Calling weight lifters

For those who lift weights, do you reserve most of this for the winter and back off during cycling season? If you do lift in the summer, do you mainly focus on upper body?

I was speaking with my fitter yesterday, and a couple of other cyclists who also lift and they think my quad/hamstring tendinitis is likely from not backing off on the weights while riding like a wild woman this summer as I worked to build my long distance mileage base. Neither were too much for me, but they suggested that both at the same time likely was.

It is, apparently, unusual to have tendinitis in both places at the same time on the same leg - and it is not from an imbalance between quad and hamstring. My trainer and I have been careful to give both equal attention to prevent this.

What they said made sense to me, but they are men and our bodies are just a little different the last time I checked. I am quite sure that I do not lift the same volume they do, though for lower body exercises I do lift more than my weight. I am interested in hearing how other women approach this.

From my experience, this is true. When I worked out with a trainer, the first time was at the peak of the cycling season. We did absolutely no lower body work, except low weight leg presses, and focused on upper body and core. The second time I worked with him, was December-March. We did do lower body stuff, but it still had to be tempered by how much x country skiing I was doing; I am very sensitive to over training and I need a lot of muscle recovery time.

I would definitely tend to agree that lifting during season is too much for most people. I tend to lift in the winter only, and although I have lifted my entire life, my legs always feel much better after lifting if I simply jump on the trainer for a few minutes. My legs then don't feel quite so "heavy".

The guys that you spoke with probably do lift more weight, but then the recovery phase of lifting may be very similar. When your legs are needing time off to recover, yours may not be getting it because of your riding. Although I don't know a lot about either of your training plans, I too, tend to think that you need to give your legs a bit of a break.

Good luck in sorting this out over the winter season:p





http://chasecyclery.blogspot.com

Tendonitis sucks. I have it in my right biceps, and it is really, really persistent. The advice my traumatologist gave me was to lift less weight, for fewer repetitions. I gather this will be the case pretty much forever, but then I'm 46, so my body doesn't heal like it did when I was younger. I've gotten used to the idea, and I am pleased with the results I am getting in terms of muscle definition, despite not being able to push harder on the lifting. And the tendonitis has slowly improved on this program, though I suspect it would come back pretty quickly if I went back to lifting more weight.

Based on that experience, I think your cyclist advisors are correct. It sounds like an overuse injury, and you just need to back off for a while. Take a break, then come back to the lifting slowly.

Been weightlifting compulsively since I was 12. Carl Miller, the 1980ish assistant Olympic weight lifting coach was our neighbor and he trained me.
Anyway, when I cycle a lot (I did about 100 miles total this year :o ) I do a whole-body routine once/week. The whole body in one day makes it impossible to do a really good weightlifting job. Then I stretch a lot, a ton, constantly. In the winter I do a 4 day split on the weightlifting. I can't not weight lift, I just don't like not feeling that muscle tightness.
Having said that, i haven't lifted this year, either. Crossfit is killing me.

This is very helpful, thank you. I have been terrible at not stretching enough, and all summer I lifted 3 days a week and rode 5-6 days a week for an average of 110 miles a week after the first of July. And I wonder how I got tendinitis?

Lesson learned - my body isn't a teenager even if I feel like one much of the time these days!

I will see what the PT says this afternoon, but it makes sense that this is probably the cause. I think there is a little in my left leg as well, now the right leg is starting to feel somewhat better I am noticing the same kind of pain in my left leg - guess it was feeling jealous :rolleyes:

I do enjoy the feeling and stress relief that comes from lifting, but obviously I need to have a different approach. Your comments are greatly appreciated!

Chiming in here as a personal trainer and cyclist, I would agree for the most part about tendinitus being the result of overuse, so backing off the lower body exercises that work the legs in the sagital plane is important, but adding lower body work in the frontal plane, or performing more lateral movements can help to prevent the overuse injuries.

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Originally Posted by Raindrop

Chiming in here as a personal trainer and cyclist, I would agree for the most part about tendinitus being the result of overuse, so backing off the lower body exercises that work the legs in the sagital plane is important, but adding lower body work in the frontal plane, or performing more lateral movements can help to prevent the overuse injuries.

