Strength Training During Speciality Phase

Training
1

Did a quick search on this topic but couldn’t find anything conclusive.

I’ve been strength training twice a week throughout my plan, backing off slightly during the build phase to accommodate the extra intensity on the bike.

I’ll be coming into the speciality phase in the next few weeks. What is the consensus on strength training during this phase?

Should I continue at a maintenance level? Cut it out altogether? Something else?

2

I’m preparing for the Sea Otter Classic gravel race. I stopped strength training during the base phase around November and transitioned to bike only with mobility/stability as needed. Dylan Johnson has some videos on this topic.

3

I think it would depend on how the strength training affects you personally. Someone newer to lifting might be impacted much more than someone doing such for 20 years.

My personal opinion is this:

  1. Train legs on an interval day (i.e. wipe them out completely). Have enough time between your next interval day that your legs have recovered to be able to complete the workout.
  2. If your leg strength training is going to make it so you can’t complete your next interval workout, no matter how you dice it, I would cut it back.

Personally, I’ve been lifting for over 20 years and cycling for just over 2. I love cycling as my primary form of exercise nowadays, but still need at least a good 2 weight lifting sessions per week (occasionally 1 full body). I fully believe that my strength training has helped considerably more than it has hindered my cycling.