The soreness after a good hour lifting session feels wonderful.

But how do you guys approach leg day? I'm accustomed to doing squats, leg extensions, etc 3 reps 12, 10, 10 with heavy weight, negatives and the like for muscle size but the following day I can barely walk.

Do you ease up on the weight and just go for strength training or can you do a 10-mile cycle day following your leg workouts without excruciating pain?

Well for strength you would want to actually increase the weight for fewer reps but to answer your question the day after an intense leg session with negatives etc resulting in doms I would back off of any significant aerobics taking a rest day or doing an upper body workout. At that point the legs need rest and nutrition to grow.

Well for strength you would want to actually increase the weight for fewer reps but to answer your question the day after an intense leg session with negatives etc resulting in doms I would back off of any significant aerobics taking a rest day or doing an upper body workout. At that point the legs need rest and nutrition to grow.

I think Akirafist meant to say 3 sets of 12, 10, 10 reps w/ heavy weights. That sounds about right for strength training, but you're also right about the legs needing rest and nutrition to grow. Afterall, it's during the rest period that they rebuild and grow.

My understanding was he was doing the sets of 10-12 for size not strength and was wondering if he should back off the weight and go for strength and my comment was for strength he would want to increase the weight and lower the reps as increasing the reps and backing off the weights would be more endurance training.

I used to lift weights for legs during the winter, but now there is no way I can do it during the riding season. Weight training legs means I can not really bike the day before, or after, or do any other sports I like to do (swimming, running..), so no weight training legs in summer.

I plan to start some upper weight training soon. Mainly curls, bench presses, stuff like that.

I lift 1x a week for around 45 minutes full body workout usually 2 sets of 12 reps pretty light weights.

I used to lift weights for legs during the winter, but now there is no way I can do it during the riding season. Weight training legs means I can not really bike the day before, or after, or do any other sports I like to do (swimming, running..), so no weight training legs in summer.

Exactly! I don't know how anyone can combine serious weight training on legs during a racing season

I enjoy both biking and weightlifting. I like to lift after a good bike ride.

MBD

I dont lift weights. But I do exercises like push ups, squats w/ bodyweight, and other push/pull excercises. I do 100 push ups 3 days a week. 1 day a week I do Squats about 50 or until failure believe me you will feel it. I go about my training very aggressive but with proper form. Push it till you PUKE!

There are many other exercises that I do but it gets complicated. Yoga and stretches.

Weight training as part of your normal training is OK, but decide what you want. To get fit for cycling, or be a poser down the Gym. Heavy and prolongued weights as a separate entity to cycling, will not help your cycling much. As I say, using weights to build up muscle is ok, but Don't do over the top, I am in training at present, 3 times a week at the gym, because I can only get out on the bike at weekends. It is still too dark in the evenings . I work extensively on cardio, and then do some weight training to build and tone Muscles.

Here is a good link I found that has a decent dumbell workout. I am going to try and use it for the biking season, and see if I can get into better shape.


http://www.muscletech.com/TRAINING/DUMBELL_WORKOUT/All_Dumbell_Workout.shtml

I workout Monday-Wednesday-Friday. Monday and Friday are upper body and Wednesday is lower.

I just did my first dumbell workout, my first real weight lift workout in about 15 years. I am 40, and I think I was stronger when I bought my first set of weights at about age 14. Well, I (not to brag at all) have always put on muscle mass very easily. Maybe I'll get over the soreness that I know is coming tomorrow, a bike ride day, and get into a good routine.

I lifted every other day during the winter, and did indoor cycling every other day. I watched my diet, and lost about 5 lbs, but put on a lot of upper body muscle. I know its not supposed to be good, but I feel so much stronger this year. I am definitely better off for this training regimen.