I am trying out wukar for a bit as I seem to struggle finding the road load for in season. Only a week in but it’s light enough that I’m not feeling it the next day which is the goal. I don’t seem to be able to mix and match well with anything 8 hours and above
I linked his guide a year or two back, pretty sure it wasn’t an ancient version as you’ve linked.
Edit, oh no maybe it was:
Slightly different thread
90 people used the link, 7 likes. Such is life…
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A year before you, I posted that “ancient version” link that you reposted, and actually own his strength plan (bought in late 2019 or 2020). Only 35 people used the link, and 2 likes. Such is life… 
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I’m sure that guide was updated in 22 or 23. He’s done a bunch of strength episodes since 2018.
Long and short for me was it broadly supported 5x5 which I’ve tinkered with but basically retained. I’m totally inconsistent since 2020 though, just restarted 2/wk is the goal light weights.
How was the plan you bought?
Modified and created my own plan, using his plan for inspiration. And now I’ve gone full-in on kettlebell swing conditioning + other kettlebell/dumbbell/band exercises, because 2x per week of something is better than flaming out and doing nothing. So far that has proven to be the best strategy for myself, in my early sixties and without a more extensive background in strength training and targeting 8+ hours/week on the bike.
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Nice exchange on that forum page.
I’m going to give this plan a go, starting with the adaptation phase of 2x week at manageable (meaning not 1RM) weights. Just getting the movements/techniques right. And as per the website, I do:
- Romanian deadlift (upper body)
- Barbell rows (up)
- Close-grip lat pulldown (up)
- Front squat (low)
- Leg press (low)
- Glute raise (low)
Once I’m through the adaptation, I think it’s 2x/week, 3x low reps of 3-6 reps between 80-90% 1RM. With the solid 2 to 3 minutes rest in between.
Next to that the mobility and core that I’ve been already doing for a while now.
Edit: from the 6 exercises mentioned, I rotate between them, doing 3 to 4 exercises per workout.
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Imho the overhead press is an excellent movement.
- No impact on bike or run
- Great posterior chain
- Great core/posture
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FWIW my most recent strength plan was written by Menachem Brodie and included with the 16-week BaseCamp 2023-2024 Winter Group coaching (https://www.joinbasecamp.com/foundation). I found it a better overall plan for myself, and the ScientificTriathlon plan being more appropriate for a younger athlete or an older athlete with decades of strength training experience. Specifically I view Menachem’s plan for Winter group training as a “Stronger after 50” plan (name from his plans on TrainingPeaks store), and more appropriate for someone like myself that started strength training after mid 50s. Also included in the group coaching plan are unlisted YouTube videos demonstrating technique.
Hey, just wondering how you guys approach strength training in a race week?
Do you avoid it altogether, or taper off the intensity?
Cheers.
I lower the weight and the reps…but I like to keep it in the rotation because I get sore when I start back strength training after taking a week off.
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Taper just like you’re tapering the bike.
If my normal session was 5x3, I’d go in and do 2x3 @ 90% of my working weight. Basically you want enough load to recruit the full neuromuscular pathway, but as little volume as you can.
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For B race weeks I’ll do yoga/ mobility which I’ll also include some pull ups, push-ups w/ rotation, a few deadlifts and farmer carries… I’ll back track it depends how important the race is, if it’s my peak race I won’t do much more than some yoga during that week. For “C” races I’ll do what I would normally do during the week with no restrictions.
After 2½ years of regular strength training, I’m continuing to improve all my lifts and my sprint power. Before I started lifting, intervals.icu put my power over 1-15 seconds in the 40-50th percentile for my age group. Now I’m in the 80-90th percentile, an improvement of 200-240 watts over that range. My power beyond 60 seconds is unchanged.
I didn’t set out trying to become a sprinter, but my cycling interests have changed along with my weight (+6 pounds of muscle) and generally stagnant FTP. Mostly I love being stronger and looking better. I just turned 56 but I feel more capable than I did in my 40s.
Physically I’m pretty average by most measures. I encourage anyone who has an interest in getting stronger or just general health improvements to give weightlifting a shot. Middle-aged cyclists can still make huge strength gains!
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Things we love to hear!!! 
Keep up the great work 
.
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What does your strength training program look like?
For the first 18 months, I followed the “old guy” version of StrongLifts 5x5, which has you lift mostly 3x5 twice a week:
A: squat 3x5, bench 3x5, barbell row 3x5
B: squat 3x5, overhead press 3x5, deadlift 1x5
StrongLifts got me through the “newbie gains” phase, and after 18 months my squat, row, and deadlift were at or near the TR “sprinter” benchmarks. I hit some plateaus and started learning about programming, assistance exercises, periodization, etc., and tried a few different things.
Here’s my current routine:
A: squat 5x5 ramp sets, bench 3x5 back-off sets, chin-ups 3x10, good mornings 2x10
B: squat 4x5 ramp sets, overhead press 3x5 back-off sets, deadlift 1x5, dips 3x10
I lift twice a week and take a de-load week whenever I have a recovery week on the bike. Currently I’m still making gains with this routine. All my lifts except rows are now at or slightly above the “sprinter” benchmarks. I stopped doing rows after injuring myself and so far haven’t felt the need to start doing them again.
I’m taking my guidance from Rippetoe’s “Starting Strength” and “Practical Programming for Strength Training”. I highly recommend both books. Especially in “Practical Programming” there’s good info about how to break through plateaus and recommendations for older lifters.
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That is some huge progress over the last few years! As someone who has transitioned from only a weightlifter, into now also being a biker, I fully grasp how much better you feel!
The TR bench marks are the first I have seen about general classifications for strength for bikers. Very good to know as I had no idea where I “sit.” I basically feel like I’m strong enough and anymore I just aim to maintain my strength, have a comprehensive full body/plyo routine, and avoid injury. My DL & Squats are right at the sprinter category and my upper body lifts are quite a bit above. That supports my plan of not really aiming to build strength any further and just maintain and avoid injury.
In my younger days (I’m only 36 now) I was significantly bigger and stronger, but that’s behind me now. I used to bench 275x 10, squat 355x5, and deadlift 455x5. I was also 50-60 lbs heavier (and about the same body fat). The novelty eventually wore off and I’m much happier as a cyclist/lifter vs bodybuilder.
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Were you a weightlifter or bodybuilder? 
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They aren’t mutually exclusive hobbies 
Every bodybuilder is a weightlifter, like every crit racer is a bike rider…
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This is great! Thanks for the detailed response. I have used Wendler’s 5/3/1 program successfully in the past and was considering starting it again. Two days a week of StrongLifts might be a good way to work back into heavy lifting again.
Edit: I mixed up Starting Strength and 5/3/1.
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