homeriscool

Hi all, im just wondering if it is better to weight training for 1 hour and then go on my bike ride ( for cardio ) right after or should i leave the cardio until the following day?

which is better for over all weight loss and fitness?

beatlebee 

I’d suggest ride your bike first then hit the gym that day.

JoeMan

I am fortunate in that on mild days I ride my bike to the gym and back.
Even if I do a vigorous leg routine I do not see any major difference.
I guess if I were a racer or into competitive group rides I would ride before the gym only.
I ride for fun and fitness. I am an avid road rider as well as MTB.

Carbonfiberboy 

Yup. Ride first, then lift. There are studies showing that this is much more effective for aerobic development. I always do it that way. If I ride both ways, I do some sprints on the way home. The other option being spin class or other aerobic work in the gym, then lift.

Looigi

Depends on your goals.

" If Your Goal is Increasing Cardiovascular Endurance
In order to build and maintain cardiovascular endurance, you should perform endurance exercise first, when you have plenty of energy for long-distance exercise. Add resistance exercises 2 to 3 times a week, either after or separate from the endurance work in order to develop muscular strength and reduce your risk of injury. Lifting prior to running is not recommended because you increase your risk of injury due to muscle fatigue.
If Your Goal is Increasing Muscle Size and Strength
Increasing muscle size can best be accomplished by lifting weights first when the body's main source of energy for muscle contraction is high. If you do a hard cardio workout before lifting, you deplete glycogen, which makes the workout ineffective. "

stayfed

Weights first and then hop on the bike. This way you will have the energy and strength to have a great workout. Then hop on the bike to get that cardio boost.

lenA

I thought depletion workouts were the most productive for muscle gain...is there a more current view?

Carbonfiberboy 

Here's the study that showed better aerobic adaptation when lifting after riding:
https://www.ncbi.nlm.nih.gov/pubmed/21836044
Note that the principals did the study intending to prove the opposite.
Riding first does not much bother the weight work. Different energy pathways. In fact, it's good to lift when warmed up. A couple weeks ago I did my year's max on the leg sled, 4 X bodyweight after a hard spin class. I cooled down with 30 reps at 2 X bodyweight.

dkoernert

I just started lifting seriously for size and strength earlier this year. Everything I have read on cardio and serious weight training says this exact same thing. I always do hard cardio on off days, never on days that I lift.

Carbonfiberboy 

This is a cycling forum. Bodybuilders have their own fora.

dkoernert

Thanks for pointing that out, my friend. I was unaware. What a thoughtful, helpful post.

ShootingCoach

Been a Gym Rat since High School Football, a Road bike rider about 30 years. I hit the gym for chest, next day, aerobics (legs), next day what I didn't hit on chest (everything else), next day aerobics. Aerobics can be an Elliptical Trainer or a Spin Bike. I do a Spin Class weekly, try to ride two days a week, while holding a job. Works for me.

If I hit the weights really hard (I do), I run out of gas for aerobics. Vice versa, if I redline on aerobics (I do this too), I don't get a good workout.

This has worked for me for many years. At 61 (5' 10", 160lbs, 12% BF) I do this for fun. When on the bike, I go hard. I spend my last penny on a hill near the end of the ride. Lots of hills in Tennessee. A good thing.

Jfitalia

last time i checked the question was about when to lift in conjunction to riding? how is your ahole post helping the OP?

to answer the question like most have already said it depends on what you want to accomplish. lifting to failure can help build mass which is why I'd suggest riding after or on off day. you want to save your energy to do the more reps. now of your only lifting so that you don't end up having an upper that looks like a 10yr school girl (which is what pro cyclists look like) then lift after riding.

TromboneAl

I make every effort to space out my workouts as much as possible. Maximum recovery time.

And this:

https://saveyourself.ca/articles/stre...-frequency.php