I’m a year or two younger than you, three years ago I tried combining strength and TrainerRoad SSB. Failed miserably. Tried again two years ago with strength and TR’s Traditional Base, that went better. A year ago I used FasCat’s off-season strength training 10 week plan and that programming worked very well. I also own a 19 week plan from Scientific Triathlon but its perhaps better after I do a couple years consistent combined strength+cycling.
This year I’m trying a “less is more” approach, using this routine
- squat
- unilateral leg press
- standing unilateral hip flexion
- ankle plantar flexion
which Ronnestad has used in various studies such as "Strength training improves performance and pedaling characteristics in elite cyclists
The routine was posted above:
Thanks to @brennus for mentioning this in some thread, somewhere on the forum.
While I’m not elite, one thing I’ve learned from my cycling coach is that you can stimulate on the bike adaptations with fewer intervals than what I was doing on TR plans. Spend your energy budget wisely I say. So I’m taking a similar approach with strength training. I’m also doing the FasCat recommended 12-minute Foundation and some other hip/core work.
Hope that helps.