The Time-Crunched Cyclist Podcast by CTS
Should Cyclists Lift Weights and Ride on the Same Day?
Nov 28, 2023
This podcast discusses the challenges of fitting strength and endurance training into limited time for cyclists. Topics covered include the optimal order of weight training and cycling intervals, the competition between the Emtor and AMPK pathways in muscle growth, strategies for incorporating strength training and cycling, and finding the right balance between the two.
19:08
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Quick takeaways
- Sequencing high-intensity intervals on the bike in the morning and weight training later in the day allows for optimal performance in both activities, benefiting time-rich athletes and time-crunched individuals with limited training hours.
- The Mtor and AMPK pathways play crucial roles in muscle growth and endurance development, competing with each other. Adjusting training approaches based on individual goals and strengths is important.
Deep dives
Optimal timing of strength training for endurance athletes
When combining strength training with hard anaerobic days, it is recommended to perform the intervals on the bike in the morning, have a recovery meal, and wait at least three hours before hitting the gym later in the day. This sequencing allows for optimal performance in both the bike and weight training sessions. The key is to ensure that the intensity of both activities is high and appropriate for the training period. This strategy is effective for time-rich athletes as well as time-crunched individuals who cannot dedicate continuous hours to training.
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