Gym & Turbo on the same day?

winlikefin
winlikefin Posts: 32
edited October 2012 in Training, fitness and health
Hi

I am getting myself back into shape - I used to compete and club and local level but have basically been off the bike (apart from the odd commute to work) for the last 5 years.

The wife & I have joined a gym - going alternative mornings (she does 3 days I do 2) before coming home to get the kids up & ready for school. I have restarted my commute - approx 10 miles each way.

The trainer at the gym has given me a range of exercises to do on the 'gym days' - my query is this.

Would I get more benefit from doing additional 'sprint' efforts and/or a high intensity turbo session on the 'gym day' or on a 'non-gym' day? I'm thinking that doing 2 really intense days with gym & turbo would promotee some sort of overcompensation on the other days.

I've been at this for about 3 weeks and plan to get another few weeks under my belt before I start the intervals.

The weekends are taken up with Swimming & Judo on Saturday and I'm usually out on the bike with my kids on Sundays. I could probably fit another turbo session in on these days but I don't have the time to spend hours on the bike.

Any comments would be appreciated!

F.

Comments

  • t.m.h.n.e.t
    t.m.h.n.e.t Posts: 2,265
    What do you do on your gym day?
  • winlikefin
    winlikefin Posts: 32
    The gym programme is pretty much upper body, core strength and stretches. Trying to strip off some of the upper body fat, strengthen my weak shoulders and help strengthen the upper & lower back.

    It's not very intense/heavy - just enough to let me know that I've done something. I don't want to end up looking like a weight lifter!

    I hurt my knees doing squats in the past so I ruled them out - I prefer to use the bike to stregthen the legs.
  • t.m.h.n.e.t
    t.m.h.n.e.t Posts: 2,265
    Only diet can fix BF levels :D Using the bike shouldn't be a problem if you warmup gently post upper body/core stuff.

    Just remember to take the time to stretch after you are done. The idea of a cooldown is to leave the body in the same state it was before you started.
  • jgsi
    jgsi Posts: 5,062
    Why do I get the impression that when you mention 'intervals', you mean 'ballbusters' or do I have that wrong?
    Hi hi end intervals to what purpose... considering the time of year...?
    Have you got a very solid base already?
    Nothing is black and white and I have more questions than answers... :wink:
  • jgsi
    jgsi Posts: 5,062
    T.M.H.N.E.T wrote:
    Only diet can fix BF levels :D .

    but just nobody wants to believe you when you say it!
    The gym trainer should have had the courtesy at least to mention it in passing....
  • t.m.h.n.e.t
    t.m.h.n.e.t Posts: 2,265
    JGSI wrote:
    T.M.H.N.E.T wrote:
    Only diet can fix BF levels :D .

    but just nobody wants to believe you when you say it!
    The gym trainer should have had the courtesy at least to mention it in passing....

    I was surprised at that ( as a trainee instructor/PT) :shock:
  • winlikefin
    winlikefin Posts: 32
    To be fair to the gym instructor she did mention the D word - I have taken that under advisement!!!

    Intervals - yes on the Turbo - they will be ballbusters.
    Base - as mentioned earlier my base has disappeared, I will have a couple of months in my legs before I start the intervals.

    The reasoning behind the intervals now is to 'jump start' the system - get the body used to the high intensities that will be involved in racing. I don't need to train how to ride slow - I can do that already. I want to train to ride fast!

    My intention would be to start with real short high intensity efforts and over time make them longer at the same intensity. Almost like the old 'Russian Steps' - if you want to break the hour for 25miles then ride at 25mph for as long as you can - then work on increasing this length of time. I will possibly use power - around 300w. I know this is going to be difficult and will probably mean the first sets of intervals will be seconds not minutes.

    I don't like long intervals and remain unconvinced of the benefits of the '2x20' to a road race scenario.

    I'm sure this gives rise to even more questions!

    F.
  • Lightning
    Lightning Posts: 360
    That's not how it works though. The problem with your plan is you won't be able to ride at the same intensity for longer. Ignoring psychological effects and whatnot, if you start being able to hold that power for longer, it just means you got better and the intensity is now lower (so what used to be, say, your 5mins power is now your 20mins power, and your 5mins power is higher).

    What you basically want to do it pick a certain power and ride there until it becomes your FTP, which won't work that well. You'd be better off doing a mix of intensities, leaving the top end stuff for when you want to actually peak. Things like 2x20, tempo and long rides will raise your FTP much faster than doing really short, over threshold intervals over and over.
  • ut_och_cykla
    ut_och_cykla Posts: 1,594
    My take would be to do your hardest sessions (whatever they may be) when you feel you are most rested - thereby getting the most out of them. But the hardest bike stuff should probably be saved for closer to racing season? No harm in doing some hard stuff now and gain but save real focus on top for after Christmas?
    personally I think 2 x 20 if done correctly would give you a good racing base and raise your threshold enabling you to make the best of what you have. And whatever happens you will propbably find that you will reap biggest benefits by doing increasingly more bike work and less gym/swimming as winter progresses.

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