Originally Posted by
Heathpack
It does seem to me that if you are only using saying 25% of your leg strength while cycling, you would still be better off with more leg strength as your baseline, so I can see the argument for weight training. I of course have zero idea.
I don't think author is arguing against working strength, just that he is saying the way to do it (basically, once you read through the jargon) is to work increasing amounts of time at LT/FTP, because this builds muscle (as in asking muscles bigger) but in a functional way that also ensures the muscles are prepared (vis a vis managing energy) to do the work they will be required to do.
This idea appeals to me, because as a woman I can't just pack on the muscle. If I lift weights or otherwise do strength training, I lose a day on the bike plus the next day. It means two days off the bike, plus one off for yoga. Now I'm down to four riding days, so I either cut my miles or ride longer, less intense rides. One way or the other there's a compromise, so if I'm going to compromise anyway, I might as well compromise in the direction I want to anyway. Which is more time on the bike, of course.
Maybe this is the kind of thing a coach could help me figure out. Or maybe there's no good answer.
Let me save you some money and time. Go ride your bike, alot. Ride hard, push yourself. Recover. Then do it again. Harder. Go climb mountains. You have those, right? Attack, Attack, Attack!!!!!! Every climb, every rabbit. Dont forget to rest and recover.
To get faster you need one thing. A higher power to weight ratio. So lose some weight, on you or the bike,both would be better. and increase the watts. Get stronger. Hill repeats suck but are hugely effective. Its not easy but it can be done. Its hard and it hurts some times, learn to enjoy the suffering.
Find a test hill, something close to home, should be easy. Warm up then hit the hill see how far you make it and how fast you do it. do a couple weeks of repeats with your riding. Hard all out efforts, as hard as you can till you pop. then coast back down till you are at 60% heart rate and do it again. over and over till you cant. rest and then repeat. you'll get stronger. Then after a couple weeks of that go hit the test hill.