Lifting weights and racing. (A timing question).
How long after you lift weights do your muscles return back to "normal" or optimum performance level?
I lift once every week, and try to make it to the gym in the middle of the week so that it doesn't affect weekend rides/races, but sometimes it just doesn't work out like that. Is there a certain buffer period necessary between hitting the weights and racing/hard rides? |
it's completely individual
If I lift to failure I am usually moderately sore the next day... the 2nd day I;m more sore and by day 3 I feel OK but I'm willing to bet if I tried to work my muscles till failure again(same muscle group) my body would not be able to do it. Honestly if racing is important to you I would only lift in the of season if you look at a program by Friel you lift in your base/build phases but slowly phase it out so that by race season your not lifting at all |
I actually am following Friel's program (loosely...). He recommends either stopping lifting, like you said, or just maintaining throughout the season, which is what I'm doing. Not a whole lot, not lifting to exhaustion, just to keep my upper body muscles strong/fit/less prone to injury and supplement my lower body muscle strength building.
I guess it would make sense that it's pretty individual. |
I'm a bit sore for a couple days after weight lifting when I am doing strength building (higher weights, more sets and working to exhaustion or close). If I back off the intensity then I'm not so sore. I do my main weight lifting early in the week so any soreness is well over by the weekend.
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Recovery times depend on the muscle group and your level of fitness. When I was lifting heavily - off-season when I was younger - legs were one big slow-recovery group. That would be on a one week cycle, with one hard workout and one lighter workout on the basic muscles per week, so essentially a week of recovery after a hard workout. Calves were twice a week, hard. Abs could be done every other day or more, the back every three days (though dividing upper and lower back work, so that's a two day on, one day off cycle). Arms three times a week, and so forth. It can be as complicated as you have time for, but you can see why serious weight training is usually a twice a day thing - there's just that much to do, and a variety of cycles suited to each muscle or muscle group.
That's some of what I remember from my off-season lifting a few years back, with a pretty knowledgeable training partner. During the racing season I didn't lift at all, just worked on stretches and keeping things flexible. |
Originally Posted by arexjay
(Post 8474041)
I actually am following Friel's program (loosely...). He recommends either stopping lifting, like you said, or just maintaining throughout the season, which is what I'm doing. Not a whole lot, not lifting to exhaustion, just to keep my upper body muscles strong/fit/less prone to injury and supplement my lower body muscle strength building.
I guess it would make sense that it's pretty individual. but I find my legs need allot of recovery if I really beat em up |
Is there a certain buffer period necessary between hitting the weights and racing/hard rides? Just how hard do you "hit" your weights? And do the weights "hit" you back? This "buffer" period you speak of -is that when you make your self all greasy-looking and shiny? Is that when you get "all buff?" I'm pretty sure that there is some advice about "resting" for races, even if the race is scheduled on a weekend. I'm not so sure whether you have to rest for "bike rides." Good luck, I hope you stay all "buffered" up for your races. |
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