Slight change in the current topic, but has anyone found any notable benefits in their power from 30s - 5min with the addition/increase in strength training? If so by how much? And what exercises were the most beneficial?
Probably not the best example because Iâm still pretty beginner level overall, but I got a huge boost in my 90 second - 5 minute power since the covid gym closures while losing my top end power and some muscle mass. The big reserve of extra energy from all the lifting training I was doing was funneled directly into more aerobic work, so my endurance pulled those numbers up big time. I did manage to improve my 60 second power very slightly (not as much as I wouldâve expected based on the 90s+ improvements), and my 30 second and below is in the dumpster at the moment. So on the flip side, when I was bigger and stronger, my 30 second and below felt awesome.
Itâs night and day coming from a full comprehensive lifting program going to pure bike training. Itâs a struggle to progress well in both at the same time. Does that mean I think getting bigger and stronger legs wouldnât eventually build more potential for 90 second power and above too, or that lifting is counterproductive - no, not at all. But it was an interesting accidental experiment nonetheless!
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too early to give data, and unfortunately its been too smoky to ride much so my aerobic endurance has taken a hit. However Iâll say this - my entire body is stronger and feels more durable. Iâve been doing short ~900W sprints at 140-150 rpm without any issues, in the past that would be a recipe for having to take additional recovery (up to a week!). Last night coming back from a workout I put down 800+ for a ten second push over a bridge and it felt easy. And that was 90+ minutes into the workout and after doing an hour of squats/deadlifts/swings/plyo work the night before. None of that was possible at the beginning of 2020 or at anytime in recent memory. FWIW Iâm masters 55+ and late to both the cycling and resistance training parties.
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They are some impressive numbers!!! I can barely make 900w full stop 
Thanks for sharing
Thanks, my stretch goal is to get a 1500W (5-sec) sprint. Iâve only had that once, back when I was training for a double century and doing a lot of long rides. My seated sprints this year have all been in the 900-1000 range and to paraphrase what I said earlier, the more you train the more you can train. The gym work appears to be the key factor in being able to do these repeatedly and without injury.
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Im not sure how i could attribute it purely to strength training, because my training shifts focus throught the year.
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Anyone who has experience or knows scientific studies about these?
To do or not to do? Why and why not?
- Strength training in the morning, cycling in the afternoon/evening
- Cycling in the morning, strength training in the afternoon/evening
- Strength training before cycling (no stopping - no two-a-days)
- Cycling before strength training (no stopping - no two-a-days)
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Found the picture, but didnât read the post⌠heh
https://kinesiologycontent.com/maximizing-concurrent-training-science-based-recommendations/
The picture says it all 
AMPK inhibits mTOR. AMPK is elevated for 2-3 hours after harder cycling session. mTOR is elevated for 12-24 hours after strength session. Easy endurance stimulates CaMK pathway and AMPK is low. Together with the knowledge that you need elevated mTOR to increase muscle SIZE and elevated PGC-1alpha to build mitochondria you can decide which order is preferred.
Certainly, option #2 is the best order if you are a cyclist. You could do #3 or #4 if you keep the cycling intensity low. However, keep in mind that even prolonged lower intensity will cause SIRT1 to inhibit mTOR (basically no resources shuts down building of stuff) so you should keep it short.
Building strength is slightly different than building muscle but some muscle hypertrophy might be essential. If your priority is strength, ordering of sessions will be different (would prefer #3 #4 with the same caveats as above).
Disclaimer, I have only read a couple of articles and seen this picture before. My understanding is superficial at best!
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The training time is upon me again so I aim to do 1 yoga session and 2 sessions a week initially with 2 sets of:
- 30 swings
- 10 haloes (5 each way)
- 30 leg raises
- 10 push-ups
- 10 kb curls
I have a 16kg kettlebell and a pair of 5kg dumbells, my space is limited and canât do plyometric jumpy stuff since my lounge floor is wooded and noisy plus I think it might die!
I might be able to do more sets but last time I went ham on it and couldnât go down the stairs! Is there anything I could add to my routine? I guess maybe weighted squats?
I know Turkish getups are awesome for my core but the 16 kilo kb is too much, I can barely press it above my head and tbh it feels like itâll fall and smash my nose (which doesnât need breaking again).
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You could add lunges, KB single arm rows (if itâs not too heavy), step ups (if you have a set of stairs or a bench nearby), RDLs (single or double leg), if you canât press the KB maybe you can do a push press and then try to control the negative, DB lateral raises, etc. There are a bunch of things you could do. I might suggest that you come up with two complementary workouts and do each once a week so that you can hit all of the major movements but you donât have to lift for 2 hours each time.
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I am currently doing cycling in the mornings strength in the evenings.
I find that cycling doesnât tank my lifts the way lifts tank my cycling.
Itâs working decent considering how much I am hitting my legs. (Talking over 12000kg cumulative)
What kind of bike workouts you doing on strength days? Easy or more interval based stuff?
I purchased a strength training plan from mindpumpmedia.com . MAPS performance, great videos and programming. They even have mobility drills In there. I couldnât ask for anything more, such a great program to follow.
I normally only do 2 days of the foundational work and 2 days of Strictly mobility. So far I am in GBMV Havenât had any missed or failed workouts.
Plus when I follow them I donât try and use the heaviest weight⌠form is more important.
Ideally give yourself 24 hours between strength training and endurance work, but if youâre tightâ12 hours can still be enough to make gains, but both strength and endurance likely wonât elicit the full adaptations. If youâre short on time, this is the hack I used over the winter and spring when I didnât have time to ride separate from weights (I may have posted a link to the actual study somewhere else here before): on legs days, you can do maximum power sprints anywhere from 2 to 6 reps of 30-second all-out-until-you-canât-stand-up efforts with 2-5 minutes rest (basically soft pedal until your heart rate normalizes and then sprint again). The max efforts can potentiate (love that word) strength gains, and even though these efforts are essentially zone 7/neuromuscular efforts, the researchers found that they either helped or provided the least interference with strength gains and had a surprising, and salutary, effect on the aerobic system as well.
Sweetspot atm.
Iâm restarting somewhat after my fitness totally peaked and tanked since june. (320W FTP â 260W)
So workouts like Haku in the morning and then Leg Strength in the evening when pressed for time?
Im going back into sweetspot base but really want to gain some of the muscle I lost and also develop good leg strength and balance. Thinking of the below
Basically
Mon: Upper strength
Tuesday: Hard bike
Wednesday: Rest or run
Thursday: Medium Bike
Friday: Upper strength
Saturday: Hard/Long bike
Sunday: Strength Lower Body and Swim
My Sunday leg strength workouts may not be optimal on fatigued legs, but at least there is a day off the legs between the next bike workout? And it is the furthest away before the longest weekend ride.
I would love the option for plans to include a number of weight training sessions with exercises picked out by Chad for the most optimal day, taking into account the rest of the plan. Its a bit of a guessing game at the moment and he has so much knowledge on the matter.
I think this would really sway people towards TR, especially for the triathlon plans where full body strength is a bit more necessary.
@chad please include them!
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