, now since I am back to normal (hopefully) about 12 hours, they start showing again. Is this normal for muscle after a hard workout or training? Also does the absence of soreness mean you can go back out and go hard again or is a day off between hard sessions mandatory (i.e. can you do LT on Tuesday then Sprints on Wednesday without a off day inbetween...

Thanks

Personally I don't think there is anything normal about you, so maybe you need a different yardstick to measure yourself against.

Based on your testosterone levels, perhaps your little sister?

Is this normal for muscle after a hard workout or training?

No, most people notice the opposite, an increase in visible muscle size correlating with the "pump" aftereffect of a hard workout.


Also does the absence of soreness mean you can go back out and go hard again or is a day off between hard sessions mandatory (i.e. can you do LT on Tuesday then Sprints on Wednesday without a off day inbetween...

Do your sprints when you are totally rested so you can give them max effort.

I like to modify intensity and volume inversely. It's only after a high intensity high duration ride that I feel I really have to take a recovery ride or off day. Otherwise I'll just look at what I've done recently and what my short term goals are and I'll choose a volume and intensity accordingly. For example, I raced Saturday and had a long intense ride Sunday so I took Monday off. Then I had a long intense ride yesterday so I did a recovery ride last night. Tonight I'm starting out intense with the group ride but I hope to drop early enough that I can make the total ride a moderate length with moderate intensity. Then I'll do the same Friday, moderate length and moderate to easy intensity before racing Saturday.

I think if you eat and sleep sufficiently, and listen to your body, that this approach works well.

Personally I don't think there is anything normal about you, so maybe you need a different yardstick to measure yourself against.

Based on your testosterone levels, perhaps your little sister?

Ya ya...

Thanks... alison for the constructive comment...

I would just love it though when the guy with the muscle mass of my "little sister" kicks youa$$ up the climb or in the crit :D

Also does the absence of soreness mean you can go back out and go hard again or is a day off between hard sessions mandatory (i.e. can you do LT on Tuesday then Sprints on Wednesday without a off day inbetween...


it's quite common to have several days of hard training in a row. i'm on a schedule now where monday is easy, tues is intervals, wednesday is hill repeats, thursday is intervals again, friday is easy, than racing on either saturday or sunday.

some experienced racers even do mutiple workouts in the same day. sprints in the morning, intervals in the evening. then LT training the next day. just give yourself a rest day some time during the week...

I tried the two hard workouts in a row this week and I think the results were fine. I just need to think about recovery more, I would have to take at least 3 days off the bike before to fully recovery.

I am entering new territory, my hormone levels are near normal now (started taking at the beginning of the week, finally...) and I am experiencing very fast recovery time and serious increases in raw strength. Due to the fact that this week is a A priority race I do not want to push too hard... but if y last sprint test was any indication I will be going out and doing quite well this weekend (sprint speed is up 2 MPH again...)

Of course my boss at work forces a day off... (14 hour shift at work and back in a few hours, no riding today) but I should be ready for my last hard workout on Fiday.

Thanks for your suggestion.