Advice from biker / runners who lift?

hill8570

The last few weeks I've been ramping up my biking and running to my usual summer levels (at least 5 days a week, at least an hour a day). Problem is, it's killing me to squat now -- my knees are always sore and my hip flexors are so tight I hurts like hell to even get close to parallel. Rest of my lifts (OHP, bench, deadlifts, and various assistance stuff) are fine. Tempted to just blow off squats until winter, but I'm curious what other hard-core runner / bikers do during the on-season. Do you lift at all? Just spend a crapload of time stretching and foam rolling after biking and before lifting? Or something I haven't thought of?

kpw818

Hi there!

I lift twice a week and run 4-5 days a week.

I foam roll before every workout and usually after (I'm bad about doing this after easy runs). It helps a lot. What I try to do for my leg weight training is one harder day (Tue) and one easier day (Thur). I do my long runs on Saturday. This helps keeps my legs fresh for both running and weight training. I've backed off some overall--doing 8 reps x 3 for single leg squats, single leg deadlifts, and lunges. I also haven't been increasing weight as much now that I am closer to my half marathon. Post HM, I will probably back a day off running and ramp up the strength; it has been very beneficial to my balance and speed

How many days do you weight train? I did 4 days last spring but I wasn't running at all (injured).

hill8570

@kpw818 -- currently lifting three days a week (MWF). Started lifting once the trails got too wet to ride and too dark to run after work (late October). First time I tried to lift in the off-season. It's definitely helped my early season running...not so sure about the biking, although my hill climbing might be a little better. Program has been basic Stronglifts 5x5 with some additional assistance work for abs and triceps.

sijomial

I tend to lift 3 times a week but frequently have to stop leg work in the gym when cycling means I need recovery time. It's a constant compromise between doing the work, muscle recovery, quality training sessions and performance.

Last week I did 210 miles cycling and zero leg work in the gym. In winter I'm more likely to prioritise strength work.
Before a big cycling event I would normally drop to two strength training sessions a week which is effectively putting strength into "maintenance mode" for me.

seric2000

I'm a girl, so my experience might be different...but I lift 3X's a week and run 3X's a week 18-28 miles a week. My hip flexors can get really tight from running and it hurts doing leg days. So I do a ton of stretching and yoga (which might not be your thing). But for me, I stretch Every. Single. Day. It helps.

brandiuntz

I had to switch up my lifting routine once my running ramped up (run 4 days, lift 2-3 days). I follow the exercises in StrongLifts 5x5, but moved them around so one day a week is "leg day" (squats, deadlifts, and barbell glute bridges) and the other two days are upper body focused. My legs seem happier for the change.

As an aside, I added the barbell glute bridges because I have form problems with the squat and use light-ish weight on it.

SBRRepeat

I'm also a girl, though I don't think it'll make a difference. I am kind of a newbie, so that may make a difference.

I do progressive weight training using SL 5x5 in the off season, then limit my lifting to shorter "maintenance" sessions 2x a week while actively training/racing. I cobbled together that system based on alternating Joe Friel's recommendations for weight/reps with my Vinyasa Yoga class.

When I tried doing SL while Tri training I was genuinely miserable. It just put too much stress on the same muscle groups day after day.

AllanMisner

For me, running (and biking when I bother) really works my quads. So, I’d tone down on the squats. Also, if you’re going 5 times per week running and biking, I’d probably limit my lifting to one or two days. I think one full recovery day is important when you’re pushing yourself the other six.

jacksonpt

Yes, I do virtually no lower body lifting when my triathlon training load is heavy. I'll try to squat and deadlift 1x week when races are spread out, but that can be hard if it's a busy race season.

30mphmike

I still lift weights pretty heavy for a 46 year old in the 1000lb club but ran into a similar problem like you my legs would cramp up doing squats to the point I was on the floor.. I talked to a trainer who recommended doing no weight squats directly after my rides and it worked great. I just do three sets of 25 deep squats and don't cramp up any more when I do squats with weight. Hope this helps

cwolfman13

I can't do traditional "heavy" strength routines when I'm riding a lot so I tend to leave my heavy lifting cycles for winter months.

On average I ride about 60 - 80 miles per week for general fitness and I can still lift 3x weekly but I only do squat variations once per week and dead lift variations once per week...but my primary lifts are Olympic so I get a decent amount of volume still, but it's not that heavy power lifting stuff that just tends to blow you up. I don't have too many recovery issues going with this, but I always listen to my body...if I need to take a day off of legs, I do. I also tend to take a week long break from lifting every 6-8 weeks or so.

More than 80 or so miles on the bike and I've found that I need to bring my lifting down to 2x weekly and I do more light weight higher rep stuff and a lot of body weight and don't do much with my legs at that point.

30mphmike

cwolfman13 wrote: »

I can't do traditional "heavy" strength routines when I'm riding a lot so I tend to leave my heavy lifting cycles for winter months.

On average I ride about 60 - 80 miles per week for general fitness and I can still lift 3x weekly but I only do squat variations once per week and dead lift variations once per week...but my primary lifts are Olympic so I get a decent amount of volume still, but it's not that heavy power lifting stuff that just tends to blow you up. I don't have too many recovery issues going with this, but I always listen to my body...if I need to take a day off of legs, I do. I also tend to take a week long break from lifting every 6-8 weeks or so.

More than 80 or so miles on the bike and I've found that I need to bring my lifting down to 2x weekly and I do more light weight higher rep stuff and a lot of body weight and don't do much with my legs at that point.

I 100% agree with this especially the recovery part!! Great advice

SueInAz

I run 3-4 days per week and lift 2-3, on alternate days. I drop most leg work when I'm in the last 2 months or so before a race and focus on core and upper body. I've found that it really impacts my 6+ mile runs if I do leg work the day before. Now that race season is nearly over here in the desert Southwest, I've gone back to doing legs again.

hill8570

Wow -- lots of good advice! Sounds like the general consensus is to ease up the lower body work until after biking / running season winds down. Since my legs are voting that way, too I'll roll with that. Thanks, everyone!

GiddyupTim

Lots of people have mentioned stretching and yoga. I think that is key. I also think you have to keep this in mind: You really cannot improve everything at once. You can improve your running or you can improve your lifting. Both will not improve at the same time. So, for me, I want to improve my running. That means I am running more and lifting less -- maybe twice a week, usually once. I am not going to be increasing my lifts going to the gym once a week. In fact, I am barely holding steady. But that is okay.

hill8570

@tufel -- agreed on the stretching. The next few months will give me a chance to work on my lower-body ROM...hopefully I'll have less trouble hitting full depth on the squats come wintertime. I do a Bodyflow class (kind of a mashup of yoga, pilates and tai chi) once a week; probably worth trying to up the frequency on that. If nothing else, more stretching and foam rolling after my workouts.