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View Full Version : Strength training in the summer



Catrin
04-29-2011, 06:43 AM
I attribute much of my over-use injuries last fall to have been the combination of not cutting back on strength training (3xs a week), spinning (1-2xs a week) and riding > 150 miles a week. I do not think any of that was too much in and of itself, but all of it combined meant my poor legs never rested. They tried really hard to take it all without complaints - but of course that couldn't last.

This year will be different. I will drop spinning entirely for the season as soon as these **** rains end, and am dropping from two sessions with my trainer a week to one. Once my existing training package ends in late July I will likely not re-up until October. I've worked with him for well over a year but it is very expensive - though well worth it!

Is one strength training session a week enough to maintain? My trainer thinks it should be twice a week, but am wondering what others have experienced. Indeed, I am putting my club membership on hold for the summer - I can still see my trainer - just can't be there any other time. My apartment complex has a small fitness center and I do my own thing there as needed.

I am also going to get a good Pilates DVD and do that at home once or twice a week to give my body something else to do - along with a good hike every two weeks...

Dogmama
05-13-2011, 05:52 AM
Is one strength training session a week enough to maintain? My trainer thinks it should be twice a week, but am wondering what others have experienced. Indeed, I am putting my club membership on hold for the summer - I can still see my trainer - just can't be there any other time. My apartment complex has a small fitness center and I do my own thing there as needed.



Current research says that two full body sessions are minimum for maintenance. I would do compound movements only. An easy & fast routine would be 1. squats, 2. pushups and a 3. pulling exercise for your back (e.g., rows, pull ups.) Three sets of twelve, stopping before your form gets bad. Then add some 90 second planks at the end & you're done.

Catrin
05-13-2011, 06:21 AM
Thanks Dogmama! Next week I drop down to one session a week with my trainer (for financial reasons as much as the other reasons stated). I have asked him to refresh a written workout he gave me last year, your suggestions will be helpful. I dont want to lose all of that work I have been doing!

ny biker
05-13-2011, 09:21 AM
I do weights 2x/week all year round. In summer when I'm doing long rides I reduce or skip the leg exercises if I've just done a long ride or am about to do one.