Going through training - specifically E2 heart rate zone training at the moment (4 x 9 minute sets holding HR under E2 zone - so 155bpm for me) - and my legs are feeling sore and tired.

Should you train through soreness, take it easy and spin or take the night off?

I am currently travelling with work (in Jakarta) and have been taking the opportunity to train as hard as I can for the 10 days I am here, so going to the gym twice a day so far (2 days).

Should I suck it up? When should you give it a rest?

Cheers

It depends on your definition of sore. If your muscles are telling you not to ride but you ride anyway, your not doing yourself and favors. You can actually make things worse. However, if your a little sore after the previous day of doing a 100 mile ride or something, maybe opt for a recovery ride the next day if you feel like you want to ride. Usually a recovery ride is at a pace you could carry on a conversation. Either way...you do want to budget a day of rest at some point to give your muscles a break. Make sure you are properly warming up and cooling down your muscles and well as ensuring proper strectching. Always remember that recovery is the most important part. If you don't recover properly, your work out is pointless. Recovery= Proper streching/Replacing lost fluids and calories/protien intake.

Hell yes. Of course, training through prolonged sore legs, or going harder and harder on worsening wore legs isn't smart, but if you're really pushing for your best improvement, it's going to happen on sore legs. A lot.

Try running sometime - you haven't seen working out on sore legs until you try it. Makes cycling look like baby stuff in terms of sore legs, which is why you see day after day of grueling TdF hillcimbs, whereas you'll never see a multiday fast marathon race tour. (Ultramarathons are a different, much slower event.)

You should look into a good training software. My friend uses Polar's software and gear. It cost a little bit of money for all the gear, but if your really wanting to train it might be worth it to you. I'm looking at a Garmin setup since I think I might like having the GPS navigation. But either way, you can track your progress. I know the Polar software will prevent you from overtraining. www.polarusa.com

Yes. You can train on sore legs.

Having sore legs is more of a mental setback. You can train with negative effects. That doesn't mean you should ride hard for ten days straight though. Your body will eventually need to rest and have a recovery day.

I usually find that riding with sore legs will determine how hard to push. If they loosen up after a few miles then I usually give it what I feel I can handle, but at times after intervals the day before, I will end up with a nice slow recovery ride but the flush out really was what I needed.
I found that sitting idle too long with day after sore muscles only prolongs the recovery.

Let your legs tell you once you are on the bike. If the pain dissolves once you start pedaling, then you are good to go. If they stay sore or the pain interferes with your workout, it's time to schedule a recovery ride/rest day.

rest

depends, if you are trying the compressed training time approach, then you should never ride hard on tired legs as it will inhibit you from going as hard as you need to get the needed muscle stimulation. If you are training on the big miles approach, then it is ok to train on sore legs as long as you give yourself the necessary rest and recovery at the end of your training week.

Thanks for the responses guys.

Trained last night in the hotel gym - did 3 x 9 minute (+5 minute cool down) sessions rather than 4 the previous night and a light spin this morning in the gym.

When the legs got moving, pain went away. Walking afterwards is more stiff though! ;-)

Yes, trying to keep going with a training plan and am looking at getting a powertap and software (training peaks?) to help manage the training.

Will head in tonight to the gym again and will be looking at 3 x 12 minute sessions (with 5 minute cool downs - man do I look forward to those! ;-)

Nice having freedom to train away from the family at the moment - good to have something to work towards outside of business and drinking beer with coworkers.

Cheers and thanks again.

since you're not resting you might benefit from a hot bath every day or after every training session. try 2 cups of epsom salt in a hot bath for a minimum of 20 minutes. while in the bath massage the legs. if you're in a hotel they can help you locate a pharmacy. you can pick up some foaming bath soap too so the bath isn't just salty water.

Thanks - I might spend some time in the spa tonight after doing my programme.

Tonight will look like this:

5 minutes warm up

12 minutes top of E2 (155bpm)

5 minutes easy spinning

12 minutes top of E2 (155bpm)

5 minutes easy spinning

12 minutes top of E2 (155bpm)

5 minutes cool down

10-15 minutes of leg stretches

10 minutes upper body free weights

Swim a few laps

Spa time!

Then up to grab a glass of wine and some pre dinner nibbles before grabbing some dinner

Cheers

can you get a professional massage?

I asked - they only do happy ending here.

Not a complete loss then.

happy ending is fine so long as they start with a traditional deep tissue massage - you know - crawl on your back and stuff ... keep looking