I’m leaning back into training and have signed up for Trainerroad for the first time in years. It’s great to see the progress - and the incorporation of weight training.
I am doing around 45 mins of kettlebells three times per week, while wearing a heart strap and I wonder how precise I need to be in tracking those sessions in TR - particularly as KBs don’t neatly correspond to more normal weight training upper/lower ways of tracking.
I guess my question is really this: Does the platforn pay attention to the HR, or does it rely on manual input to keep the adaptations smooth?
I like ReluctantLondoner, would like to know how to “record” KB workouts with the new’ish Strength training Activity. Trying to keep it full body and low’ish volume to not impact the cycle training but confused how I would record two handed swings performed as an EMOM for 10 to 20 mins? Maybe full body with the number of minutes as active sets, so if I performed 10 swings every minute on the minute for 10 minutes record 10 active sets? Anyone else have those thoughts? Any imput if you were doing a complex like the Dan John, ABC, two clean, one press, and three goblet squats.
Just see how the strength work (adversely) affects your cycling. If it doesn’t - great. If it does - move things around during the week. If you still have problems - reduce either the strength training volume or the cycling volume for the current training cycle.
I feel like I’m constantly posting this, but I also think it’s really important because people don’t seem to know.
When Strength was launched, Nate said to only record the sets that are taken to failure. Given that advice, I would not have TR take my kettlebell workouts into account, as @Helvellyn mentioned.
I would also like to know this. I do like to record kettlebell and bodyweight workouts on my watch and I’m not sure how this is handled by the TR Strength stuff. The documentation that I have seen does not seem to address it but I may have missed it.
That was an interesting discussion, I cannot say I like the concept of only tracking sets that you took to failure. If you follow any of the best coaches in the world, they are not going to take their athletes to failure on any strength work. They still must hit their primary workouts - sprinters need to sprint, throwers need to throw, taking strength training to failure would leave many of those athletes too sore or exhausted to do their specific form of training for their primary sport.
My 2 cents anyway. Looks like I am just going to skip tracking until the off season.
Yeah, I have not bought into the current “old cyclists should lift heavy weights” fad, so I have no skin in the game here, just trying to help folks who may be tracking things they shouldn’t and wondering why they’re seeing the response they are from the app.
Lots of people on the forum mention they’re doing kettlebell workouts. Is it circuit-style training they’re doing here? I only have experience with the heavy resistance side of strength training. What are the physiological adaptations from doing a kettlebell workout? I’d assume it’s more on the endurance rather than strength side of things.
I’ve switched from using barbells in the gym to kettlebells/dumbbells at home. Since I’ve switched I’ve been more consistent in incorporating 2/3 sessions a week and I much prefer not having to deal with the gym. I found that trying to lift heavy in the gym and train on the bike left me feeling tired and not really doing either well.
To get to the gym I had to cycle or walk (90% of the time) which meant really wet days or icy days I skipped it, I was always worried about locking my bike up outside and by the time I’d ridden there, got changed and ridden to work or back home I was looking at 90 minutes or more. Using kettlebells at home I can get two or three 30-40 minute sessions in a week which has had a much better effect for me, similar benefit to using a trainer with the bike rather than trying to do everything outside, the consistency is the greatest benefit for me, it might not be as physiologically effective as going full barbell, but I’d rather do a consistently good kettlebell session than an irregular perfect gym session.
Also for many people, they are great for home use because you need so little space for an effective workout.
I understand the comments about asking support for a 1-1 recommendation. However, as a KB guy myself I agree with the comments above. Knowing that this forum is monitored by staff the lack of response/comment here by them tells me either it’s not important enough to them or no one is thinking about anything other than Nate’s view of strength training.
I recently listened to the Huberman Podcast with Pavel Tsatsouline (all 4 hours of it, oof – thankfully I can watch while on the bike.) → https://www.youtube.com/watch?v=Z3OpxT65fKw Pavel commented one of the best ways to train is to do it with as much rest as possible between sets so you are always “fresh” and can execute perfect form. My conflict has been how to strength train without building up so much fatigue it impacts my on the bike training during the season. I know this may not work for everyone, but I work from home and have all my KBs in the garage. On my off the bike days (M, W, F) I pop out there at 8am and do a modified version of the Dan John ABC so double cleans for 3, double press for 3, then 3 goblet squats with moderately heavy KB’s. Set my timer for 2 hours, then back out for another set. That has me lifting 8, 10, noon, 2, 4, & 6 so 5 sets over the course of the day. That works the muscles but still leaves me “fresh” for my Tues, Thurs, Sat & Sun rides. I get a push pull hinge and squat from all that 3x a week 15x so 45 reps a week. I am not trying to “build” but maintain at this point. The off season is for building.
Again my 2 cents and acknowledge this may not work for everyone, but it is how I have learned to work in some strength training and riding at the same time.
I will start using heavier KBs, I would have moved up this week but am riding sweep at a gravel race this Sunday and I want to be fresh as possible for that. I don’t really want to increase the volume; my case volume equals fatigue so I will increase the weight. The idea is to lift as heavy as possible, as perfect as possible, then have a long time to recover and do it again. Not saying I don’t feel the exertion. I can tell I put in the effort the next day or even later that night.
