Calling weight lifters

[Catrin]

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

LOL Malkin, good point

[Crankin]

Catrin, seriously, a recovery day is as important as the days you ride or lift. Especially at our age (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.

[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".

[nikkoblu2]

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".

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

[nscrbug]

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

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. 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

[nikkoblu2]

the less damage control I have to do.

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.

[DMC]

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.

[OakLeaf]

+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.