Strength Training information and resources: (We will update this lead post with appropriate info over time.) 5 Strength Training Exercises to Integrate Into Your Cycling Training Plan The Official TrainerRoad blog post with Coach Chad’s essential strength exercises.

I’d be grateful for some advice. I started a block of hypertrophy training in January (3/4x8-12 reps of various basic lifts) and I plateaued really quickly. I’m still on baby weights. It’s really frustrating and also tiring me out for cycling training. Is this normal for hypertrophy training? I’m e…

Shakes, eggs, yoghurt, cottage cheese, soya (if you’re vegetarian) Beef, chicken etc if you eat meat. If you’re vegan then it’s harder but you don’t need ‘that’ much protein as an endurance athlete compared to a bodybuilder. I have around 1.5g per kg BW up to 2.0 depending on what’s in the fridge. …

I would also pay attention are you getting enough overall calories, if you’re filling your stomach with cabbage you might be undefueled and extra protein won’t help there. If you’re underrecovering first thing I would add is more carbs.

If you can do whey protein isolate it can be pretty easy to get a lot of protein. Two scoops of the one I use is 50g of protein so it makes hitting your targets a lot easier.

Haha I don’t just eat cabbage! It just sometimes feels that way when there’s savoy cabbage and kale in the box week after week

One scoop will be fine, 50g of protein wont be fully digested, you are theoretically washing down the toilet. I believe 25g per meal sitting is the benchmark and I think the rule of thumb for the digestion of protein is 10g per hour.

Like others have stayed it’s a great way to work in things more mobility related or maybe muscle groups that don’t get hit as much like with side steps. I follow dialed health and really enjoy the programming. It’s the perfect amount of volume for me and it allows for that mobility sprinkled in ther…

[image] wintermute: (140x5 back squat, 160x10 dead, 90x5 clean, 115x3 front squat @ 75kg bw) Are these weights in kilos? If so, they’re pretty damn impressive, especially considering your bike fitness and BW. Is there any new wisdom about how people keep lifting throughout the race season …

I’m currently doing this program that features squat/bench/DL 3x week but only 1 heavy lift per day. So for example Monday would be back squat - work up to 2-3RM, and then the others 5x5ish at 65% 3 week cycles (65%, 70%, 75%), and the third week I’ll Peak instead of a 2-3RM. You still maintain t…

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Overratedcarbon March 15, 2023, 1:49pm 1192

Thanks I already put some in my breakfast oats but maybe I should try to add another scoop somewhere

Core/Strength - ways of creating simple routines/circuits?

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