I have a long commute. Well, not as long as some, but 18 miles each way. I'm currently trying to do it on Tuesday and Thursday, lifting weights M-W-F, riding 20 miles or so on Saturday, then resting/eating on Sunday. I lift following the Body-For-Life program, which is two upper body days and one lower body day one week, with the following week having two lower body days and one upper body day.

Weather hasn't been cooperating with me lately at all. Every day is 50 percent or higher chance of thunderstorms, and riding that distance in that sort of weather sucks. And it seems that the days which have had the worst weather lately have been Tuesdays and Thursdays. This has kept me off the bike quite a bit. So I'm thinking of riding my bike to the gym on upper body days, working out, then riding to work. I live 6 miles from the gym, and the gym is 15 miles from the office. So that's 21 miles before work, after lifting for an hour. That would put me on the bike at 5:30AM, at the gym at 6AM or so, then on the road for work shortly after 7AM, arriving at work sometime around 8AM.

The distance doesn't bother me, as a previous route I used was 22 miles and it didn't wear me out. I'm worried about combining the lifting with that much cardio.

Does anyone here do anything similar?

I do not think it will be too much. Try it, if it is, cut back. If you have no prior exercise experience, or if this is a relatively new gym membership do not try it as it will only discourage you from both. You sound like you are in shape. Go for it!

I don't think you'll have a problem with the days when you do upper body weights, but if you're doing anything too strenuous with your lower body then you might find yourself fatigued easily once on the bike.

I lift 4 times a week. I do Chest, Tri's and shoulders one day, then Legs, back and Bi's on the other. Been doing some sort of lifting for most of 25 years since mid high school. I commute 2 or 3 times a week (I work 4-10 hour shifts), and I have to say that I need to take a day or two every now and then and do nothing...as in, no riding or lifting.

Many times I've made ambitious schedules like yours. I seldom stick with them. I don't say that to derail you; more power to you if you can do it. It's just that for me, life gets in the way. I'm 42 years old, with a wife and two teenagers, a home and responsibilities, and of course a job. My wife also works. That right there takes a lot of time and energy if you want to have a nice life, you can't shortchange your wife, kids, job and responsibilities.

What I do now is just say I am going to try and get into the gym (in the garage for me, I have a nice Olympic free weight system) 4 times a week and ride two. Sometimes they aren't really the days I had imagined they would be, but sometimes I'm just tired; or I have to work late, or I have family commitments, or I drink too much beer at a family BBq; whatever.

What I will say is that I love to ride after leg day. Especially when I just gear down and spin. It sooo stretches out those tight pumped leg muscles--especially if you do squats!

Plus, you won't look like one of those skinny wimpy road racer types; you'll be buff and manly.

My commute is 8.7 miles one way, but I have stretched it out over the last year or so, and I now do 20 miles there, 20 miles back. I also try to go to the gym/pool Monday Wednesday Friday.

This schedule works well for me, no it is not too much. Also, I am not an Ironman or health nut, just a normal guy trying to get in better shape.

Joey French

That's not enough rest for your body to recuperate and build muscles. BFL puts you on a pretty tough recovery schedule anyway (if you do the lifting right) and you're effectively tripling (or more) the T-Th-Sa cardio in the normal program.

Having said that, if it feels good, go out there and kill it. Just watch out for signs of injury or fatigue and lay off the workouts before you get an annoying injury that stops your program. I started BFL a few times and had really good results, but I got hurt every time. I think the program is overly enthusiastic about getting a person out of the gym quickly and on with life, so it doesn't dedicate enough time to warm up, stretching and warm down. There is basically no stretching in that whole book. Craziness.

Sorry about the weather. Wish it would rain occasionally here...

I dont really have anything to contribute but I want to follow this thread. the YMCA is 3 miles into my 13.8 mile commute. I have seriously thought about stopping by on my way.

I'd suggest getting a trainer for home (for those days when it's too bad outside). That way you have the option of spreading out your riding and avoiding overexertion on lifting days.

The schedule you propose has "burn out" written all over it. From a fitness standpoint, there is really no reason to push it that much. 15 extra miles tacked on after a good lower-body workout (not to mention the trip home later in the day), is going to fatigue your legs quickly. You'll end up having to add in more recovery time, which means more days off.

My suggestion would be lifting on M-W-F (using whatever format you prefer...be sure to switch it up occasionally to avoid plateauing), good cardio rides on T-Th, relax on the weekend. Sprinkle in your commuting when necessary (just don't overdo the intensity). On your weekends, don't be afraid to take leisure rides, again watching your intensity.

As always, get plenty of sleep and eat A LOT (of the right foods, of course). This is where most people minimize the efficacy of their routines. They remain in a state of fatigue and malnutrition.

Just have fun. When it becomes too laborious, you'll compensate with low-quality workouts and you won't see the gains you're capable of attaining.