During my hiatus off the bike, I lifted once/week, made significant gains in strength at the advanced age of late 50’s early 60’s. Currently lift once/week, high intensity. If I were following the SSB HV plan, I’d lift in the afternoon the day before you’re easy day, and push the easy day later in the day.
When I posted this question it wasn’t really thinking of what was best in terms of adaptations - just which would be the easiest (or only) way to get through the sessions ![]()
For me heavy lifting when there is fatigue in my legs from cycling sucks. If you are prioritizing strength, optimize your lifting not your cycling. When it gets really heavy you are probably going to want fresh legs. I like doing really low cycling volume. 3x per week is fine at the begining of a ST program but when it gets heavy you may want to lower that even further to 1-2x per week with one SST and one endurance ride, If you have been training cycling for a while you won’t really drop that much in 8 weeks time and you’ll need the freshness at about week 7 or 8 of stronglifts or starting strength.
Answer starts at 1:09:25 of the podcast 100k AMA - Empirical Cycling
My own limited experience - gym in the morning makes the afternoon cycling session kinda suck. More so after the cycling. Only have a couple “gym in morning” data points, definitely better to do cycling in morning or at lunch, and then gym in late afternoon / evening.
Easy endurance for 30-minutes is great warmup before lifting, but only if I didn’t cycle earlier in the day.