Adding weight training

Training
21

I’ve had many seasons following a weight training program through the winter months and in most cases I would drop the weight training as soon as race season starts.

This year I plan to continue weight training for the remainder of the season. I will dial however dial it back considerably until I reach a point at which I can feel good doing bike workouts.

Personally weight training has always hampered by bike progress so ended up dropping it.

Weight training in my experience is far more detrimental to doing hard workouts than Z2. So yes I would factor this into your schedule and drop some bike hours if weight training is a priority.

22

I’ve been trying to work on my off season lifting plan and tie it in with my TR workouts, but feel like I’m starting to run into a fatigue/work load problem. Two a days don’t really seem like an option so kind of at a loss for what to do.

I had been doing 4 weeks of “base” lifting which was fine, not that taxing and 4 days of riding. Now that my lifting program is shifting more to build it’s taking its toll on my bike.

I put in my custom training plan for the year but not sure how to proceed. May just do some weights but not push it.

M - Intervals(VO2/SS) 1 HR

Tu - Gym

W - SS 1 HR

Th - Gym

F - Rest

S - Threshold 45 min

Su - 1 Hr Endurance

Thinking maybe just drop the weight on some of the weight lifting down to kettlebells/body weight/core vs doing larger lifts on the barbell/hex bar

23

Why not?

24

Work schedule, family commitments. My time in the day I have to work out is around 5am.

25

Went through this last year.

Possible strategies:

  • Do less at the gym. Only enough that you can recover from in 1 day.
  • Don’t do intensity on the bike. Consider the strength your intensity for the week - at least during this early winter base phase.
  • Stack the gym on cycling days and have 3 full rest days. Gym - Monday and Wednesday evenings for example.
  • If you are new to strength, it is ok to do it once a week.
  • Some combination of the above. Like cut the Vo2 and do endurance + gym on Monday.
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26

You are essentially taxing you body on too many days (5 days). Here is a schedule I do and recommend. It turns your 5 taxing days into 2.5 taxing days. You can move the Rest day where it makes sense. Your 3 intensity days are potentially ok if that is the only training you’re doing. However, once you start adding in endurance days and weight training 3 days is too much. You’re headed towards poor performance, failing workouts, burnout or all three.

M - Rest

Tu - Threshold then Gym (get off the bike, change, make recovery drink and consume during your weight training) - Ideally you’d lift 4-6 hours after, but difficult for normies to schedule.

W - Endurance

Th - Torque intervals (tempo) inside of z2

F - Endurance

S - SS then Gym (get off the bike, change, make recovery drink and consume during your weight training) - Ideally you’d lift 4-6 hours after, but difficult for normies to schedule.

Sun - Long Endurance

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27

I do the Wukar program and it’s two days of heavy lifting that I usually stack with tempo days. Lifting heavy and Threshold hurt a lot…

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28

On the same program. Think I may just dial the weight back a bit on the heavy lifts, possibly shift my SS the next day to endurance if needed.

Have done his program for the last 2 years and first day of Max DLs wrecked my on the bike workout