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Things that work the legs in the sagital plane would be would be things like leg presses and squats?

I am kind of surprised my trainer hasn't thought of this issue, especially since he is a mountain biker and he is quite good. Once I speak with the physical therapist we will discuss this, but of course winter is coming anyway. I do not do ANYTHING less than full throttle forward, so I really only have myself to blame.

I do weight lifting twice per week all year long with all major muscle groups. I reduce the leg work during the summer when I'm doing long bike rides, because otherwise my legs feel tired all the time. But I do not eliminate it.

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Originally Posted by Catrin

...Lesson learned - my body isn't a teenager even if I feel like one much of the time these days!

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Teenagers get tendinitis too. So go ahead and keep feeling like a teenager, just a teenager with tendinitis!

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Originally Posted by ny biker

I do weight lifting twice per week all year long with all major muscle groups. I reduce the leg work during the summer when I'm doing long bike rides, because otherwise my legs feel tired all the time. But I do not eliminate it.

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I should add -- I do weight training 2x per week and I generally ride my bike 2x per week. On other days, I take a long walk or a rest day.

In cold weather months, I still do weight training 2x per week and I do cardio 3-4 days per week, varying it between hard workouts on some days and easier ones on other days.

Recovery days are very important.

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Originally Posted by ny biker

I should add -- I do weight training 2x per week and I generally ride my bike 2x per week. On other days, I take a long walk or a rest day.

In cold weather months, I still do weight training 2x per week and I do cardio 3-4 days per week, varying it between hard workouts on some days and easier ones on other days.

Recovery days are very important.

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I think this is the key. No matter your age, recovery is AS important as training. If you can find a way to get it all in and still get enough recovery time, then go for it.

I would *like* to weight train year round, but frankly, I don't have time. For me, it's not about my body not being able to handle it (I don't think)...it's just that during the summer, there is just too much to do!

Recovery days.....that sounds familiar. My trainer has spoken sternly to me on this from time to time. Recovery? Recovery? Who needs....but of course I am just joking here. My current injury certainly indicates the need for more of it :o

LOL Malkin, good point :cool:

Catrin, seriously, a recovery day is as important as the days you ride or lift. Especially at our age :eek: (just more aware of this, since my b-day is in 10 days). At 32, I could work out like crazy, 6 days a week and do a light work out on the 7th. But, I was always sick! Now, my muscles feel like lead and I actually ache if I don't moderate. Like yesterday, for example. I had planned a short ride, but weather interfered. So I did a 10 minute cardio blast tape which is pretty intense, and then 15 minutes of core work with the stability ball. Then, I took a moderate walk outside, more leisure than fitness, about 2 miles. If I don't do stuff like this once a week, plus another day of yoga with no hard stuff, I am toast. I have found I actually maintain my weigh better with this schedule. I try to do 3-4 days cardio (riding or fitness walking) at this time of year, 2 days core/weights, and the rest, well rest or something very easy. When it's peak cycling or x country season, I back off of everything except 2 days of core or yoga.

I've been lifting for about 20 years now. I lift year-round, too. My weight routine generally goes something like this -

Mondays - chest/back
Tuesdays - hamstrings/calves/glutes
Wednesdays - Shoulders/arms/chest/back
Thursdays - quads/calves
Fridays - Shoulders/arms

But I also do 60-90 minutes of cardio before my weight lifting routines. And after I'm done lifting, I do about 30-40 minutes of abdominal/core work and stretching.

I don't lift on the weekends, when I do my long rides. On days that I ride during the week, I make sure it's not on a "leg day".

+1 on recovery days especially, and working the smaller muscle groups and movements in the transverse and frontal planes.

I'd also mention that I've read several places recently that emphasizing the eccentric phase (or when possible, limiting the exertion to the eccentric phase) is important in preventing and recovering from tendinitis in the Achilles and the forearms/elbows. I haven't heard that about the tendons that attach to the hip, but I'd guess the same principles might be at work.

