Entering offseason

[Walter]

I am entering offseason here in Minnesota. Still doing a couple singletrack rides a week and road bike is on trainer already but looking to hit it hard this offseason till I can get the road bike back outside in 2023. Also hitting the weights along with TR workouts. Anybody have weight lifting programs that go along with TR workouts? Thanks!

[Connerburton]

Check out dailed health. He does TrainerRoad and he’s a cycling specific strength training coach. Also I’m in Minnesota as well. Follow me on Strava @ConnerBurton

[Walter]

Thanks I’ll look into that. I am @Brian Ericson on strava.

[PhatNinja]

Check out this thread:

Post Your Strength Training Routines

For most of us in the Northern Hemisphere we are either approaching or thoroughly in the off-season. The early off-season is a good time to get some extra strength training in. So for those of you who do incorporate strength training into their regime, please post your routine below. Also, maybe some notes on how you balance strength training, TR workouts, and outdoor rides. Here is what I have been up to: An A/B split 3x a week (M,W,F). Endurance rides on T,Th, and a longer outdoor endurance …

[schmidt]

Chads recommendations:

Deadlift: https://www.youtube.com/watch?v=1QIvuYWqo6w 78

Back Squat: https://www.youtube.com/watch?v=Rvy12jFLBFo 76

Bench Press (use a wider grip though): https://www.youtube.com/watch?v=YVam5_zIA4M 52

Barbell Row: https://www.youtube.com/watch?v=47aPSgWVzno 80

Pull-Ups: https://www.youtube.com/watch?v=gfRjCi4JSM8 52

Chin-Ups: see “Pull-Ups” above, turn your grip inward

Military Press (omit the leg assistance/push): https://www.youtube.com/watch?v=AJY1Zot99tQ

Strength Training Calculator

Coach Chad's Strength Training Benchmarks for Cyclists - TrainerRoad Blog

Integrating Strength Training

[Buckethead]

@Connerburton

Check out dailed health. He does TrainerRoad and he’s a cycling specific strength training coach. Also I’m in Minnesota as well.

Funny - that was going to be my response pretty much.

I like Dialed Health for the cycling specific plans. Especially as someone who very much dislikes any sort of Strength Training. This year I picked up a Kettlebell and will be working through the Kettlebell program. Process goal for the off season is to actually follow through and stick with Strength 2-3x a week until I start build phase next year…