# Strength Training **URL:** \ **Category:** Training\ **Tags:** strength-training\ **Created:** [September 27, 2018, 2:53am UTC](https://www.trainerroad.com/forum/t/strength-training/433 "2018-09-27T02:53:31Z")\ **Posts on this page:** 20\ **Page:** 22
**Author:** ![ExpertOrBust](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/expertorbust/32/18611_2.png) [@ExpertOrBust](https://www.trainerroad.com/forum/u/ExpertOrBust)\ **Post date:** [July 14, 2020, 11:59pm UTC](https://www.trainerroad.com/forum/t/strength-training/433/435 "2020-07-14T23:59:34Z")
So I just finished Garage Gym Warrior II by Andy Baker. Highly recommended for anyone but especially for older cyclists. I think it is an excellent approach for strength training when you are doing TR plans. I achieved person bests in squats, bench, overhead press and deadlifts, at age 55. You can complete the workouts in under 1 hour even in the later weeks, I fully endorse the tagline “Highly Effective, Low on fatigue”. [GGW2]. It is a bargain at $25. ([Garage Gym Warrior II - Andy Baker](https://www.andybaker.com/product/garage-gym-warrior-ii/)) ---
**Author:** ![Crownan](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/crownan/32/103116_2.png) [@Crownan](https://www.trainerroad.com/forum/u/Crownan)\ **Post date:** [July 22, 2020, 4:42pm UTC](https://www.trainerroad.com/forum/t/strength-training/433/436 "2020-07-22T16:42:52Z")
Apologies if this has been covered, I bet it has, but its a long thread and hard to know what search term to use! Lets say I did a workout. 15x3 dumbbell curls, 10x3 squats, 10x3 pullups, 10x3 deadlifts, 20x3 pushups. 30-45 minute sesh… If I did the curls at 8am, the squats at 10am, the pullups at 12…and so on and so forth. Would I get the same muscle effect, leaving the calorie burn side out of it. i.e. would I get the same gains as doing it as one workout? Thanks. ---
**Author:** ![JoeX](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/joex/32/6640_2.png) [@JoeX](https://www.trainerroad.com/forum/u/JoeX)\ **Post date:** [July 22, 2020, 6:51pm UTC](https://www.trainerroad.com/forum/t/strength-training/433/437 "2020-07-22T18:51:49Z")
I cant say Ive heard any science on it, but rationalising it - what change are you aiming for? Will the body respond that way to infrequent, short duration, low intensity efforts? My guess would be no. ---
**Author:** ![jct](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/jct/32/7746_2.png) [@jct](https://www.trainerroad.com/forum/u/jct)\ **Post date:** [July 22, 2020, 7:25pm UTC](https://www.trainerroad.com/forum/t/strength-training/433/438 "2020-07-22T19:25:48Z")
Your gains could even be better. For pure strength gains, more rest between sets will allow you to work at a higher intensity/weight, which will lead to greater gains. By breaking up your workout, you’ll likely feel less pressure to cram everything in one time period by using shorter rest periods like 1-2 minutes between each set. Also, your rep ranges are getting into the muscular endurance range rather than pure strength, so just be sure you’re lifting to maximize what you really want to maximize. ---
**Author:** ![AZSkeptic](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/azskeptic/32/12908_2.png) [@AZSkeptic](https://www.trainerroad.com/forum/u/AZSkeptic)\ **Post date:** [July 22, 2020, 8:56pm UTC](https://www.trainerroad.com/forum/t/strength-training/433/439 "2020-07-22T20:56:34Z")
One additional point: you probably don’t need to include curls. The pull-ups you are doing already hit your biceps, and you could switch to chin-ups if you really want to emphasize bicep activation. > **[You (Probably) Don't Need to Train Arms](https://www.t-nation.com/training/you-probably-dont-need-to-train-arms/)** > > Many lifters don't need direct biceps and triceps work. Some need a little. Some need a lot. Here's how to know what's best for your body and your goals. > **[Tip: Are Single-Joint Exercises Worthless?](https://www.t-nation.com/training/tip-are-single-joint-exercises-worthless/)** > > A new study involving both naturals and druggies sheds some light on this common question. Check it out. There are reasons for direct arm work, but if your primary pursuit is cycling, it’s unlikely that one of those exceptions applies. I know that time is at a premium for all of us, and there’s no need to waste energy on things that offer little or no return. ---
**Author:** ![Crownan](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/crownan/32/103116_2.png) [@Crownan](https://www.trainerroad.com/forum/u/Crownan)\ **Post date:** [July 23, 2020, 10:07am UTC](https://www.trainerroad.com/forum/t/strength-training/433/440 "2020-07-23T10:07:42Z")
Thanks @JoeX @jct @AZSkeptic for the replies. I just picked the exercises at random, they weren’t important, what I was wondering about was the timing aspect of doing it all in 45-60 mins or spread out throughout the day and how it would effect the GAINZ 💪🏼 😁 ---
**Author:** ![alexstenerson](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/alexstenerson/32/5407_2.png) [@alexstenerson](https://www.trainerroad.com/forum/u/alexstenerson)\ **Post date:** [July 23, 2020, 10:14am UTC](https://www.trainerroad.com/forum/t/strength-training/433/441 "2020-07-23T10:14:58Z")
There will also be an aspect though where you will be better off doing everything in one session because your body will be warmed up. Versus coming into each exercise completely cold. ---
