Thanks for your reply.
I’m just over 40 and I’ve lifted all my adult life, however I spent the last 10 years focusing on strength training. I only started cycling about 2 years ago and didn’t start training seriously until 11 months ago.
For reference, this is what my week usually looks like during GBLV:
- Sunday: Rest day off the bike
- Monday: 1 hour Anaerobic workout + 30 minute endurance
- Tuesday: Rest day off the bike
- Wednesday: 1h 15 minute VO2max workout + 15 minute endurance in the morning / 30-45 min deadlift, shoulder press, and pull-up strength routine
- Thursday: Rest day off the bike
- Friday: 1.5 hour threshold workout + 30 minute endurance
- Saturday: 1 hour endurance ride in the morning / 30-45 min squat, bench press, and pull-up strength routine
I like your number of rest days. If I did your workout, the Friday threshold workout would start to make me overtrain on my Saturday squat workout. I would be forced to do a short endurance ride on Friday, then do the threshold ride on Saturday a couple meals after my weight routine. But that is just me. I am older and need a full days rest after a threshold ride to get a good weight workout. There is a lot of knowledge out there on periodization of workouts, altering volume and intensity throughout the year. Check out “Periodization “ by Tudor Bompa, a great book. They would suggest you do three week cycles where first week might have only one anaerobic workout, second week would have two, third week would have three, then back to week one. When I was as a speed skater the National Short track speed skating team used a book call “ Training Designs for Short Track Speed Skating”. I can no longer find the book. It was my bible for adjusting volume and intensity throughout the year to prevent overtraining. Its principles were as follows:
Assign a score of 1 thru 5 to all workouts . 1 was aerobic, 2: tempo, 3: threshold, 4: anaerobic intervals, 5: race or sprint repeats or weights. The average intensity a world class speed skater or cyclist could maintain off season was 2.5. Before a race in competition season, it was 3.6. This would cycle up and down by a specific schedule and would also change volume. As volume went up, intensity went down and vice versa. Two or three workouts on the same day would each get their own score. But combine endurance with anaerobic in the same workout would only use the higher score for anaerobic. I still refer back to this when I find I am overtraining. It has great value. Upper body weights do not count as they do not affect recovery of cycling muscles. Using this system, your average intensity is now a 3.6, which is the absolute limit for world class athletes to maintain during the peak of their season. If you keep this intensity up for more than about 3 months, I think you would get overtrained. It sounds from your weightlifting regimen that you adhere to Starting Strength by Rippetoe. I love the guy and the workouts. You also sound like you would be a good track rider from your selected workouts.
Since my race is 200M match sprint and 500M TT, I have a very similar workout schedule as you as I get close to racing. I just do more SS sprints, flying 200’s, flying 500’s , and motorpacing 350 M windups where I can no longer hold on.I am starting to do a bit longer stuff for more anaerobic capacity because I am sagging too much at the end of a 500M TT.