Recovery: cycling versus bodybuilding

neilo23

I realise that cycling isn't about increasing muscle size and strength but I'm interested in knowing why recovery in each sport is different. I think I understand the basics but I don't mind being corrected

A bodybuilder gains size by damaging a muscle. He may only work a specific muscle once a week and when the muscle repairs itself it gains size. During this time off the muscle increases its size. A cyclist isn't looking to gain size (unless for reasons of vanity). What I don't understand is this: a heavy training session on the bike (eg hill repeats) must "damage " the leg muscles, the stiff legs the next day demonstrating this, in a similar way to how a bodybuilder damages his muscles. Why is it then that a cyclist should do a gentle session the next day to get the blood flowing again, speeding up the recovery, but a bodybuilder leaves his aching muscles in peace? Is it because of the difference between slow and fast twitch muscles?

Stalin

neilo23 wrote:

I realise that cycling isn't about increasing muscle size and strength but I'm interested in knowing why recovery in each sport is different. I think I understand the basics but I don't mind being corrected

A bodybuilder gains size by damaging a muscle. He may only work a specific muscle once a week and when the muscle repairs itself it gains size. During this time off the muscle increases its size. A cyclist isn't looking to gain size (unless for reasons of vanity). What I don't understand is this: a heavy training session on the bike (eg hill repeats) must "damage " the leg muscles, the stiff legs the next day demonstrating this, in a similar way to how a bodybuilder damages his muscles. Why is it then that a cyclist should do a gentle session the next day to get the blood flowing again, speeding up the recovery, but a bodybuilder leaves his aching muscles in peace? Is it because of the difference between slow and fast twitch muscles?

Depends on the type and extent of the damage. Damage or tearing of muscle fibres may need rest. Muscles well used and slightly sore will respond better to gentle active recovery.

You can't compare the damage done to a muscle by 3 x 8 lifts to 2 x 1800 revolutions of the pedals.

neilo23

But why wouldn't it also be beneficial for a bodybuilder to do sets of light weights to aid recovery (a weightlifting version of gentle spinning)?

Stalin

neilo23 wrote:

But why wouldn't it also be beneficial for a bodybuilder to do sets of light weights to aid recovery (a weightlifting version of gentle spinning)?

It is about the extent and type of damage. Damage to muscle fibres needs rest. Muscles just full of fatigue can benefit from gentle recovery.

neilo23

Stalin wrote:

neilo23 wrote:

But why wouldn't it also be beneficial for a bodybuilder to do sets of light weights to aid recovery (a weightlifting version of gentle spinning)?

It is about the extent and type of damage. Damage to muscle fibres needs rest. Muscles just full of fatigue can benefit from gentle recovery.

Stupid question but what exactly is fatigue? Is it a mild form of damage? A build up of lactica acid?

BrandonA

neilo23 wrote:

Stalin wrote:

neilo23 wrote:

But why wouldn't it also be beneficial for a bodybuilder to do sets of light weights to aid recovery (a weightlifting version of gentle spinning)?

It is about the extent and type of damage. Damage to muscle fibres needs rest. Muscles just full of fatigue can benefit from gentle recovery.

Stupid question but what exactly is fatigue? Is it a mild form of damage? A build up of lactica acid?

Wikipedia has a good definition of fatigue.

Bar Shaker

I work out with free weights for an hour every morning but make a point of training down after the pain reps. It's the way I was taught many years ago. This flushes out lactic acid and gives a much quicker recovery period.

I am not sure you can tear the leg fibres on a bike. You can only apy your body weight as the maximum load and that just isn't going to do it.

If you do a cool down light load spin after a big ride effort that should flush your legs out and a recovery ride shouldn't be necessary. A cold bath and a foam roller will stop any aches the next day too.

It's definitely not the same cause of pain as a body builder's DOMS.

neilo23

BrandonA wrote:

neilo23 wrote:

Stalin wrote:

neilo23 wrote:

But why wouldn't it also be beneficial for a bodybuilder to do sets of light weights to aid recovery (a weightlifting version of gentle spinning)?

It is about the extent and type of damage. Damage to muscle fibres needs rest. Muscles just full of fatigue can benefit from gentle recovery.

Stupid question but what exactly is fatigue? Is it a mild form of damage? A build up of lactica acid?

Wikipedia has a good definition of fatigue.

Thanks for the (sarcastic) reply. I did state that it was a stoopid question

MrT

It's also why bodybuilding types do these different body parts different days of the week...eg chest and biceps....legs...etc...so one muscle group is recovering whilst another is working.....cycling aerobic not anaerobic..

olake92

http://en.wikipedia.org/wiki/Delayed_on ... e_soreness

Check out DOMS. FWIW I think most mass building body builders work each muscle group twice a week. Seeing as muscles begin to atrophy pretty damn quick, you get the full recovery of around 3 days (certainly I find 3 days is enough for me) while avoiding any detraining.

This guy is quite a good read. I hear he's a bit of a jerk but he's incredibly knowledgeable.

Just to play devil's advocate... Another factor not taken into consideration - drugs. A lot of body builders use them. They won't need to work muscle groups as much if some steroids are pumping them up for the next couple of days!