Originally Posted by
MinnMan
I just recently started doing weight training - a little more than 2 months ago.
This isn't answering your question, directly, but there is an indirect connection.
when I decided to start weight training (I'm 62, btw), I recognized two things (a) I don't know what I'm doing in the weight room and (b) I can injure myself if I do things wrong or try to do too much. So I am, for the time being, paying a trainer.
A couple of months in, and I am NOT lifting heavy weights. Mostly, my work is to strengthen my core and stretches, with relatively easy low-weight leg work, so that I can learn good form and later do heavy leg work without hurting myself.
I expect that when I do start lifting heavy, it will impact my riding and recovery times, but the core strengthening and relatively easy leg work I am doing now does not affect or limit my ability to ride.
IME that's a good thing to do. Early on, I focus on full range of motion for every exercise. A good prep for lifting heavier, if that's your intention, is simply to increase reps to 30. Then do 2 sets of 30. Then 3. Between sets, let your HR come down some, but not down to resting. Stay just in the aerobic range, though you might go anaerobic during the set. Once you can do 3 sets, increase the weight slightly on the 2nd and 3rd sets, so you'll get a warmup set, then a working set, then a hard set. If you can't do 30, it's too much weight, though on the last set I'd put enough on that I could so say 25 but not 30.. You'll notice a big difference on the bike, at least I did.