just another gosling
Join Date: Feb 2007
Location: Everett, WA
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
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Greg and I differ on this one. I'm always pressed for time, so I try to make every minute count. I'm not about to miss a day's riding so I can hump iron in a gym. For me riding is the main thing. Mileage counts. So I always ride before I work out because I want to emphasize riding, not the gym. You emphasize what you do first. I either ride outside or do a long roller ride, then go to the gym where I do a very intense 20 minute full body workout and ride or drive home, depending on the weather. It feels sort of like finishing a ride with a hard climb and then sprinting up a wall. My ride the day I lift will either be zone 2 on the flat, or one-legged pedaling drills, or fast pedal drills - no high HR work.
So yes, absolutely you can both ride and work out. Been doing it for many years. Be prepared for an additional stressor on your body. Working out is a training load about the same as doing intervals. Allow for the recovery. It's best to start doing it in the fall, say October. Then ride and work out all winter so you can phase out the workouts when you start doing intervals in the spring.
After every workout, I have about 15g protein powder, same volume of brown sugar, 5g creatine, and after about another half hour or so, dinner. If you want to just drink milk, dissolve about 5T of sugar into a glass of it.