I’m planning to ride my e-bike to and from work again in spring. It’s a 45 min. ride one way (so 1.5h LISS in one day), with a heart rate of about 120-130bpm (I’m 34 y.o.). My strength training workouts are 3x/week, usually right after coming home from work before dinner.
Would you advise not doing those long bike sessions on days with strength training/squatting? Or wouldn’t squats be significantly impaired by a 45min. LISS session right before it? Maybe eat some fruit right before training to replenish some carbs?
Thanks!
Depends on your goals, and how much your absolute strength performance is to you. For example, if you were not a competitive lifter and were most focused on losing body fat for health improvements, I’d say that whatever tradeoffs occur here may be worthwhile for you. On the other hand, if you’re pretty healthy and would prefer to have a stronger squat, then there’s certainly a risk for some interference here given the volume of LISS you’d be performing in such proximity to training, particularly in the short term. Over time you’d adapt to the volume of work and this effect would likely diminish a bit.
Hi Austin
Thank you for your reply. While I prioritize muscle/strength gains, I don’t care if I there’s a bit of diminished performance. And I have some fat to lose as well.
My bike has an adjustable motor, so I could always increase the support on the trip home when training afterwards.