Hi,
I want to implement strength training to my plan.
The exercises in this calculator is something I want to pursue: Strength Training Calculator - TrainerRoad
But I cannot find the amount of sets that are “required”, they only mention the reps, can I assume to do 3 sets will be a good starting point?
Any additional exercises to complete this workout?
Planning is to do 2 strength workouts per week, about 1 hour per workout.
Strength: 3 sets of 4 to 6 on the big compound movements twice a week.
Hypertrophy: 3 sets of 8 to 12 twice a week.
If you can’t do pullups in 8 to 12 rep range, do lat pulldowns instead.
A single leg squat variation is a good idea for carry over to sprinting.
Hi,
The strength calculator gives an indication of what level of strength is appropriate for a given body weight and type of rider.
It doesn’t tell you how to get there! It’s more of an approximate end-point than a method.
There is a ton of information on the web around strength training, some of it evidence based and some of it not.
The amount of volume you need to get results is also surprisingly low if you are consisent, have good technique and lift to or near to failure. If you like a podcast then episode 51 of the Inside Exercise podcast might give you some good knowledge but there is loads out there.
Kudos on getting started with some strength work!
You’re correct that 3 sets is a good starting point.
Here are some more TR resources you might find helpful as you get into things:
Hope that helps you out – feel free to let us know if you have any additional questions!
Great. Didnt know about this calculator.
My intention is to do the whole list in 1 day… Will take about 1 hour to complete it. Maybe some additional exercises as well for my core-stability…
My schedule will be as follow:
Mo: 7:00 Strenght 18:00 2 hours SST
Tue: Rest
We: 18:00 2 hours Endurance
Th: 7:00 Strenght
Fr: 18:00 1,5h Threshold/Vo2Max
Sat: 3-4h Endurance free outdoor ride.
Su: Rest
Last 3 months I did 3 hard sessions per week, but I think it will be to much to add 2 strength training sessions to it…
My goal is to build more strength but also get my endurance up the next couple months…
I will be riding/climbing 8 days in a row in June, 1300 km and 20.000 altitude meters… No rest days. 
I think you’ll struggle to do the whole list in one workout once the weight gets heavy and you want/need to take a decent recovery between sets.
You could speed things up by supersetting, but the jury’s out on how effective that is, and sooner or later, you’ll just be too tired towards the end of your workout to do good work. Unless you’re 21 and made of rubber and magic, in which case - have at it!
For overall “rounded human fitness” I’d start with something like:
Tuesday:
Squat variation - 3 × 4 to 6
Barbell Bench - 3 × 4 to 6
Chinup or Pullup or Lat Pulldown - 3 × 8 to 12
Overhead Press variation - 3 × 8 to 12
Friday:
Single Leg Squat variation - 3 × 8 to 12
Dumbbell Bench - 3 × 8 to 15
Row variation - 3 × 8 to 12
Deadlift - 3 × 4 to 6
If you want more leg work than this, adding Leg Press (bilateral and/or unilateral) if you have access to a leg press machine is a good option at the end of either or both days.
For ideas on how to progress and periodise, just go to Renaissance Periodization on YouTube and have a poke around in Mike’s playlists. It’s mostly bodybuilding focused, but that doesn’t matter. The principles are basic and universal.
Food for thought… Thanks for your input…
The reason to add strength training is because I had some difficulties this year during the event.
Lower back-pain and shoulder issues after 3-4 days on the bike… The massage team had to do a lot of work to get me back on the bike on day 5-8…
The issue is not due a bike-fitting problem… It’s just a combo of poor core-stability and fatique building up.
