New to Trainerroad - When/where to add strength training?

Training
21

Wow that looks crazy. Doing too much IMHO. Here is what I see:

  • hard
  • hard
  • off
  • hard
  • hard
  • hard
  • hard

Compare that to what I’m doing, rewriting and adding more color commentary:

  • off
  • hard
  • easy
  • hard
  • off
  • medium (long z2 with some intervals)
  • easy (long z2)

Seriously think about it, 3 leg days, 2 upper body days, 3 hard rides, and 3 easy rides. No matter how you mix it that is a lot of strain on your body with little almost no room for recovery. You get faster and stronger during recovery. Maybe somebody in their 20s could hang with that schedule, but I doubt it would deliver best results.

1 Like
22

Thanks for the question. His overarching advice is to prioritize the high TSS rides each week and balance that with recovery. You make a great point and one that I clarified a bit better by updating the post. Thanks for the help! The best strength schedule is one that balances preserving cycling workout qualities and recovery while working for your schedule. Figuring that out can take someone a bit of time and experimentation.

And wow your progress is amazing. I decided earlier this year to get back to strength training. I haven’t lifted since I played football in college 20 years ago. Starting was a rough go and I did exactly what you did by going back and starting with bodyweight and then slowly incorporated weight.

2 Likes
23

Thanks for the update, good to hear that helped! Honestly the only amazing part of my progress is patience. Lost count how many times I’ve attempted and failed to integrate strength training into my life since 2014. Should have hired a strength coach back then! Hindsight is 20/20.

1 Like
24

You might still be right, but I don’t think it as bad as it may first appear. What I basically did is split what would normally be a 1 hour lifting session at the gym of both upper and lower body into two days (the benefit of building a home gym instead of buying a 2nd bike). Each strength training session is only 6 sets in the 5-6 rep range. Also, all of the easy days (except Saturdays) are optional and contingent on how rested I feel (and HRV), and are often skipped. I will also skip the Monday leg day if feeling tired / weak / lethargic from the weekend.

I am somewhat curious how much of the standard three day strength training schedule is built on the fact people need to go to the gym. It is hard to justify driving to the gym nearly every day for just 30 minutes workouts. I will be curious to see how much this logic changes in the post-Covid world after a lot of people built garage gyms.

1 Like
25

It seem like you are still recommending lifting legs on easy days, which contradicts keeping hard days hard. This seems to be fundamental issue on how to structure strength training and cycling workouts (and running), and many coaches seems to disagree / contradict each other. It also seems to be a contradiction to say “prioritize the high TSS rides each week and balance that with recovery” and to also recommend leg strength training sessions (that tears down the muscles fibers and fatigues the legs) the night before the high TSS rides.

1 Like
26

Hi Barrera,
I’m doing a lot of weightlifting in the offseason. 3 times per week, with 3-4hours of z2 indoor per week. I’m following the SS protocol of warm-up and 3 sets of 5 and increasing 10-15 pounds per session. I’m finding this protocol really good for muscle soreness. Only doing Squats, Deadlifts and OH Press.

I’m curious, what is the set and rep range of your weightlifting program ?

Thanks.