I am not very happy with whoever started the whole core strength discussion. After thinking about it I decided that it makes good sense and could actually be part of the reason my lower back gets sore after long rides or hills. I cleared all of the boxes and stuff of the home gym in my basement and dug out the ABlounger. Lifted twice this week and cannot move anything without pain. I did 5 sets on the ABlounger two days ago and I am still sore as hell. I cannot laugh, sneeze or burp without pain. I hope whoever started this is happy, I know I am not. All kidding aside I think increasing the core strength will eventually pay off it will just take a while.

chevy57

If yer that sore then suck it up and get out on a ride to flush some of the acid out and loosen things up and toss in a bit of stretching. Well, as long as it is the "good" kind of soreness. ;)

DBD:beer:

Guilty.......it was me ;)

I started it for similar reasons: I was hurting after a Yoga workout. I'm getting stronger though and as long as it's residual ache and not injury warning pain, it's just weakness leaving the body ;) I am not very happy with whoever started the whole core strength discussion. After thinking about it I decided that it makes good sense and could actually be part of the reason my lower back gets sore after long rides or hills. I cleared all of the boxes and stuff of the home gym in my basement and dug out the ABlounger. Lifted twice this week and cannot move anything without pain. I did 5 sets on the ABlounger two days ago and I am still sore as hell. I cannot laugh, sneeze or burp without pain. I hope whoever started this is happy, I know I am not. All kidding aside I think increasing the core strength will eventually pay off it will just take a while.

chevy57

Eat a bunch of fruit, go for a couple long walks. Try to take it a little easier next time, the world bench press record isn't going anywhere :)

If you are still sore, take a rest day. Lifting weights after a long time of not lifting is going to take some time.

Build up slowly and increase the weight or reps depending upon your desires of bulk or lean.

Good luck and have fun with it.

Eat good fruits and vegetables and do some low impact cardio.

Discomfort from exercise is why the lazy majority don't. You're a cyclist -- exercise is part of your life. Embrace discomfort as you use muscles that haven't been worked.

That said, doing five sets the first time is asking for pain, IMO.

Being sore like that just means that your doing it right. The pain will go away after a few sessions.

stretch really good before and after

I am not very happy with whoever started the whole core strength discussion. After thinking about it I decided that it makes good sense and could actually be part of the reason my lower back gets sore after long rides or hills. I cleared all of the boxes and stuff of the home gym in my basement and dug out the ABlounger. Lifted twice this week and cannot move anything without pain. I did 5 sets on the ABlounger two days ago and I am still sore as hell. I cannot laugh, sneeze or burp without pain. I hope whoever started this is happy, I know I am not. All kidding aside I think increasing the core strength will eventually pay off it will just take a while.

chevy57

I hope you are kidding about using an ABlounger. If you are a big guy trying lift your own weight may be a big part of the problem. You may have even injured yourself doing that. Take some time off from weightlifting until you are no longer sore. 5 sets is an awful lot for someone just starting. I think three would be better. Start off with some back extensions doing three sets of 12-15. Time them with 2 secs on the way down, no pause at the bottom, 2 seconds on the up swing, and no pause before starting the next one. If you have a way to anchor your feet you can do these on a stability ball. Rest 60 seconds between sets. Note that you body will become accustomed to doing these so you will need to add weight across your chest. Do some leg lowering with both legs. 12-15 with a count of 3010. Finally try some some lunges with barbells. 8-10 with a count of 4020. I recommend Charles Poliquin's German Body Comp Program. I have been using it and I have really noticed a difference. Join a gym and you can do the bulk of his exercises.

If yer that sore then suck it up and get out on a ride to flush some of the acid out and loosen things up and toss in a bit of stretching. Well, as long as it is the "good" kind of soreness. ;)

DBD:beer:

Lactic acid is not flushed out of the system but is burned by the muscles. Here is the article on that: http://www.berkeley.edu/news/media/releases/2006/04/19_lactate.shtml

Lactic acid is not flushed out of the system but is burned by the muscles. Here is the article on that: http://www.berkeley.edu/news/media/releases/2006/04/19_lactate.shtml


Cheers

DBD:beer:

Cheers

DBD:beer:

Guinness, Bass, or some 18 year old MacAllen scotch?

Either Tom or I.

Guinness, Bass, or some 18 year old MacAllen scotch?

I prefer Guinness, GamelDansk or even some nicely aged Port. http://bestsmileys.com/drinking/21.gif

DBD:beer: