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However, if I ride and lift the same day, I cannot do anything the following day.
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Is there any reason for this ? Too tired ? If you are tired, definitely take a break...
I ride/run and weight train on one day and get right back into the ride/running the next day... I won't train the same body part 2 days in a row but I certainly do cardio 2 days in a row, or more, without any ill effects... I am 53 and have done this for years ...
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Has anyone else taken a long time off between stages for "cardio" workouts?
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Yes I have, and it didn't take me long to get back into weight training after the hiatus. But what I did notice is that my upper body sure got flabby fast, I lost a lot of definition in my shoulders, arms, abs...
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Are there any arm/back exercises I should keep doing in the mean time?
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I love push ups, I do 15 and working my way up, every morning, I can definitely see a different definition in my UB... This is along with the rest of my weight training.
I think you should do a leg workout once/week on a day where it's rainy or when you aren't biking, it will definitely help with strengtening your legs for biking...
Hope this helps ...