time to wait after bicycle

9four · 05-Dec-07, 05:52 PM

I haven't worked out seriously in several months. In that time off I started riding my bicycle to work - 16 miles round trip. I don't ride 100% of the time, but bare minimum 3 x week. I normally work out after work, but if I were to start immediately after I get home, that means I start working out after just having completed 25-35 min(depending on wind, traffic, etc) of constant pedaling. Ideally, how long should I wait before I work out? I did a search but only came up with the best times to do cardio...

Also, my legs are much stronger than my upper body (200 lb squat vs 90 lb bench - me 6" 145lb 22yo) - so I was going to concentrate on my upper body & not dedicate an entire day to legs as I used to. I plan on working out 3x week - 1st day chest/abs 2nd upper/lower back 3rd day arms/legs. Given that I ride about 100 miles a week on my bike, could I get by with just lunges & calf raises?

**.V.** · 05-Dec-07, 07:31 PM

Ahh, just do whatever but be sure to squat every workout. Leg work will help improve the rest of the body too.

**LiftGirl** · 12-Dec-07, 05:52 PM

Quote:

Originally Posted by 9four

Also, my legs are much stronger than my upper body (200 lb squat vs 90 lb bench - me 6" 145lb 22yo) - so I was going to concentrate on my upper body & not dedicate an entire day to legs as I used to. I plan on working out 3x week - 1st day chest/abs 2nd upper/lower back 3rd day arms/legs. Given that I ride about 100 miles a week on my bike, could I get by with just lunges & calf raises?

No! Bicycling is not the same as squatting. It's not the same kind of stimulus on the muscles at all. I'll ask you what I ask everybody that asks a similar question. Would you use the elliptical machine with the movable arm thingees and then stop training arms?

Most of us can squat more than we bench. The legs are bigger and stronger than the chest, so it's normal.

bodyshop20 · 13-Dec-07, 08:13 AM

I agree with lift girl and V, both good replies.
I will add i cycle alot in summer and cant do iron until i refuel my body, but thats because i cycle like 25 mile-50mile in 1 go at high pace.
But at yr pace and mileage i could train with weights straight away, so if you feel you can,, DO IT!.
Just as a note liftgirl i can bench more than squat, but i think its because at 238lbs my legs are lifting a mass before i put iron on the shoulders to squat

**cursor** · 13-Dec-07, 09:18 AM

Quote:

Originally Posted by .V.

just do whatever but be sure to squat every workout.

Surely you mean "every leg workout."

**LiftGirl** · 13-Dec-07, 11:22 AM

Quote:

Originally Posted by cursor

Surely you mean "every leg workout."

If you're lifting 3x a week, nothing wrong with squatting every time. I do it. I'd rather do the good, effective exercises 3x a week then spend some of the days pussy-footing around with less effective ones.

**cursor** · 13-Dec-07, 08:28 PM

If squatting effectively, your legs need more time to recover before hitting them again. Lifting heavy, at least three days rest are absolutely required.

**LiftGirl** · 14-Dec-07, 04:50 PM

Quote:

Originally Posted by cursor

If squatting effectively, your legs need more time to recover before hitting them again. Lifting heavy, at least three days rest are absolutely required.

So you're not a fan of full body 3x a week, or you'd prefer to sub in another exercise for at least one of the workouts? Just curious to get your thoughts.

**cursor** · 18-Dec-07, 09:27 PM

If you choose to squat (or bench press, or work your back) three times in a week (on a regular schedule), then you have to keep the intensity of your lifts down. That's all there is to it. You simply can't push taxing weights, at lower reps, with that frequently (with larger muscle groups). It simply depends on your personal goals (and how you want to spend your time).

etothepii · 20-Dec-07, 03:11 PM

I squatted 3x per week for a hst cycle. didn't like it a whole lot, but there was no problem with it. In Madcow 5x5 training you squat 3x per week.