**Author:** ![JoeX](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/joex/32/6640_2.png) [@JoeX](https://www.trainerroad.com/forum/u/JoeX)\ **Post date:** [July 23, 2020, 11:06am UTC](https://www.trainerroad.com/forum/t/strength-training/433/442 "2020-07-23T11:06:33Z")
Yeah so Im doing 5x5 and the deadlift set is in anticipation of having already done the squat sets. Sticking an hour or three between them would mean adding some warm up I suppose. Oh and - this is really obvious now - youre messing up your recovery! Gainz are from the recovery not the work, so instead of doing the damage and waiting for the body to repair, youre damaging it again. As a triathlete I do this everyday, so…but at least its aerobic work, and varied.😅 ---
**Author:** ![Alaric83](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/alaric83/32/114703_2.png) [@Alaric83](https://www.trainerroad.com/forum/u/Alaric83)\ **Post date:** [August 14, 2020, 2:12am UTC](https://www.trainerroad.com/forum/t/strength-training/433/443 "2020-08-14T02:12:24Z")
Interesting (and very long) thread. Started lifting via the starting strength program / app a bit over a month ago. Harder to motivate myself for more structured training when the entire season went up in smoke. Seemed like a good time for it, in any case. One possible benefit I didn’t expect is that my testosterone bumped up ~40% over where it had been staying at as long as I’ve been tracking it (annually, ish). Not entirely sure what to do for goals once I pass the Level 3 goals from Chad’s article. Past a certain point it seems like it’d butt heads with cycling pretty substantially. ---
**Author:** ![Ben123](https://avatars.discourse-cdn.com/v4/letter/b/439d5e/32.png) [@Ben123](https://www.trainerroad.com/forum/u/Ben123)\ **Post date:** [August 14, 2020, 6:37pm UTC](https://www.trainerroad.com/forum/t/strength-training/433/444 "2020-08-14T18:37:43Z")
How does lack of strength training affect cycling performance? Is there signs that tells me to focus on it? Main reason why i am asking this is that i don’t know if i’m tired because of cycling or because i have not done strength training (for legs) last couple months. I can do back to back interval days at FTP, but the feeling on the bike is what is bothering me. I can hold the power, but legs feel “weak” right after i start the interval. Before this couple months of no strength i did mostly bodyweight exercises (couple times with weights i had home, low weights) but the point is I did very little strength training. Can “tired” / “weak” legs be caused by lack of strength training? ---
**Author:** ![AlphaDogCycling](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/alphadogcycling/32/13863_2.png) [@AlphaDogCycling](https://www.trainerroad.com/forum/u/AlphaDogCycling)\ **Post date:** [August 14, 2020, 7:00pm UTC](https://www.trainerroad.com/forum/t/strength-training/433/445 "2020-08-14T19:00:00Z")
I think the need or not for strength training comes down to specifics about you: - Age - Pre-existing conditions - Non-cycling benefits / general health / appearance - Personal goals For me, I do strength training year round: - I’m 53 - so strength for bone / helps with testosterone levels - I have a history of knee problems, so if I don’t do strength work then I get knee problems which keep me from cycling - I like the way I look with a little bit of upper body / non-tyrannosaurus arms - I find I climb better if I do hamstring and core work ---
**Author:** ![IvyAudrain](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/ivyaudrain/32/47471_2.png) [@IvyAudrain](https://www.trainerroad.com/forum/u/IvyAudrain)\ **Post date:** [August 14, 2020, 7:05pm UTC](https://www.trainerroad.com/forum/t/strength-training/433/446 "2020-08-14T19:05:40Z")
> [@Ben123](#): > > How does lack of strength training affect cycling performance? While we can be sure that there’s much more to performance than simply the muscles needed to push the pedals, the fatigue you are feeling in your legs specifically could be due to the efforts/[recovery](https://www.trainerroad.com/blog/recovery-tips-and-hacks/)/nutrition surrounding your training, or it could be due to a lack of comprehensive strength training. Specifically, core strength is super important in supporting muscles in your legs that help prevent injury (and perhaps in your case, the fatigue felt in your legs!). > [@Ben123](#): > > Is there signs that tells me to focus on it? I know for myself, when I’ve been slacking on core, those ‘signs’ for me are lower back pain, shoulder pain, and even neck stiffness! Core strength is really the best foundation to protect other muscle groups (including legs!) from being injured and fatigued while riding. This podcast is the most comprehensive resource as to the ‘why’ incorporating strength training is so impactful to your cycling performance: [‘Why Every Cyclist Needs Strength Training – Ask a Cycling Coach Podcast 190’](https://www.youtube.com/watch?v=JkwpCAIuRH8), and there’s also an excerpt about [How Strength Training Affects Your Physiology](https://www.youtube.com/watch?v=8zvXJhF4gGU). 💪 ---
