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Upping Miles on Bike -- Change Weight Training?

Posted on 8/2/26 at 3:23 pm
Posted by RanchoLaPuerto
Jena
Member since Aug 2023
2365 posts
Posted on 8/2/26 at 3:23 pm
I am trying to do 300 miles on the bike in August for a fundraiser. I have been doing maybe 80-100 miles a month up until now. It will leave me with a few rest days, but not many.

Right now I am doing leg day in the weight room once a week. I do a combination of leg press, extensions, leg curls, and Romanian deadlifts. Three sets to almost failure at the end of the third set.
(I also do one day on upper body, and one day on core).

Should I continue with the weights or cut back given the enhanced stress on my legs due to increased cycling?

I know, I know. Don't skip leg day. Any thoughts welcome.
This post was edited on 8/2/26 at 5:24 pm
Posted by Zappas Stache
Utility Muffin Research Kitchen
Member since Apr 2009
43488 posts
Posted on 8/2/26 at 3:57 pm to
I ride and lift twice a week, sometimes 3 times a week. But I'm not lifting to failure and not lifting heavy weights. I think since you're only lifting once a week you will be ok. How often are you riding per week? I would suggest 25 miles 3 times a week which should be easy enough. Or do 2 rides of 15-20 and then a long ride to make up the difference on the weekend. most cyclist do something similar with shorter rides during the week and a long ride on the weekend.
Posted by RanchoLaPuerto
Jena
Member since Aug 2023
2365 posts
Posted on 8/2/26 at 4:01 pm to
quote:

How often are you riding per week?


I have been doing five times a week times five miles per ride. I am going to up that to ten miles a day with twenty-five to thirty on the weekends.

Am I fast? No. Am I working to get faster? Again, no. :)

I'm on a hybrid and average about 11-12 mph.
Posted by TX_Tiger23
Seabrook, Texas
Member since Aug 2013
246 posts
Posted on 8/2/26 at 4:30 pm to
Ride the bike more. No weightlifting can replace the actual riding of the bike and the muscle endurance required.

I would say one hour spin classes would be more valuable than additional weights as well.
This post was edited on 8/2/26 at 4:32 pm
Posted by Zappas Stache
Utility Muffin Research Kitchen
Member since Apr 2009
43488 posts
Posted on 8/2/26 at 4:34 pm to
Gotcha, I think it will be more psychological than physical being on the bike longer. And with the heat right now it makes it doubly tough. Good luck!
Posted by LSUfan4444
Member since Mar 2004
57289 posts
Posted on 8/3/26 at 7:29 am to
Adding cycling volume should be a bigger priority than adding weight training. It doesn't mean that weight training wouldn't be useful but if given the choice of an hour in the gym or another 15-20 miles on the bike, you would be better fit with more saddle time.
Posted by TU Rob
Birmingham
Member since Nov 2008
13550 posts
Posted on 8/3/26 at 10:10 am to
I ride a Peloton mostly, but occasionally get out on my real bike. Nothing can replace miles ridden for that endurance. I still do leg day once a week, but it is typically squats/lunges/deadlifts with dumbbells, and not going super heavy or to failure. Pick a day, maybe a couple of days after a long ride, and do a quick weight session for your legs and you'll be fine. You still want that muscular strength, but riding uses muscles in a different way on long rides. I would focus more on glutes/hips/quads/hamstrings. Your calves will get enough ancillary work by biking. Also focus on stretching at least 2-3 days a week. Your hips will tighten up riding that much.
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