30-40 min strength with ride

Training
1

Hi!!!

I have always loved incorporating strength training into my life. It’sa difficulty balance with riding and wanting to get stronger. Add work and other life obligations, it can become a lot.

I used to ride 4x a week and full body strength 2x a week. With chads help I’ve made immense gains in my comfort with a rocker plate and I have a huge desire to get even stronger.

I’m playing with 2x full body a week 30-40min sessions followed by a ride. Usually tempo/ss

Curious if my plan is effective to have some benefits for the bike

Bench press 3x8-10/incline bench
Lat pull down/seated row 3x 8-10
Shoulder press 3x 8-10/face pulls
Abs
Bulgarian split squats 3x6-8
Single leg rdl 3x6-8 l/ hyperextension glute focused 3x12-15
Clamshells 3x15

I’m trying to get out of my head that I need to destroy myself with weights to gains. Can 30-40 mins of heavy lifting benefit me for body comp and the bike gains

Any suggestions are welcome! Happy Friday!
B

2 Likes
2

You could do few changes that train your core better for example:

Lat pull down/seated row → Pull ups, barbell row
Shoulder press → overhead press with barbell or kettlebell

I like to avoid machines when I can, you get more out of the time you put in.

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Thanks for your time in replying!!! Yes I do have dumbbells and kettlebells. You are so right. I will incorporate them for sure. Amazing for stabilizers and overall conditioning!!!

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4

My only thoughts are:

  1. I would move abs more toward the end. That way your core isn’t cooked as you’re trying to do heavy Bulgarians
  2. This sounds like a whole lot to try to squeeze into 30-40 min. It gives you like 2min max per set. You might find that you can lift heavier and with more quality if you either do a bit less or give yourself more time.
5

Yeah 40min sounds tough, I’m doing strength maintenance now and it takes me about 60min to do a full body workout, though I like to not be in a hurry.

Bulgarian split squat 4x4
Trap bar dl 4x4
Kettlebell overhead press 2x10
Barbell row 2x8
Pushup variations 3 sets

Pullups I do at home.

1 Like
6

More kettlebell!

Throw in some Turkish Get Ups. Lifting heavy is cool but being able to move is the actual key to a better life.

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Any reason why you’re putting them so close together, other than necessity?

If possible when doing them on the same day, I like to separate them by several hours, at least one proper meal, and - ideally - a nap.

ETA: If lifting for cycling is your priority - quads / glutes / hams first. Upper body afterwards.

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My workouts did take me around 60-75mins.

Due to my scheduling with work and other life things I was curious if I could do shorter lifting sessions and add in a ride right after

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If you’re pressed for time supersets work really well. They might incur more fatigue and so use supersets wisely.
Me personally, I only use super sets for the upper body if I’m pressed for time. That way I can focus more on compound lifts for my lower body. Doing leg supersets I doubt you could do Sweetspot afterwards.

10

Maybe go for broke and follow your weights with 20 minutes or so of Tabata intervals on the bike?

In for a penny … :slightly_smiling_face: