Muscle soreness: rest days vs cross training?

[GingerbreadGirl]

So I have lupus and it is much improved and the doc gave me the go ahead to start working out again...

I was on bed rest for about a month or 6 wks this fall and my steroid treatment put about 30 lbs on me, so needless to say I am very out of shape. I have been out on the bike about 6 times or so. My cardiovascular is improving fast but my legs tire out quickly. I am only managing about 4 miles before my legs, specifically my quads are too tired to continue.

I'm really anxious to up my mileage as there are some great longer paths around here. I am wondering if a few days of cycling a week along with one or two days lifting will improve my muscles faster, or if just cycling more is the answer. I'm not sure if I should alternate bike/rest days or turn some of my biking days into gym workouts instead??

Thoughts?

[smittykitty]

Welcome to TE:) I'm really glad you're out riding! As far as advice, I'm not much help. I do have a dear friend with Lupas and she really has to be careful about overdoing anything or she has a big setback. So, be careful! She was never active though.

I would think maybe walking days and rest days would be important for you. You will gradually improve. Be Patient! You will get there.

Keep in mind, I'm no expert on the subject. I bet you will get some great advice from the ladies that really do know what they are talking about!

[indysteel]

I'm glad you're feeling better! Out of curiosity, how hard of a gear are you using on your bike. Granted, your medical issues could fully explain it, but I wonder if your quad fatigue is a result of trying to push too big of a gear. You ideally want to be "spinning" pretty fast (80-90 rpms) and choosing a gear that allows you to do that pretty easily. It might feel weird t first, but it will help you go longer with less effort.

As for the mix of things, I generally think it's best for overall health and weight management to do a mix of resistance and aerobic training. Lifting may not directly benefit your cycling, but it will help you loose weight and feel stronger overall. Add in some rest days, walking and core work (e.g., yoga or Pilates) and you should seem improvement in now time. But be mindful of your body, too. Rest and recover when you need it. Eat well and drink lots of water.

[blackhillsbiker]

I'm not sure about yoga for lupus. It is really helping keep my arthritis at bay. I can do a gentle, stretching practice on bad days, and a vigorous, challenging practice on better days. I would recommend giving it a try. It has also helped my cycling strength, comfort, and endurance.

Sending healing thoughts your way,
Deb

[GingerbreadGirl]

Thanks for the replies.

I should add that any kind of road biking is new to me, I was always into mountain biking before falling ill. So I'm on my mnt bike. It's a 7 spd Giant and I'm right smack in the middle of the gears. I'm riding on a short flat path on the coast right now. I'd love to upgrade to a hybrid or relaxed road bike but I really have no idea how my body will hold up so I can't waste money until I'm sure...

I have eyeballed the Specialized Vita Elite online. There are lots of good paths around here and some very active clubs so I'd love to be able to upgrade bikes, be in awesome shape, and participate. It all takes time though...I have no patience! My mind is always way ahead of my body ;)