**Author:** ![Ben123](https://avatars.discourse-cdn.com/v4/letter/b/439d5e/32.png) [@Ben123](https://www.trainerroad.com/forum/u/Ben123)\ **Post date:** [August 15, 2020, 12:15pm UTC](https://www.trainerroad.com/forum/t/strength-training/433/447 "2020-08-15T12:15:54Z")
I have kept core training in my weekly routine (at least once a week, does it count… ha). I feel like the core is not the problem, because i have never had any problems with my back or with what you mentioned. But who knows. Also forgot mention about the feeling on the bike. I don’t remember last time i was “out of breath” - most of the time it’s the legs saying “pls stop already”. Was there similar situation answered in the AACC? Also not reaching max HR tells me i would be tired (?). ---
**Author:** ![mwglow15](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mwglow15/32/28576_2.png) [@mwglow15](https://www.trainerroad.com/forum/u/mwglow15)\ **Post date:** [August 15, 2020, 12:32pm UTC](https://www.trainerroad.com/forum/t/strength-training/433/448 "2020-08-15T12:32:06Z")
Not reaching your normal high HRs and the inability to get out of breathe indicate more to me that you are over trained/under recovered. That doesn’t sound like a lack of strength training to me. ---
**Author:** ![CEscorcio](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/cescorcio/32/14670_2.png) [@CEscorcio](https://www.trainerroad.com/forum/u/CEscorcio)\ **Post date:** [August 17, 2020, 9:54pm UTC](https://www.trainerroad.com/forum/t/strength-training/433/449 "2020-08-17T21:54:36Z")
Opinions on train heroic? ---
**Author:** ![toribath](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/toribath/32/34696_2.png) [@toribath](https://www.trainerroad.com/forum/u/toribath)\ **Post date:** [August 18, 2020, 3:21am UTC](https://www.trainerroad.com/forum/t/strength-training/433/450 "2020-08-18T03:21:20Z")
Yeah, from your description I’d say you might benefit from more recovery- either a couple of days off, or just making sure you’re coming into your key sessions fairly fresh. Another thing that might be worth looking at is your nutrition. Just based off my own experience, but that weak leg feeling is often a sign that I’m underrating or not prioritizing pre/post workout nutrition enough. ---
**Author:** ![Frazrider](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/frazrider/32/12895_2.png) [@Frazrider](https://www.trainerroad.com/forum/u/Frazrider)\ **Post date:** [August 18, 2020, 6:12pm UTC](https://www.trainerroad.com/forum/t/strength-training/433/451 "2020-08-18T18:12:36Z")
Random one but feels the right forum post - should I assign TSS to my off season strength training and how should I estimate it for inclusion in my PMC. Especially in my situation where I have never done it before so stress will be pretty high in that sense Thanks. ---
**Author:** ![Dostring](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/dostring/32/7746_2.png) [@Dostring](https://www.trainerroad.com/forum/u/Dostring)\ **Post date:** [August 18, 2020, 7:05pm UTC](https://www.trainerroad.com/forum/t/strength-training/433/452 "2020-08-18T19:05:56Z")
No. Why would you? It is not cycling stress although it is overall training load. You should listen to your body not a chart. CTL and ATL being exponential averages with fixed decays and of some stress approximation are at best a guide. Mixing it across different stressors is not useful in my opinion. You’ll have empty legs from the bike and will lift. You will be sore from lifting and will be riding. Try to balance it and remember what is more important for you should come first. ---
**Author:** ![mwglow15](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mwglow15/32/28576_2.png) [@mwglow15](https://www.trainerroad.com/forum/u/mwglow15)\ **Post date:** [August 18, 2020, 7:10pm UTC](https://www.trainerroad.com/forum/t/strength-training/433/453 "2020-08-18T19:10:23Z")
I’ve seen people do it both ways. At a minimum I would put it on your calendar so that you can look back and have all of the variables that went into your training. I think it would be super hard for me to accurately assign a TSS due to the difference between upper and lower lifting and how heavy/low rep vs light/high rep would translate to affecting me one the bike. If you use intervals.icu you can change how the TSS from different activities is assigned to either ATL or CTL so you could maybe mess around with assigning the TSS to ATL but not to CTL (so that it shows you as fatigued but it then doesn’t contribute to your “fitness”). ---
**Author:** ![empiricalcycling](https://avatars.discourse-cdn.com/v4/letter/e/a9a28c/32.png) [@empiricalcycling](https://www.trainerroad.com/forum/u/empiricalcycling)\ **Post date:** [August 18, 2020, 7:35pm UTC](https://www.trainerroad.com/forum/t/strength-training/433/454 "2020-08-18T19:35:48Z")
I suggest adding in strength as 0 TSS, but if you have wko5, adding a special field for it in the PMC so you can track that variable on top of, but still separately from the bike stress. Add an RPE with it, 8-10 for the heavy stuff, and you should be able to incorporate it pretty easily the same way you can overlay bike RPE on top of the PMC. [Previous page](https://www.trainerroad.com/forum/t/strength-training/433.md?page=21) [Next page](https://www.trainerroad.com/forum/t/strength-training/433.md?page=23)