Need your advice. My priorities have changed recently. I ride for fun. I don’t race. I am a dad. Cycling is simply to stay fit and to drop my mates, not and then. Just looking for insights on the most efficient way to go about it. I joined TR to be stronger cyclist. Now I want to focus putting on muscle and change body comp…yep, I want the beach dad body!!! Being a T Rex has its limits!.. I still enjoy getting on my bike and I want to maintain some aerobic fitness - hence the reason for this question.
I understand that my strength goal is at odds with my aerobic goal. Some of the strength podcasts I have listened to don’t recommend cardio beyond walking AND reading some advice on this forum, strength training secondary to cycling. I am a dad. I don’t race. Cycling is simply for fun, stay fit and to drop my mates, not and then. Just looking for insights on the most efficient way to go about it.
The other reason is long term health. Aerobic fitness doesn’t last long and requires maintenance (not saying strength doesn’t). However, muscle lasts longer. I want to be healthy for the long term.
I am looking implement 3 days of strength training p/w. 45mins - 1hr. Then on the odd days (3 days), incorporate cycling / TR workouts. This is my question…what type of workouts should I focus on and avoid - that will help me to keep some aerobic fitness but not compromise my strength too much? Should I focus on Short VO2 and Anaerobic efforts? Sprint training and endurance? Avoid Sweet spot?
Other info. Low Volume plan. 40 years old. 175 pounds.