Cycling and Strength training advice

I cycle 14Km to and from work 4 days a week and it takes ~50 minutes each way (Get a lift on Fridays!).

Before I started this job I was fairly into going to the gym and building muscle. As a result I've built a physique I'm personally happy with even though it's nothing ground breaking! I was going three times a week usually.
I've been trying to keep the routine up but feel physically exhausted. Even after taking a week off! I've been eating a lot more to compensate the substantial increase in cardio too but I just feel burned out when I go to lift a weight.

My goal is just to minimise muscle loss and try and maintain some fraction of what I've built!

Any advice on how I might achieve this is greatly appreciated

tenifan

When I took up cycling to work I felt the same.. it was great at first but over time exhausting. I think I was underestimating the amount of calories I was burning, so a bowl of cereal in the morning and a sandwich at lunch time didn't cut it..
Wouldn't be surprised if you're burning into muscle doing those cycles so frequently. Try eating some protein before and after your cycle to minimise muscle loss.
Also are you using a decent bike & is it a racer .. 50 mins for 14km seems like a long time in good weather? The heavier the bike the more effort you'll be putting in, so you'll feel exhausted.

tenifan

tenifan wrote: »

When I took up cycling to work I felt the same.. it was great at first but over time exhausting. I think I was underestimating the amount of calories I was burning, so a bowl of cereal in the morning and a sandwich at lunch time didn't cut it..
Wouldn't be surprised if you're burning into muscle doing those cycles so frequently. Try eating some protein before and after your cycle to minimise muscle loss.
Also are you using a decent bike & is it a racer .. 50 mins for 14km seems like a long time in good weather? The heavier the bike the more effort you'll be putting in, so you'll feel exhausted.

I bring an extra lunch and eat an extra meal after dinner but it can be difficult to get the calories in. I'm using a less-than-razzie hybrid bike which would be a fair bit heavier than your average racer alright. Currently saving for a decent road bike! I realise the shift to a lot of cardio will cause muscle loss so my goal is to minimise that. That said would you have any advice on the strength training? Should I reduce the amount I'm doing?

Inspector Coptoor

I'd be in a similar position.
I cycle 10km in and out everyday and another 50-100km At the weekend.

I've got the 10km in the morning down to 20 mins but I'm on a racer.


There's three things you need to focus on:
1. Strength work
Hit the 3 big lifts with 2-3 accessory exercises.
ie
A - Bench - up to a heavy set of 5
B - DB shoulder press - 4 x 10
C - Tri push downs - 100 reps

2. The cycling itself
If you're going hard at it on an empty tank, you're asking for trouble.
You need to drop the intensity of the cycle if getting better at cycling isn't your primary goal.

3. Food
You need to consume carbs after the cycle to make up for the kcals expended.
And make sure you've enough protein coming in to stop muscle atrophy

Inspector Coptoor

Inspector Coptoor wrote: »

I'd be in a similar position.
I cycle 10km in and out everyday and another 50-100km At the weekend.

I've got the 10km in the morning down to 20 mins but I'm on a racer.


There's three things you need to focus on:
1. Strength work
Hit the 3 big lifts with 2-3 accessory exercises.
ie
A - Bench - up to a heavy set of 5
B - DB shoulder press - 4 x 10
C - Tri push downs - 100 reps

2. The cycling itself
If you're going hard at it on an empty tank, you're asking for trouble.
You need to drop the intensity of the cycle if getting better at cycling isn't your primary goal.

3. Food
You need to consume carbs after the cycle to make up for the kcals expended.
And make sure you've enough protein coming in to stop muscle atrophy

This is perfect! Just what I was after! One question, I'm not looking to progress in strength right now and for the summer I'd just like to avoid atrophy so can I afford to avoid progressive overload?

Inspector Coptoor

Just maintain then.
When I sat a heavy set of 5, that can be a weekly heavy 5.
Do what "feels" heavy on the day.
Could be 85 x 5 this week and maybe 80 x 5 will feel heavy the next week.

Keep the accessory stuff in the 4 x 8-10 rep range and you should be fine

Thanks a million, much appreciated!