Soreness From Training: How to Know If You Should Ride or Rest (Ask a Cycling Coach 258)

TL;DR

New trainerroad user and cyclist is struggling with the intensity and frequency of structured workouts and seeks advice on pushing through the muscle soreness and adjusting the workout schedule.

Transcript

I'm a new trainerroad user fairly new cyclist and brand new to structured workouts I've typically just ridden when I and he says in quotes feel good I picked a low-volume plan for general build and I'm finding that the efforts are a bit too much and seemed too frequent so my questions one how can you know if you can push through the pain so I can g... Read More

Key Insights

• 💦 It is crucial to listen to your body and find a balance between pushing through discomfort and avoiding unproductive workouts.
• 😘 Starting with a lower intensity plan, such as sweet spot base, can help prepare the body for more challenging workouts in the build phase.
• 💪 Muscle soreness is expected during training and should not be a reason to skip workouts, as long as it subsides after easy riding.
• 📅 Adjusting the workout schedule using the TrainerRoad calendar can provide more flexibility to optimize training based on individual needs.
• 🏛️ The build phase requires increased motivation and psychological support as fatigue accumulates, but it is part of the process.
• ✋ During the recovery week, there may be an initial psychological challenge in accepting a higher FTP, but it indicates improvements in strength and fitness.
• 💦 Experienced cyclists often find that the hardest workouts become more manageable as they progress, and breaking workouts into intervals can help overcome mental barriers.

Questions & Answers

Q: How can I determine if I can push through muscle soreness during structured workouts?

Muscle soreness is common during training, and it is usually safe to continue if it subsides after some easy riding. However, if the soreness persists and affects your performance, it may be best to take a rest day or adjust the intensity of the workout.

Q: Can I move the planned workouts to another day if I feel unready to do them?

Yes, you can rearrange your training schedule using the TrainerRoad calendar. This flexibility allows you to adapt the workouts to your needs and ensure you're at your best for each session.

Q: How did experienced cyclists manage challenging workouts?

Experienced cyclists listen to their bodies and recognize their limits. They may modify or stop a workout if they are shaking or feel that it is too much for the day. gradually building up fitness through the base phase before moving to the build phase is also recommended.

Q: Is it normal to feel sore during training?

Yes, muscle soreness is a common side effect of training and doesn't necessarily mean your performance will suffer. It is important to differentiate between normal muscle soreness and potential injury or excessive fatigue.

Summary & Key Takeaways

• The user is new to structured workouts and has chosen a low-volume plan for general build. However, they find the efforts to be too intense and frequent.

• They have questions about pushing through muscle soreness and whether they can adjust the planned workouts to a different day.

• Tips for managing workouts include starting with a lower intensity plan, expecting muscle soreness, and giving workouts a chance before deciding to stop.

• A balance needs to be struck between pushing through the discomfort and avoiding unproductive workouts during the build phase.