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I think it says in the book if you’re used to cycling it’s probably ok to continue doing it while on the program but that sounds like a lot of cycling maybe drop the weekend ride for a bit?
Eat more if your body weight isn’t going up. Do you have the SS app? It’s great
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It's not too much but it isn't gonna be easy.
I was in a similar boat a couple of years ago (300km/week), you need to accept that you can't push both ends of the fitness spectrum hard and make progress. If you want to make real progress you need to prioritise one over the other. Your body will feel like crap and that's okay, that's what happens when you're pushing hard. Right now, I'd reframe the current issue as under-recovery rather than overtraining. You need to be eating plenty, getting macros right (protein especially) and you need to be taking plenty of care of your legs (hot/cold baths, massage, whatever it is that works for you). I know you said your weight's staying the same but that just means calories in/out are balanced. I'd be aiming to see a slow increase in weight to ensure you're actually building muscle.
Couple of things that worked for me in creating some semblance of balance depending on my focus: either lowering commuting intensity to an easy Z2 (Z1 after a big squat session) or reducing lower-body frequency to once a week (Saturday's ideal). Going slower only added an extra 10mins to my commutes but made a massive difference in my ability to recover. And plenty of people have gotten strong squatting heavy just once a week, even at an elite level.
Man, this has gotten long. Basically, if the strength work is to supplement your cycling, keep it as a bonus and accept you won't be able to effectively run a dedicated 'full time' strength program. If you want to get bigger and stronger you need to dedicate time to building muscle and make your commuting as easy as possible to help facilitate that.
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I have a similar schedule.
- 54km commute three-days-a-week.
- Three runs per week (tempo, intervals, long)
- Three gym sessions (semi-full body in that I only do legs once a week.)
Recovery was my biggest problem so I decided to take the somewhat extreme measure of splitting everything over three days meaning I have full rest/recovery days.
Example:
Monday
AM - Tempo Run
Commute to/from work
PM - GymTuesday - Nothing
Wednesday
AM - Interval runs
Commute to/from work
PM - GymRegarding nutrition. Eat, a lot! I average 3000 calories-a-day whilst trying to keep roughly to my macros. I'm a vegetarian so I found really getting nutrition sorted aided massively in both performance and recovery.
As someone mentioned above you will struggle to make massive gains in any field but I like being an all-rounder. I have simple health and fitness goals I aim to maintain:
Sub 1:45 half marathon
Sub 20min 5k
Deadlift/Squat 2 x bodyweight
10 x strict pull ups
30 x push upsNot crazy achievements but being 38, being able to do them means I feel in good health.
- 54km commute three-days-a-week.
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jv
Ptown
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@pit
Is doing starting strength, commuting 40-50km 5 days a week, and one long weekend ride too much or am I just not eating enough? 4 weeks in and I have all symptoms of overtraining, including depression which is really annoying.