Rdbiker13

I've been Stationary biking 4 times aweek 1 hard day 1easy day one day off 1 More hard day and 1 easy Random and hill (interval) programs on my hard day I ride as high as I can stand raising my heart rate to 172 easy sometimes higher on hills. I do this for 1hour 5min. I also changed my weight lifting to include less weight but more reps. This week I'm hitting a wall .My levels are dropping and I'm wondering if it's because of the change in my lifting? Just on the leg press I've been doing 6/45lb plates 2/sets 20 times then 8/45lb plates 2/sets 15times.
Do you think it's too much?
Should I go back to lower reps?
The lactic acid pain is killing me my rpms have dropped too!
Thanks
Robin

late

Too much. You need to learn how to periodise your training. For now, take a couple days of and let the legs heal. It's not unusual for overtrained bodybuilders to gain muscle size when they take a break.

Rdbiker13

Hi Late,
I thought that might me the case.Do you think if I spread my lifting days for my legs further apart I'll be better off .I lift Mon/Thurs but I can switch to Mon/Fri. what do you think?
Later,
Robin

late

Hi,
You need to lower the reps. Try this for a couple of weeks and see what you think of it. I do a simple 4 day a week routine. Legs/Aerobic/Arms/Aerobic If I'm not too whipped I do some easy spinning after the arm workout. This gives your legs plenty of time to heal. It's counterintuitive, but you really need to take it a little easier. What would also be good is a periodised aerobic program. That would give you more time buidling your Base. Maybe Koffee would know where you could find one. Like with the weights, there is less effort. But the results are terrific.

Rdbiker13

Hi Late,
Big improvement this week I'm hitting all my levels in the gym.I hope it stays that way.

Later,
Robin

Xtrmyorick

Just a note about weight lifting:
lower weight + higher reps = endurance (lets you finish a century)
higher weight + lower reps = strength (lets you outsprint all your friends at the end of said century)

Rdbiker13

I think I might be swithing back to lower /higher.Thats the only change in my workout and it might be why I bottomed out last week.I think I was pushing my legs too far.I ride 1hour and 5min at the hardest levels I can take before I lift .

Later,
Robin

RiPHRaPH

you ride before lifting?

i would think that after a sensible warm-up, lifting (especially leg sled, leg presses, etc) BEFORE quick spinning (on the days you both lift and ride) would make more sense. that way the lactic acid that builds up with the leg presses gets flushed out with light but quick spinning.

every person i know lifts first then rides (on the days you combine both disciplines)

Rdbiker13

Hi RiPHRaPH,
I have tried lifting first and I don't lift as well my muscles are to cold .On my leg day I ride hard on the stationary getting my hrt from 163/178
1hour/5min then I lift ,I do have time to rest in between I do legs on Mon/Thurs.
The biggest question I have is on my easy days how easy should I ride I usually go do one to two levels But theres still some resistance should there be?

Later,
Robin

RiPHRaPH

my leg days (tuesday, thursday and sunday currently) is the sled (1x20x2plates, 1 x20x4plates, 1x20x6plates, 1x20x8 plates) with an upper arm exercise between lifts so there isn't any dead time; single leg lifts with 1x20,1x40,1x50, 1x60; sometimes squats or hamstring curls.
then i go into the spin room at the club, put on my fav CD and spin alone or with a couple guys. this is a fast (95-110 cadence) ride of 50 minutes with HR around 130-140. no higher. on wednesdays, fridays, either saturday or sunday i do the spin classes (mostly intervals and plenty of work just below my LT)

it must be working, because i can go from 180rpm to 155rpm in 30-45 seconds just by breathing in through my nose.
i'm looking for recovery.

again, on the leg days, my legs feel tight from lifting all that weight and the object of spinning is to get that lactate out of my legs. 1.5 hours total.

p.s. i warm up with quick pilates stretches and core stretches.

this program was tought to me by a former cat2/3 racer and i do the program with him 90% of the time.

i am making much progress, and i see encouraging signs...we'll see. it works for me. see what works for you. i just don't like that dead legs feeling after heavy lower body workouts, so the quick spin helps alot. i'd rather not lift as well than not be able to spin quickly well. if that makes sense.

sm266

warm up with about 15 minutes of cardio, then grab an empty light bar and warm up with some squats, and dead lifts. Then, go into your routine, and finish with the cycle. It should help clear the lactic acid. Another option is the ice bath.

Rdbiker13

When you said you can go from 180rpm to 155rpm did you mean hrt? If you did I know what you mean it's better to have a quicker hrt drop lets say from a hill.

I don't do any stretching .I keep hearing that I should .I think I've got to get in that habit.

Later,
Robin