Killer work ![]()
Thanks for sharing your experiences with us!
Killer work ![]()
Thanks for sharing your experiences with us!
The values outlined in Chad’s Strength Recommendations article are designed to be benchmarks rather than prescriptive workouts. What that means is that if you fall short of the recommended benchmark, you have cycling performance to gain through strength training. On the other hand, if you’re as strong or stronger than the benchmark, then your primary focus should be put on maintenance rather than strength building.
We do not offer full plans at this time, so if you need help designing a strength regimen, a strength and conditioning coach is one good option. There are also some strength and conditioning apps that could be useful as well. Personally, I use The Volt App. It uses some UI to figure out how much weight you can/should lift and it is periodized around the period you want maximum performance (aka your A race). You can select cycling as your sport and overall I’ve been happy with it for my personal training regimen.
I hope that clears things up!
@Bryce this might be better placed in the feature request thread – could @chad add strength training to the training plans?
I don’t means specific exercises and such, but simply “strength training” and a comment on whennto do it if there is TR or other (swim, run) workout that same day.
When to do such training is a common question. Such info in the plans would help reduce those.
I think a feature request thread dedicated to further education on Strength Training could be very useful and productive. Feel free to start the thread if you like and be sure to add the feature-request tag ![]()
While we don’t have any TR official documents to outline opimal strength training practices, this forum thread has a lot of great info:
Thanks!!
Hi Bryce,
Thanks for your answer and the explanation. I simply followed Dade +6 as it is on the century (high volume) plan.
Today did pisgah +4 instead of +5, due to less time and it already went better, although I failed the final interval. I will continue working on VO2 though, as I need to get stronger ![]()
One further question: my A-race is in 10 days. Afterwards I will be cycle touring for three weeks, so mostly base and little intensity. Four weeks after I return I have my second A-race. During this time, I thought of doing the first three weeks of climbing road race specialty (high volume) followed by the last week of the plan for a taper. Do you think this is good idea as I will have little intensity during cycle touring and VO2 max is really not my strong side. From what I saw the climbing road race has mostly supra threshold and VO2 max work during the week and threshold /sweet spot on weekends…
I look forward to your response!
Cheers,
Elias
Did you complete Base/Build or did you jump straight to Specialty? If you jumped straight to specialty, it would make sense for you to need to turn down the difficulty of some workouts since you do not have the fitness going into Specialty that we typically expect. Just something to keep in mind ![]()
This is a solid approach! Just be sure that you are getting enough rest as you work through your plan ![]()
Hey Bryce,
Thanks for confirming the approach.
I did follow regular base mid volume and then sustained power build (although did not follow the later to 100%), as did a lot or back country skiing on weekends.
For me the conclusion is simply to continue working on VO2 max make the best of the workouts, possibly exchange the difficult for easier ones.
Thanks! I was going crazy trying to track that down. ![]()
Hi
Try Dan John’s easy strength. Very simple get stronger plan that you can recover from.
Chris