Curious - why no leg strength training? Are you taking any rest days? Like you I’m doing two hard days per week otherwise mostly endurance and limiting my volume to 7.5 to 9.5 hours per week since the weather seems to be pointing to a lot of indoor trainer days. Need to put up the Greg LeMond posters.
Monday: off, shoulder rehab, upper body strength training Tuesday: alternate 3-4 weeks of 30 minute supra-threshold ladder and 3-4 weeks of VO2 max intervals (3-5 minutes duration) Wednesday: endurance for 1.5 or 2 hours Thursday: endurance for 1.5 or 2 hours Friday: off, shoulder rehab, upper body strength training Saturday: leg day (leg curl, pendulum squat, leg press) followed by endurance for 1.5 or 2 hours Sunday: endurance for 1.5 or 2 hours
So, not dissimilar from you in having two days of intensity (I consider leg strength training to be intensity). I’d probably push the endurance pace a bit into tempo if I get outside but weather and daylight are in charge of that. Remember that, at some point, riding the bike should be fun, and that means pushing the pace every once in a while when you’re outside!
I do some body weight training some and planks for core strength.
I don’t have great access to a gym, our home is 15-20mins from any gym location which isn’t great. I run my own business, have a wife and kids and it simply comes down to priorities. I don’t want to take the time to go to the gym, other stuff is more important and riding is my escape and how I clear my head and destress so it’s my priority.
I realize that folks will say start gym training…which I’m not opposed to but if I’m being honest it’s just priorities. Of which, at least right now in my life, it is not one. If one gets built closer to my house, or I was willing to spend the $ on the one close to work then I’d do it.
This past week I did 3 rides: Tuesday (4 x 5’ VO2; 5 x 15" sprints); Thursday (2 hour zone 2; would have done a 3 hours outside ride if weather permitted); Saturday (2 x 20’ sweet spot; 5 x 30/30’s). I love mixing up the intensities for the added stimulus since I don’t ride as often in the winter as most. I also did a 30 minute run on Wednesday and a 45 minute run on Sunday. Monday and Friday’s are my upper body strength days. As a 50+ athlete I’m in the “use it or lose it” camp.