Chad did a great presentation on the data on this topic. Episode 341.
Highly worth a listen. I think I’ll listen to it again actually.
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Riding in the morning, lifting in the evening. About 3 years ago Coach Chad discussed the results from a study on reducing interference of adaptations.
The conclusion from the study posted here:
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Any good resources about strength training with arthritis? Long story short, I have been diagnosed with osteoarthritis in multiple major joints including thoracic spine. I assume at this point that lifting heavy is probably not going to be the path to continue on.
Adding this article to your reading list:
https://www.trainingpeaks.com/blog/risks-of-concurrent-training/
It has an interesting take on using the interference effect to your advantage instead of avoiding it if that suits your goals.
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That is a great article. I’ve read it before but, forgot about it. Thanks for posting…As for me, I’m not planning on consistent concurrent training. Rather, due to my schedule, sometimes I find myself limited time wise and end up in the gym after my endurance rides. The main goal is more about injury prevention for me. Just making sure muscles stay activated. With that said, after a season of no lifting I’m amazed how much “stronger” I am with 1 month under my belt. Once I start to introduce intervals or hard rides I won’t continue to lift much at all. Like Kolie, I have found my intervals suffer (rpe & power) even after 48 hours from lifting.
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Came across this paper following some links from an article Sryke posted in the famous TR Pro/Elite training thread.
Due to injury (elbows), I won’t be able to follow my normal off season gym plan this year. That is killing me because I love lifting and have a nice gym in the basement. Have been surfing around deciding what to do for strength and core which won’t stress the elbows.
My woes aside, the concept of minimal effective dose is interesting. Particularly in the context of having a primary sport (cycling) but wanting to do some weight training in addition. For the obvious benefits, but without detracting from the primary activities focus.
Here is the paper: https://osf.io/preprints/sportrxiv/eq485
An article on the paper: Applying the Principles of Minimal-Dose Resistance Training to Endurance Athletes - Trail Runner Magazine
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Thanks for sharing - im interested in this as I can never seem to find a good starting point with strength trainining and I am determined to do something about it this coming off-season.
In the article there is also reference to a twitter thread with some key takeways (https://twitter.com/jacksonfyfe/status/1464024896594333698) which is quite interesting - also includes the following graphic…
Minimal-dose RT approaches are characterised by brief RT with either a) higher loads performed relatively infrequently (‘low-volume, high-load RT) or b) lower loads performed at relatively higher frequencies with minimal-to-no equipment (resistance ‘exercise snacking’).
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Listen to Fast Talk podcast and they mentioned this paper
Acute Effects of a Percussive Massage Treatment on Movement Velocity during Resistance Training
On using a percussion therapy gun to increases the number of repetitions performed before reaching a 30% velocity loss threshold
Has anyone tried MAPS Symmetry by MindPump?
I haven’t heard of that @dubrose40
Is it a full body workout? Weights or bodyweight?
I’m still just doing the basic, boring big-4 (squat, deadlifts, overhead press, and bench press), a few accessory lifts, and some core work twice a week. Not all on the same day of course…
Seems to be working OK for me.
No, but it looks like a solution is search of a problem. Unless somebody is doing rehab, most people don’t need o worry about slight imbalances from side to side. It just looks like they use a lot of alternating movements. Not hard to throw a few of those in to any other routine.
I remember seeing a study linked in one of the strength training threads which claimed that a zone 2 ride directly before strength training was shown to be very beneficial for strength gains. I can’t find the post or thread now. Can anyone point me in the right direction?
That’s my current stance on it.
Any unnecessary complexity I find is the enemy of consistency.
@wintermute Depends on the lifts you are doing but some of that may be helpful in preventing injury and may also increase your max lifts. I prefer leg overs, inch worm + scapular pushup, frog step, shoulder stretching with a PVC pipe or band and air squats.
Just started experimenting with the “cyclist’s squat” - a barbell back squat with raised heels and feet close together pointing forward. Apparently better at targeting the quads specifically - certainly feels like it!
I’m using a 20k plate for the purpose so no specialist equipment needed.
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Some people find that some BW squats, then some bar reps are enough to warm up. I like to do a little warm up before getting under the bar both to warm up and to get my head in the game. It’s always this:
3x - 10 BW squats, 10 banded side steps (each leg), 20 band pull aparts
(then recently added)
2-3x Standing to walkout and lunge with twist (like this: Lunge With Spinal Twist by Tara Buckley - Exercise How-to - Skimble)
It takes like 5 min and it warms up my hips and just gives me a minute to settle in.
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Before I lift I like to warm up the joints first. I do some rotations/circles with all the major joints; ankles, knees, hips, back, shoulders, neck. It doesn’t take long, I just do 8-10 circles for each area to wake up the joints.
Then I knock out 10 jumping jacks to get the blood flowing and it’s off to the races.
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I just do a lot of warmup sets instead of whatever lift I’m doing. If my working sets of back squat will be 225 for example, I’ll go 10x45 (bar), 8x135, 6x165, 5x185, 4x205 and then into my working sets. I squat 3x week fwiw and have been doing so for about 2 years now.
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