Sure, everyone has an amount of stress/work they can execute productively, but that limit is quite trainable. A training volume that would feel like a beat down when I was in my 40’s is about half of what I can easily handle in my mid 50’s. Part of that is steady progression and part is that I just have more time and less “outside” stress in my life. I guess there is still a physiological limit at some point (and maybe you are saying you are at that limit), but there are lots of folks in their 50’s and 60’s doing huge training volumes and performing at the very pointy end.
As far as working in strength training, my preference is to do it on easy days where I have a short Z2 ride planned (under 50 TSS). The Z2 work is basically my warmup for weights and stretching. As others have said, it you don’t have huge ambitions to progress with weights/strength, it doesn’t really take much of a toll putzing around in the gym for a hour 2-3 days a week. For me, it’s just the motivation/discipline of getting started, I always feel better afterwards and doing weights never leaves me worn down like a long/hard ride might. I do have a home gym and I usually have netflix going or something to entertain myself, it’s definitely not a focused/intense activity.
Well, inspired by all your stories, I went down the gym tonight and spent 25mins hanging, kettlebelling, and doing some dumbell stuff.
Place was rammed, music pumping, and I had a blast.
Got loads done, then got outa there.
Thanks for reminding me that anything is better than nothing.
Thanks so much for the podcast recommendation. I’ve listened to a couple this morning and they are just who I’ve been searching for. Very listenable and I can immediately hear the depth of knowledge.
Great thread and a fantastic half marathon by the OP! This conversation touches on my current predicament which is new to me. In December I fell in love with the kettlebell. OMG, it’s fun and I do feel stronger. Bought a 24kg (53lbs) after topping out on my adjustable 40lbs.
All winter I did a TR mid volume plan 5 days per week and lifted on Mon/Wed/Fri, two of those days I was off the bike. The problem is that it was kicking my ass once I started riding more outside while doing the TR interval workouts 1-2x a week. The goblet squats were the biggest offender. But, in general, I’m always very tired the next day. So, now I need to find a maintenance plan for the summer. Squats are probably out or 1x per week. Not sure yet. Thank you to everyone who posted recommendations on this because it’s helping with options. As grawp said, something is better than nothing. It’s difficult to reduce the workload, isn’t it!
Dan John’s ABC(Armor Building Complex) might fit the bill as a maintenance workout for you. I regularly use it when I only have 10 minutes to workout or want a simpler workout than the full body kettlebell routine I normally do on Mon and Wed.
50% of people who fall after age 65 never walk again without a cane or some sort of assistance. Sad, because it’s mostly because those people have lost bone density due to lack of weight-bearing exercise and have lost strength AND power because they don’t do anything to maintain it.
If you’re about to fall, you need the speed to get your hand/foot out in front to stop you in time, and you need the strength/power to actually stop that falling motion. As you age, heavy lifting becomes CRITICAL not just to happiness but to survival.
However you choose to do it… get it done.
I like the “Barbell Prescription” method taught by Dr. Jonathon Sulllivan. Very few exercises, high-weight, low-rep, for strength and conditioning across the body, intended to age people well. He has a book (which I read and liked) and a YouTube channel:
He bases his work on what Mark Rippetoe has done. Good solid foundation.
But whichever method you choose, ensure that you’re aging with good strength, power, and mobility. Everything else really is secondary to that. But more importantly, it’s NOT an either/or question. If you train gradually and progress gradually, you’ll be able to do both, and you’ll be BETTER at your running/cycling because of your strength work.
I’ve managed to prioritise strength a bit more over the last couple of weeks and have really enjoyed it.
For me, 10 minute kettlebell routines aren’t the answer. I like going to the gym and having a good workout, just like I’d enjoy a session on the bike.
My favourite exercise is the deadlift. There’s just something primeval about it. I find a decent deadlift session is going to take at least 45mins, allowing for a proper warm up and progression up to a working weight.