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Originally Posted by nscrbug

I've been lifting for about 20 years now. I lift year-round, too. My weight routine generally goes something like this -

Mondays - chest/back
Tuesdays - hamstrings/calves/glutes
Wednesdays - Shoulders/arms/chest/back
Thursdays - quads/calves
Fridays - Shoulders/arms

But I also do 60-90 minutes of cardio before my weight lifting routines. And after I'm done lifting, I do about 30-40 minutes of abdominal/core work and stretching.

I don't lift on the weekends, when I do my long rides. On days that I ride during the week, I make sure it's not on a "leg day".

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So, guessing that your weight routine takes about 30-45 minutes...am I adding correctly when I figure that you're in the gym for about 2-1/2 hours on weekdays? Holy cow! I can't imagine how you find the time.

I squeeze in about 4-5 workouts a week - lasting anywhere between 45 minutes and 1hour 45 min and I know what an effort I have to make to get that in...DH knows it's a priority if he wants me to keep my sanity.

Anyway, back to the original question, I don't see my trainer during the summer months...too many things to do outside...just don't want to be in the gym. So I look forward to it in October, that's when I go back to weight training about 2x a week until May...and then I go back to "heavy-lifting" in my back yard:)

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Originally Posted by nikkoblu2

So, guessing that your weight routine takes about 30-45 minutes...am I adding correctly when I figure that you're in the gym for about 2-1/2 hours on weekdays? Holy cow! I can't imagine how you find the time.

I squeeze in about 4-5 workouts a week - lasting anywhere between 45 minutes and 1hour 45 min and I know what an effort I have to make to get that in...DH knows it's a priority if he wants me to keep my sanity.

Anyway, back to the original question, I don't see my trainer during the summer months...too many things to do outside...just don't want to be in the gym. So I look forward to it in October, that's when I go back to weight training about 2x a week until May...and then I go back to "heavy-lifting" in my back yard:)

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Actually, on most days...it's closer to 3 hours. How do I find the time, you ask? That's an easy one...it's called NO KIDS. :D And also a job where I don't start until 3pm helps, too. ;) Honestly, the longer I stay out of my house in the mornings...the less chance I have to eat myself into oblivion. I'm one of those lucky ones, who happens to eat, eat, eat out of BOREDOM. So, the more I keep myself busy at the gym or out on my bike...the less damage control I have to do.

Linda

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Originally Posted by nscrbug

the less damage control I have to do.

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I know ALLLLL about doing damage control:)

It does make a huge difference not having kids, I only have grown stepkids and dogs...can't imagine if I had to run around taking kids to soccer, girl scouts, etc.

I lift year round, but like NY Biker, I back off the lower body during race season.

Recovery days help you perform better. Don't skip them. And don't cut calories if you are training hard. And sleep as much as you can. I was at the point of burning out last June. Training too hard, overwhelmed with work, not eating or sleeping enough. I was dragging a$$ in the pool during a swim practice when my swim coach told me to get out of the pool and go home, drink a beer, have a cheeseburger, see my non-sports friends and don't even think about training for three days. He was right. The three days off with sleep and some extra calories to help my body recover gave me the best two weeks of training I've ever had afterwards. I didn't lose any fitness, in fact, I broke through some plateaus that had been dogging me for a while and seriously PR'd my next 10k race.

Catrin, are you hip flexors still tight? Tight hip flexors can cause a multitude of problems up and down the kinetic chain.

I lift year round as I believe that the balance between cycling, hiking, weight lifting and core exercises is really important. The weight lifting, in particular, helps maintain bone density. I only lift twice a week, if I can squeeze a third one in, great, but I don't kill myself.

The core exercises with the ball and bands I do once to twice a week. When I am riding high mileage its really tough to do a second one, as the bands really wear my legs out! But my PT guy said that you can stay strong with a once a week regimen.

I've been lifting weights since I was 17, I'm 49 now, and have maintained really good muscularity (they say we start losing it after 30, bully to that!)

I think to a balance between exercise is important as IT band issues plague many athletes. Keeping those stabilizing muscles strong is really important.