Hi coach! A question about yoga: as a 47yo woman, I have been told to do strenght training (weightlifting) to keep muscle and bone density. I wonder whether yoga can add or replace such training?
Hi @rochelag unfortunately yoga will not give the resistance training that is equivalent to lifting weights. In fact, nothing will replace that (HIIT, Cross-Fit, plyos, yoga, or pilatesâŚ).
I have done yoga for 15+ years, and for almost a decade I did it daily, all forms of it, so I am very familiar with yoga.
I also agree that weight training is very important as we age. I am also 47 
2 Likes
I came across this post from Mara Abbott in the topic of weight lifting. She was able to increase bone density in her spine by 10% after 12 months of weight training. She had a hip fracture at a young age and that was her wake up call. The key is to do it year-around though, and not only during the off-season.
4 Likes
Another fan of weight training here! I get in the gym and pick up heavy stuff at least twice a week and have done from the age of 47/48. It has certainly made me a stronger cyclist, but more importantly I know it is keeping me strong as I get older, Iâm 54 this summer. I use yoga (well more natural movement really) for maintaining all round mobility. In my mind is that I donât want to be one of those old ladies that fall (and canât get up off the floor if they do!) so I need to be strong, fit and flexible enough for as long as possible to avoid that!
4 Likes
@Tracyligemagreen Iâm so with you!! I dont want to be the old(er) lady that canât get on the bus. I do strength training 2-4 times a week, Iâm 56 and have been doing it consistently probably 4 years now. I actually find the harder i train on the bike, the more I need strength training So I dont undo building muscle mass.
2 Likes
Good for you @PaleGail, Iâm always recommending my friends and many of my massage clients (especially the runners!) to get into some strength work
1 Like
I need to do better with getting in some weight training - itâs actually a goal this year - I enjoy it, not enough hours in the day!!
1 Like
Iâm with you, @mpatton - just not enough time! I really wish it was something I didnât have to go to the gym forâŚ
1 Like
Me too! I always wonder how people fit in 2-4 days a week of strength training with 3-5 days a week of riding. Between that and work it doesnât seem like there would be time for anything else.
2 Likes
Right now I have to focus on just a few things⌠I ride inside and outside, and I do core work. I have beaten my FOMO this fall and accepted I cant do everything. I have quit a lot of Zwift racing, structured workouts are of much greater value to me.
Before when I had more time i tried to do home strength training after riding, with TRX, kettlebells and weights I have at home. I will try to do that to get a basic workout and maybe I will have more capacity later in a few months. Its not possible for me to ride in the morning and do gym in the evening, it will have to be other way around⌠this regime also requires good sleep habits, so generally something has to go. I try not to beat my self up for not doing heavy lifting now. I try to be active in general, and thats what I can do now.
3 Likes
There will always be an âidealâ or âtext bookâ combination of workouts, but in reality we are not professional athletes. It is indeed better to have a focused approach than to try to do everything and not do them well - or do them at the cost of important things such as sleep, time with loved ones, etc. Itâs all a balance for sure.
Many of us already have a tendency to want to do it all, so we need to remind ourselves of our priorities.
6 Likes
Please forgive me for not tagging who said what but I read so mucg today and having âone of those daysâ and my head is mush.
Someone wrote their triathlete schedule today and someone also spoke of the FF and our bodies adapting to new activities, such as skiing.That really hit home today because I started ârunningâ recent;y as well as strength training. I was supposed to do strength training today, a training run-walk and the recon ride on Zwift. UGH, and Iâm so tired this week. (Our furnace broke and itâs 33 degrees in NYC today. I think Iâm tired from being so cold. OK itâs not horrible, but cool in the house). I took a step back and realized I was asking too much. I have skipped my run-walk for today and decided to do these run-wa;l 2 x a week and let the adaption happen. I am enjoying the strength training and want to keep at it. But as we have all said, âthere are only so many hoursâ. So, Thanks to everyone for making this a better day in the end than it started out being.
2 Likes
This year I have something I didnât have in the past- TIME. My boys are grown and out of the house. I âretiredâ from my life as a pharmacist. I work part time at a bike shop. I coach a girls team.
One of the most important things Iâve learned to do during my off season is to write down my âwhatâsâ and âwhysâ. What do I want to do and why. I do this through a pie chart including all areas of my life - physical, mental, social,financial, emotional and spiritual. Not just exercise. I then drill down from there ( family, career, friends, hobbies, travel, exercise). Time and energy are not unlimited and I have learned the hard way that doing it all doesnât happen and will lead to burnout.
Of note: I do write down what I want (ideal). Initially, I donât edit what I canât do, how it will effect others or what I think I should be doing. After, I discuss parts with my husband Rick, family and friends. Itâs how I find other people to do things with too.
Dream Big, write it down, edit after.
My âwhatâs and whyâsâ change over time. A few years ago, I was in charge of a hospital department, my boys were in high school and college, I was struggling with an illness. I decided to get a cycling coach to use my limited spare time to improve my cycling (Thanks Theia). I was able to complete a few real life events and improved each year, even with nagging sciatica.
I did not complete each workout, nor did I do things perfectly.
This year, I decided to try some new things. Iâve taken up swimming. I am entering a more vigorous workout routine so I can do off road triathlons. There is no way I could have done this with my previous responsibilities. I have to switch coaches so I donât overtrain (Theia and I talked this over). Luckily, I have a women in the area who I get to learn proper techniques in person. I am still not focused on numbers or results. I like the process.
I would never be trying this if it wasnât for my great experiences with the endurance lab, 360 Velo, and all of you in the forums to inspire me.
8 Likes
@Petals, thank you for sharing! I love your approach with âwhatsâ and âwhysâ for life as opposed to parts and pieces of it. That balanced approach feels much more like something Iâd like to reach (and donât have). You have me pondering⌠
2 Likes
@Petals thanks for sharing!!! What courage you have!! Not just to think about making the (sometimes hard) decisions but to put them into action!! Please keep us updated on your triathlons this year so we can cheer you on from afar!!!
3 Likes
@Petals I was constantly amazed by your attitude in the face of injury/adversity, and your commitment to staying active and empowering others. Keep us posted on your adventures please!!
Today, I am in the same boat as you were in two years ago. I worked so hard until July and now feel like I am behind. This text stream was a good read for me. In the past, I have written my âwhyâ list, but have not the past couple of years. Thank you for the food for thought.
1 Like