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Balancing lifting and bike riding ?  

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srmbiker
(@srmbiker)
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Joined: 5 months ago
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07/07/2020 2:25 pm  

Alright, i'm 9% body fat, and am skinny as a weed. Typical hill climber cyclist type build, and now it's time for change. I've decided to throw in the towel on competitive cycling, and start lifting!

I still love riding, and won't quit, but am looking at mountain bike events, time trials, not mountainous road championship events, so I still need to (and want to) ride my bike so I don't lose ridiculous amounts of fitness.

I'm looking at getting into Rippetoe's starting strength program, mon/wed/fri lifting, but reading the FAQ and what he has to say... cardio to be limited to brisk walking THATS IT.

Lifting and riding... Can it be done effectively? Or will one be severely crippled by the other?

fyi: if you twisted my arm, pushed me against a wall and forced an answer from me: I'd rather focus more on lifting than cycling and I'm not going to lie, it's winter here, and I want to look good naked by the time summer is here. I was going to post in endurance forum but I'm leaning more towards lifting than cycling so here it is.

Cheers!


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Seabiscuit Hogg
(@seabiscuit-hogg)
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07/07/2020 2:48 pm  

You might wanna wait on input from other cyclist but I think it can be done. I know if you put on too much mass it would be a problem. POF type traing is a good place to start. You can develope a good shape and nice muscle bellies with it. Do a search on pof and steve holman to find some good wo plans. If you use any gear, don't go too far above endurance dosages. I've done bb type training and jogged regularly when mass wasn't too high but I know what you do is more intense. When I got bigger had to push back cardio so it'll be a balancing act.

Seabiscuit Hogg is a fictious internet character. It is not recommended that you receive medical advice from fictious internet characters.

SBH :)


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pillsbury
(@pillsbury)
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07/07/2020 3:11 pm  

Re: Balancing lifting and bike riding ?

Posted by: srmbiker

I'm looking at getting into Rippetoe's starting strength program, mon/wed/fri lifting, but reading the FAQ and what he has to say... cardio to be limited to brisk walking THATS IT.

Lifting and riding... Can it be done effectively? Or will one be severely crippled by the other?

what are you goals? strength? size? both? and how much of each? just want to look good? compete? what level of competition?
these questions need to be answered before you decided to take on anything. i personally think rippetoes looks like shit but i guess depending on what you are trying to achieve outlook could be different.

and whoever said cardio should be limited to brisk walking should be nailed to a fucking cross and bludgeoned with any object of choice. i can go into detail if you want me to but you will be fine riding and lifting just make sure your calories are in check.


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srmbiker
(@srmbiker)
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07/07/2020 3:42 pm  
Posted by: Seabiscuit Hogg
You might wanna wait on input from other cyclist but I think it can be done. I know if you put on too much mass it would be a problem. POF type traing is a good place to start. You can develope a good shape and nice muscle bellies with it. Do a search on pof and steve holman to find some good wo plans. If you use any gear, don't go too far above endurance dosages. I've done bb type training and jogged regularly when mass wasn't too high but I know what you do is more intense. When I got bigger had to push back cardio so it'll be a balancing act.


No gear for me.
I know an equal number of riders who suggest lift (am) and ride (pm) on the same day as to those who suggest lift and ride on separate days. If you say "too much mass" talking about a cyclists power/weight ratio, then no, i don't care about that. But if you mean in terms of getting worse at balancing strength + riding when i get stronger ?


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srmbiker
(@srmbiker)
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07/07/2020 4:10 pm  

Re: Re: Balancing lifting and bike riding ?

Posted by: pillsbury
what are you goals? strength? size? both? and how much of each? just want to look good? compete? what level of competition?
these questions need to be answered before you decided to take on anything. i personally think rippetoes looks like shit but i guess depending on what you are trying to achieve outlook could be different.

and whoever said cardio should be limited to brisk walking should be nailed to a fucking cross and bludgeoned with any object of choice. i can go into detail if you want me to but you will be fine riding and lifting just make sure your calories are in check.


