To do this program optimally, lift on Tuesday and Thursday. Wednesday and Friday are also options. You must always take a day of rest between sessions on this routine. The only time you should lift weights two days in a row is when your routine is divided into parts, i.e. legs and arms one day, and chest, back, shoulders the next. Muscles need a minimum of 48 hours to recover from strength training.
Cycling is different, since each turn of the pedal isn t designed to bring on total exhaustion.
The message I m trying to relay to you is that even light to moderate weight training during the cycling season will improve performance, decrease low back pain, and increase the joy you get from riding your bike. Even if you re just starting your first weight training program this summer, this is still a great way to get started. Go easy at fist until your body acclimates to the new exercises.