I’ve decided to think about weights as if I was training for powerlifting. Gives me a simple focus for each session, then I can add in all the single leg/balance stuff I like to do.
I’m running 6 times a week now (all easy pace bar one track session), so fitting it in will prove tricky. I’m seizing any opportunity where I have the energy to complete a workout. Hopefully over time those instances will increase as I become adapted to the training.
The main thing for me is having goals to work towards rather than my previous ad hoc approach to strength.
To add on to this thread, I personally like to follow Dr. Mike Israetel’s guidelines (or volume landmarks): Training Volume Landmarks for Muscle Growth – RP Strength (this article also mentions how you can find your own volume landmarks).
To fully make use of this system, it is advisable to also read more about his way of how he programs resistance training (e.g. from Minimum Effective Volume > Maximum Recoverable Volume). Their YouTube channel: https://www.youtube.com/@RenaissancePeriodization/ has a lot of information on this (and more).
Although in your case, I would try to stay at MV and do 1 or more muscle groups at MEV or perhaps even above. If you have recovery days/weeks programmed in your endurance training, you could also simultaneously increase the strength training volume in the meanwhile.
Excerpt
‘Not if it’s done properly,’ says Crawley. ‘There is a misconception with hybrid training that more is better. Or that you should take 100% of a running programme and 100% of a lifting programme and put them together. The maths just doesn’t add up. When people stack up the volume like that, that’s when injuries and burnout can occur.’
On a week-by-week basis hybrid athletes should be striving for ‘the minimum effective volume for the maximum effective adaptation’. ‘Essentially that means doing as little training as possible to adapt as much as possible. We’re not pushing people to the point where they’re absolutely destroyed,’ he says.
Excerpt
What I got instead was a firsthand lesson in the challenges of pursuing multiple fitness goals at once. Instead of crushing the marathon, I finished nearly 20 minutes later than I’d hoped, in 3:23.30. Even worse, I left hobbled by a hamstring issue. All the strain—from running far and lifting heavy—was too much for me. Instead of celebrating an awesome feat of strength and endurance, I wound up spending the next three months rehabbing that hamstring.
I’m reminded of all this whenever I scroll through social media posts of jacked guys running major mileage—and yes, it’s a little triggering. Because somehow, at least according to Instagram, there are a bunch of people who consistently run far and lift incredibly heavy.
They call themselves “hybrid athletes,” and they excel at the blend of training styles that crippled me, simultaneously adding strength while pushing their cardio. I know this because I keep seeing their posts (thank you, Instagram and TikTok algorithms). These include posts from a fitness personality named Nick Bare (959k Instagram followers), who serves as an evangelist for the training style.
A real life experience of why a bit of strength work is always a good idea.
In January I grabbed a new 12kg kettlebell for pressing/cleans as my 16kg was well outside of my ability.
A couple weeks of semi regular work means I can clean the 16kg repeatedly and the 20kg for a couple of reps. I can ohp the 12kg for reps and trying to do a 16kg. In the last month I also been doing swings 100 times to 200 time most days, and then on non TR days putting in a good session with the bells/bodyweight.
A while ago I moved to a -17 stem and moved cleats back a bit. So my fast bike position is a bit more extreme but the strength work allows comfy-ish puppy paws where previously it was a total non starter.
Fat tummy ain’t going anywhere and I’m now at 67kg not 64kg but I’m not a pro and getting older sucks so better to be strong. It’s worth finding 30 mins to improve slightly.
About 3 months at least 3x per week swinging 16kg or 20kg kettlebell, 10 hardstyle StrongFirst swings on the minute. I’ve been focused on perfect technique and ignoring any weight progression. Yes I can swing heavier but strict technique breaks down after a couple sets.
Doesn’t seem like much weight, right?
No sprint practice this year, a month ago was last time I tossed some 5-10 second jobbers into a workout. Volume is down, I’m really not that well trained right now.
Two days ago I did a seated strong effort over a highway overpass. New 5s power PR for 2024. Wasn’t. Even. Trying.
