Balancing cycling with strength training

[RzSco]

To save money in 2025 I want to cycle to work. It’s 3 consecutive days, 20km each way of fairly hilly roads.

My main priority is trying to put on muscle mass (never gonna happen but I still try) so I’m wondering if there’s any tricks I can use to prevent all that cycling from being catabolic.

I’m thinking:
1. Fuel my cycling with carbs to replace ALL the calories burned.
2. Just train legs once a week on Saturday to keep it away from the cycling days because honestly the cycling is pretty brutal in itself. So weekly training something like 3-4 upper 1 lower.

I’m stuck in terms of schedule - 6am rise, cycle to work by 8, home at 6pm, 1 hour to strength train, dinner, bed at 8pm. I hate having strength training at the end but I can’t feasibly go to sleep any earlier.

Any tips or tricks? Don’t suggest e-bike please, I considered it but I want to build my fitness a bit.

 

[malfeasance]

Safe roads for biking commute?

 

[RzSco]

Safe roads for biking commute?

Good point: super safe single track country roads. I normally meet less than 5 cars the whole way and they’re always going slow. I intentionally take a longer route to completely stay off main roads.

I know injury is the worst thing possible so I’m very cautious and avoiding extremely wet, windy or ice days as well and taking my car on those.

 

[AlexDavis43]

To save money in 2025 I want to cycle to work.

I respect the hustle.

I want to build my fitness a bit.

Definitely a good thing!


Food, sleep, gear, and don't skip leg day.

 

[RzSco]

Well after two weeks of this it’s actually fine as long as I refeed carbs - if I don’t do that I’m literally dying.

Doesn’t seem to hurt my upper body strength at all but I literally can’t do legs, they just start wobbling and shaking. Hopefully they’ll get used to it in time but for now I’m definitely skipping leg day - muscles are getting plenty of stimulation with just the bike.

I’ve also gone from 90 minutes cycling commute down to close to 60 in just two weeks, I can really recommend anyone who feels a bit stuck in the gym just to have a go other things, it’s just so satisfying to make some progress for once,

 

[NewGuy756]

I'm no expert but you might just need some time for your legs to adjust to your current schedule making sure to get in enough protein and surplus calories to grow and wait a few months to add weighted squats back into your rotation once the commute no longer feels like it is challenging you.

 

[BabaJagga]

Well after two weeks of this it’s actually fine as long as I refeed carbs - if I don’t do that I’m literally dying.

Doesn’t seem to hurt my upper body strength at all but I literally can’t do legs, they just start wobbling and shaking. Hopefully they’ll get used to it in time but for now I’m definitely skipping leg day - muscles are getting plenty of stimulation with just the bike.

I’ve also gone from 90 minutes cycling commute down to close to 60 in just two weeks, I can really recommend anyone who feels a bit stuck in the gym just to have a go other things, it’s just so satisfying to make some progress for once,

your legs will get used to it. dont do heavy legday, more like pump and be done with it.

during spring and summer im on bike a lot and i hve to limit intensity of leg traning but upper body is unchanged.

it can be hard but its doable, just remember, legs are made for walking long distances for long time, they can take it and will get used to it. at least thats what i think.

 

[RzSco]

your legs will get used to it. dont do heavy legday, more like pump and be done with it.

during spring and summer im on bike a lot and i hve to limit intensity of leg traning but upper body is unchanged.

it can be hard but its doable, just remember, legs are made for walking long distances for long time, they can take it and will get used to it. at least thats what i think.

Leg day at the weekend is doable but hard. After cycling absolutely NO chance!

Time on the bike is what exhausts me because I’m not a strong cyclist and I’m very heavy for a cyclist so all that weight is just destroying my ass. So the quicker I get, the more I’m pushing on pedals, the less weight on the saddle, and the less time in the saddle, is all a win-win situation. Just need to keep at it.

 

[BabaJagga]

Leg day at the weekend is doable but hard. After cycling absolutely NO chance!

Time on the bike is what exhausts me because I’m not a strong cyclist and I’m very heavy for a cyclist so all that weight is just destroying my ass. So the quicker I get, the more I’m pushing on pedals, the less weight on the saddle, and the less time in the saddle, is all a win-win situation. Just need to keep at it.

interesting, ive found out that after heavy legday its best for me to jump on bike right after and then i dont have this cramping soreness after ussuall legday. works like charm. could be swimmimg also