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I've been doing nsuns531 4 day for just over a year now, alongside commuting just over 50km a day 3 or 4 days a week and a club ride on Sunday, hitting around 300km weekly.
It's certainly a lot to do and I find recovery difficult, it's always going to take a few days to recover from a double bodyweight squat (#boastpost), but I think the cycling helps. I didn't cycle for a week a while back and DOMs were worse than ever. Here are a few tips to get both the best out of gym work and weekend riding:
Try moving the program around - I do the squat day on Monday and move the rest day to Friday to allow my legs to recover for my Sunday club ride.
When you don't feel fresh, treat commutes as recovery rides..
Get a foam roller and stretch, 5 mins in the evenings work wonders.
Get plenty of sleep.
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CalAmor
pit
This is some good advice. Thanks.
My goals are to get back to 10% body fat and pre ankle injury lifts (1x bw bench, 1.5x bw squat, 2x bw deadlift).
I'm going to switch from SS to 4 day Nsuns531, cut the commute to 2 days, and keep my weekend riding to minimum. Will report back in 4 weeks.