Strength, size, both I guess? You gotta understand, I am a fucking weed (and at least at weak levels like me right now, can't get one without the other). No competition. I don't just want to look good.
Standing 173cm tall and tipping the scales at 61kg : 5'8 and 135lb, first things first - correcting that!
Rippetoes starting strength appeals to me because its so basic. You just stfu, squat, bench and deadlift. And eat. There's no "hitting the inner pecs four times per week" or anything fancy. (more directed at seabiscuit, am thinking about pof and holman)

Tell me master: how do i ride and lift? i'm hoping to ride 3x per week very intensely. i can sleep all day any day (naps etc). But i think the first time i squat i will be get my ass kicked by DOMS for a fortnight. I done 2 sets of 12 pushups (12=max reps til failure... yeah) on thur. Its monday and my shoulders still sore


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pillsbury
(@pillsbury)
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07/07/2020 4:37 pm  

i can see why rippetoes appeals to you yes... yes try it for 6 months or so, it will not hurt with the exception of possibly not being able to recover which goes back to why i may not like it. do your thing, just eat. a lot.

you can ride and lift however you want. your body is not going to discriminate. if your riding 3x very intensely be sure and eat; you can ride same day as train, switch it up it doesnt matter. ultimately it comes down to how your body handles recovery and utilizes nutrients.
pushups on thurs? do them everyday even if you're sore, pain will subside if you keep at it. not enough weight to damage anything an will help in recovery

keep in mind your body is going to hate you in the beginning. just remember regardless of how sore, stiff or whatever you are, as long as your eating and sleeping you dont have the ability to hurt yourself really. just keep at it, body will acclimate eventually


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Seabiscuit Hogg
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07/07/2020 4:55 pm  
Posted by: srmbiker
No gear for me.
I know an equal number of riders who suggest lift (am) and ride (pm) on the same day as to those who suggest lift and ride on separate days. If you say "too much mass" talking about a cyclists power/weight ratio, then no, i don't care about that. But if you mean in terms of getting worse at balancing strength + riding when i get stronger ?

I was talking about weight/size too much can hinder an endurance man. I took it from your post that you wanted to gain both strength and size. That's why I mentioned pof it's good for both. With no gear you probably won't have to worry about too much size. The training you mentioned is all compound movements should work fine. Just ignore the "brisk walking" comment and train the way you do. You'll probably have to play around with riding on lifting days or off and see what works for you.

Seabiscuit Hogg is a fictious internet character. It is not recommended that you receive medical advice from fictious internet characters.

SBH :)


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Seabiscuit Hogg
(@seabiscuit-hogg)
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07/07/2020 5:11 pm  

What pills said about recovery is spot on. Make sure to eat and rest. Up that protein!

Seabiscuit Hogg is a fictious internet character. It is not recommended that you receive medical advice from fictious internet characters.

SBH :)


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rooster
(@rooster)
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07/07/2020 5:31 pm  
Posted by: srmbiker
No gear for me.
I know an equal number of riders who suggest lift (am) and ride (pm) on the same day

Friel and others say to ride first (am) lift second (pm) if on the same day. Lifting makes the legs heavy. found it worked well for me in the past. got away from lifting to loose weight.

but, now i'm in a similar boat as you SRM. not interested in competeting anymore. going to start lifiting, again. more for old age bones, joints etc. maybe tighten some loose skin...lol.


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srmbiker
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07/07/2020 5:51 pm  

Cool, thanks for all the info. I'll get on it. Eat, sleep, ride, lift, got it.
Looking forward to putting on some pounds.

rooster: Freil's book went in the bin immediately after I finished reading it. He's still favouring riding over lifting, something I'm not. (But i will try them both ways. And on separate days, see what works I guess)
I'm not enduro genetically stunted (5.2W/kg FTP... after only 16months of training and still 3kg away from race weight, 84 vo2), so i'm sure any riding fitness i lose i can pick back up again quite quick, hence weight training > cycle training.
There's something weird about turning up to a race, seeing some guy with the stature of an insect, with funny tan lines, talk about how tough he is, and how he's going to crush everyone. Im not into that scene anymore! Good luck with your lifting rooster


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srmbiker
(@srmbiker)
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07/07/2020 6:19 pm  

Good lord.... I'm supposed to be doing 5000 (+/- 1000) kcal/day (not including what I do on the bike) ?
Seriously?
I am not scared of putting on fat with my muscle (provided I stay below 20% b.f i suppose), and I know eat big, lift big, grow big, but that sounds a little excessive.

confirm/deny ?


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pillsbury
(@pillsbury)
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07/07/2020 8:24 pm  

no it is not a requirement that you need 5000 kal. i wouldnt worry about kal at first, listen to your body, it will tell you what it needs. i for example can eat around 3000kal a day and be just fine (though im probably closer to 3500-4000 on some days spec higher carb days). even when i used to drop fat for meets to get to lower weight class i could keep all strength and size at 2000kal. this i know is rare as most ppl can not do this but my point is your body will tell you. i would say not including what you do on the bike you could start at 3000 kal. like i have said its more important what your body is doing with the kal more than just taking them in.


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