Training & Nutrition - Weight Training

I'm using Friel's Training Bible to plan my riding and workouts, and just started the first phase of weight training . . . using the minimum he recommends in terms of load (40%) and reps per set (20), and only 2 sets as opposed to the 3 he suggests. Felt fine during the first session, but was a little sore the next day. Gave myself two days between weight training sessions (with one 1 hour spin class on one of those days) . . . When I got to the leg press machine during the second session, I thought I was going to die, and I am still so sore that I'm almost afraid to ride today. (I said almost. ;)) Anyway, question is . . . is this okay? I grew up with the "no pain, no gain" philosophy, so I'm ready to just "work through it." -- But, I read more and more these days that suggests training shouldn't be painful. -- Though I have to believe that if you're tearing down muscle and building it back up, it can't be totally painless! -- So, how do you know how much soreness or muscle fatigue is "okay"? How long should it take before this phase becomes "painless"? And when I move to the next phase, with more weight, shouldn't I expect soreness to set in all over again? -- Any thoughts, comments, suggestions would be greatly appreciated.

Soreness for someone beginning any kind of weight lifting or weight program is perfectly natural, especially at the very beginning phase.

Be sure to give yourself plenty of time for your body to recover. Depending on age and other factors, one day of rest may not be enough. Listen to your body. I am 62 yo, do some pretty rigorous weight lifting (at least as compared to other folks my age) - i.e., I bench press 225 pounds - and I give myself 3-4 days between workouts. Your mucscles grow during your REST time, not during your exercise time.

Sounds like a great high-rep program. Personally, I do a low-rep, heavy weight program. Both are good and it depends on what you want as an outcome.

Pain is not only normal, it means you're improving. Weight training -- all anaerobic exercise, in fact -- strengthens muscles by tearing muscle fibres. Sounds counterintuitive, but what happens is that your muscles adapt to the stress by knitting themselves back together stronger than they were before.

There are two main kinds of muscle pains due to exercise. The first is lactation pain, which occurs during or immediately following exercise and goes away with rest. The other is the healing pain, and you don't normally feel THAT until a day after the workout. As you get stronger, the pains will become less frequent.

I'll add one to Velocipedio's post, and that's joint pain. When you hear about avoiding pain, that's the one they're talking about.

If it's strictly muscle pain due to overloading that's not only OK, it's desirable, and you should feel it after every workout, it shows you're doing something!

Go very easy the first few weeks you weight trian, work on technique and stretching after the workout,

Ride Strong
pat

Thanks, aerobat, I forgot to mention joint pain which is, as you pointed out, a different kettle of worms [can of fish?]. That is to be avoided at all costs.

If you do as Pat said, and start easily [light weights, multiple sets of multiple reps] you should be okay. One of the benefits of high-frequency, low-weight training is that it strengthens the muscles around the joints and is an excellent prep for more power-oriented workouts.

Thanks all for the comments and advice . . . My schedule is to stay with lower weight and high reps for 6 to 8 weeks, then increase resistance and lower the # of reps. -- Sounds like I'm on the right track.

Something interesting I noticed . . . My legs were still really sore when I went to ride Saturday morning, but immmediately after my ride, they felt fine.:confused: A little soreness returned later in the day, but barely noticeable . . . and nothing like before I rode. What's up with that!?!

Originally posted by bikebrat
Something interesting I noticed . . . My legs were still really sore when I went to ride Saturday morning, but immmediately after my ride, they felt fine.:confused: A little soreness returned later in the day, but barely noticeable . . . and nothing like before I rode. What's up with that!?!

Try riding for 10 or 15 minutes & stretch after you're done with the weights. Riding (try to spin), like you've found out, & stretching are a way of "flushing" out your legs of the lactic acid that builds up during the hard training you did with the weights.

It is better to get the stuff out of your system as soon as you can, right? So, don't wait until the next day to ride. Take the time right after your session with the weights.

Keep up with the weight training -

It has helped me a lot. I have lost 15 lbs, and gained 4% lean muscle mass in just 7 weeks.

I ride better in the trainer, and I must say that I'm pretty darn excited about the better looking bod I got too! :D

Bring on the Pack!

Anastasia


I LOVE my bikes