Adaptation DOMS

Last day of my first week on the Weight training plan and I’m having pretty significant soreness. Stay on schedule and work through it or should I consider an extra day of recovery after tomorrow?

Try to stay on course. Do your muscle tension intervals on the weekend but keep the rest of the riding easier. Focus on recovery during the weekend if you able, nap, eating, staying off feet, sleeping 9hrs and etc.

When you resume weights on Monday maybe backed own on them a touch. Ideally the first week is suppose to start with body weight and slowly increase. So in this first week you should have had very little weight. Make sure to not to over do it too soon. Most can lift more than they can recover from in the first few workouts. The adaptation phase is about getting use to the weight the following phases are about getting stronger.


Thanks for this information. Halfway through week 2 Adaptation and feel like someone microwaved my legs.

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I have my last adaptation session Friday so the weight is getting up there. Was bummed today when the leg curl machine at the gym was out of service, ended up doing some kettle bell swings at home after. My legs haven’t been too bad, I think the zone 2 before and after is really helping me there and I’m making a solid effort to nail those every time. Friday I will be working at 125% of body weight and then test on Sunday. Hopefully hit 150% of body weight but we will see how I feel, not trying to get hurt just having fun! Really hoping at this point my gym doesn’t get closed as the COVID cases are higher than they have ever been.