Dont see a topic that I can use to answer my question.
Want to do twice a week a gym strength training session. Nut with a full week in my plan (monday rest day) i dont see how to do this. dont want to have my cycling workouts suffer from some heavy legs or muscle pain and dont want to do double days if not needed. Is there a way to smart insert my weight training sessions? Could the plan (eg ftp plan) been set up that the weight training is in it by default?
Thx all…
I’m not sure TR would want to fully integrate weight training into the plans. The topic itself and the way it could impact training are quite complex in my opinion. The current solution of set-based fatigue estimation is probably a good compromise.
What worked well for me with two gym session for full body training is to have at most a light endurance/recovery spin on leg day, and followed up with a rest day. After that, the legs are most of the time functioning well enough to continue training with a harder session. As I only have one leg day, it fits well into the training. With 2+ days of focus on legs this won’t work anymore. And if that’s you plan you will either have to reduce intensity in the gym or in your plan to accommodate the other and possibly have periods of respective gym and bike focus to make gains.
Totally agree. Have been experimenting with gym and 2 TR hard days schedule and find that I feel fine if have leg day on sunday and sweet-spot or VO2max on tuesday.
But having “moderate-light” leg day on wednesday, where I have only 3x10 hack squat with rpe 8 + RDL 3x8 with rpe 7-8 can influence my over-under on Thursday. Thinking about cutting off hack squat to 2x10 which will result to RPE 6-7 so that next day was fine.
You have to be experimenting by yourself and find what fits you better. We are all different
Agree the both.. how will TR handle when for example I have 4 ride days and 2 strength days? So I create a plan and take out the days to put strength in. I think TR will see that im not training enough and let me not progress. Or will it make the ride days much harder? The thing is that strenght training has a huge benefit for getting better (specially for me as 60+ mtb xco racer)… struggle with this and want to use TR for the both 
…..
+1 to this, I’ve tried a few different approaches and what works best for me is 2 hard interval days per week (M/F) with heavy leg exercises immediately following my interval session. I have a home gym setup with kettlebells, pullup bar, gymnast rings, and a trap bar so the added convenience of doing it in the same room is nice.
I have a “daily maintenance” routine with light kettlebells, rings, and bands that I do right after my ride, that’s enough of a cooldown period before hitting some heavy squats, deadlifts, and/or Bulgarian split squats. I hit upper body and core on T/Th/weekend, and then a light leg day on Wednesday that usually consists of kettlebell swings, goblet squats, and maybe some cossack squats.
I still prioritize my time on the bike, if I’m not feeling as energetic I’ll shorten or skip my lifting session entirely.
Actually new AI prediction is smart enough here, but not perfect. So if it sees that day after gym you are not very good at completing your over-unders or other hard ride, it starts to mark next day as yellow (and probably schedule easier workouts). But there are 2 nuances here:
Thx and you hit the nail. I wrote that (as you say) that rpe below 8 should not be set in the weight section of TR. But doing sets below this could staple load, so it will effect your next training. Its still difficult for me to find a way to have 4 bike days (is now 6) and 2 strength days… without that TR is downgrading ftp or other metrics..
Have you tried polarized mid volume? Try that with putting your interval days the day before lifting. I use the low volume polarized and 2 lifting sessions (Starting Strength).
Mon - Intervals
Tues - lift
Wed - off
Thur - endurance
Fri - am=Military PT. pm= Lift
Sat - long endurance
Sun - off
Thank you for your help offering. I will set TR coming plan (almost at the end of my current one) and see if I can created a plan like this…. ….
Not sure how TR handles it, but I’ve gotten into the pattern of two to three days early in the week for weights, in my case kettlebell work. I work construction, so I’m also doing physical work.
I’m off on Fridays, so my riding days start on Thursday afternoon, and then I try to ride each day after thru the weekend.
Depending on weather and how I feel, that means Mondays may be only work and then come home and sit down.
feel like the older we get, find weight training is more of a benefit.
Thx for your reply and help. I made a plan and see how TR handles it. Indeed, as we get older, it is more important to have an extra weight session instead of an hour Z2.
Many ways to do this and what works best for you will depend on your own preferences as well as logistics. I can do weights at home, and have been doing 2x heavy strength days per week for the last several months. For me that’s typically 2 sets of 6 reps deadlift, back squat and single-leg deadlift.
A schedule that works for me:
Monday: rest
Tuesday: endurance
Wednesday: Intervals
Thursday: endurance AM, weights PM
Friday: rest
Saturday: intensity (often outdoor group ride, if not longer over/unders or threshold work)
Sunday: endurance AM, weights PM
I’ve tried, and sometimes still do, weights in the evening of my intensity sessions (Wed/Saturday). But I find this somewhat compromises both the lifting and the next day’s work. Lifting a head of a rest day seems to work well for me (I’m 46 FWIW).