Opinions on train heroic?
Yeah, from your description Iād say you might benefit from more recovery- either a couple of days off, or just making sure youāre coming into your key sessions fairly fresh.
Another thing that might be worth looking at is your nutrition. Just based off my own experience, but that weak leg feeling is often a sign that Iām underrating or not prioritizing pre/post workout nutrition enough.
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Random one but feels the right forum post - should I assign TSS to my off season strength training and how should I estimate it for inclusion in my PMC. Especially in my situation where I have never done it before so stress will be pretty high in that sense
Thanks.
No. Why would you? It is not cycling stress although it is overall training load. You should listen to your body not a chart. CTL and ATL being exponential averages with fixed decays and of some stress approximation are at best a guide. Mixing it across different stressors is not useful in my opinion.
Youāll have empty legs from the bike and will lift. You will be sore from lifting and will be riding. Try to balance it and remember what is more important for you should come first.
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Iāve seen people do it both ways. At a minimum I would put it on your calendar so that you can look back and have all of the variables that went into your training.
I think it would be super hard for me to accurately assign a TSS due to the difference between upper and lower lifting and how heavy/low rep vs light/high rep would translate to affecting me one the bike.
If you use intervals.icu you can change how the TSS from different activities is assigned to either ATL or CTL so you could maybe mess around with assigning the TSS to ATL but not to CTL (so that it shows you as fatigued but it then doesnāt contribute to your āfitnessā).
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I suggest adding in strength as 0 TSS, but if you have wko5, adding a special field for it in the PMC so you can track that variable on top of, but still separately from the bike stress. Add an RPE with it, 8-10 for the heavy stuff, and you should be able to incorporate it pretty easily the same way you can overlay bike RPE on top of the PMC.
If you decide to track TSS for strength training, Coach Joe Friel suggests keeping a SEPARATE PMC for strength training only.
In part 1 of that article he does think there is merit in having a unified view of fatigue (ATL), but only fatigue.
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Quick question from a relative strength newbie, does it drain your energy 
49yrs, 70kg, exercised all my life (281ftp, average 8hrs / wk running cycling) and have started strength training 3 times per wk for 45 mins. No legs just basic bench press, shoulder press, pull ups, core, etc
BUT, the following day I just seem to have no energy, body feels āheavyā, struggle to do any hard workout. Is this normal? will my body get used to it or can i do something about it?
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Yes this is normal and itās something that will happen to some degree anytime that you lift but it will definitely be less the more that you do it. But this is why people generally donāt lift the day before your hard workouts (even upper body) and they cut it out closer to goal events. Even if you arenāt working your leg muscles you are still working the same CNS and adding stress to the same body so it will affect you in some way.
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Yes. Go lighter. Build up slowly.
If strength is supporting your bike or tri, you dont want it affecting the quality of your primary training sessions.
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So when strength training and doing TR work outs. when you do two of them in a day but at separate times when is it suggested to take post work outā¦ I usually take protein after a work out as of now i just work on once a day but im considering changing that to twice a day ever other day. anyone with any experience with this?
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I take protein about 5 times a day: breakfast, snack, lunch, snack, and dinner. Spread it out. Do the math and make sure you are getting enough protein, particularly for anyone in 40s or 50s. Experimenting over the years I target 200g protein a day and almost always get that eating real food. Doing cycling workouts in morning, and strength in the afternoon also means staying on top of carbs.
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What about BCAA intake?
I get it from food, here is one list:
Plenty of experience two workouts a day, some exerience lifting and biking same day.
Either I try to take a whey protein shake immediately after or schedule the session just before a meal.
If the bike is 90mins or more fuel it.
Sometimes it works to lift immediately after a bike session too.
I donāt have a lot of experience, and recently been forced to do a 90 minute cycling workout at 5:30pm, eat dinner, then lift for an hour at 9pm. Really hard waking up the next morning but otherwise it was fine. Better when I do the cycling workout in the morning (followed by breakfast) and lifting late afternoon (followed by dinner).
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Deadlifts remind me that I have an ass and that when I engage it while pedaling the bike I go faster. Therefore I deadlift. YMMV
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Im looking at cycling in the mid-morning and lifting in the evening. thinking of taking protein shake that has 25 grams of protein and 5 grams of BCAA in the morning and then lift in the evening and take the 15 grams and some natural protein like chicken or something after that work out. I was told talking too much BCAA can be bad.
How can you take too much bcaa? How can that be bad?