absoludicrous

This is my first "off season", and I'm looking to integrate strength training into my off-season training plan. Right now I ride the trainer 3-5 days per week with a primary focus on 20-45 minute interval and sweet spot sessions. I'm folling a sort of time crunched methodology. However, I'd like to incorporate a couple days of lifting.

My dilemma is, how do I give my body ample recovery time, but be able to do both types of training and get results? Got a couple of plans below. My goal is to raise FTP, maintain aerobic gains from prior season, work on form, and add some muscle mass.

Plan 1:

M: Threshold interval session
T: Rest
W: Strength training
T: Rest
F: Sweet spot session
S: Strength training
S: Recovery ride

Plan 2:

M: Strength training
T: Rest
W: Threshold interval session
T: Rest
F: Strength training
S: Rest
S: Sweet spot session

Plan 3:

M: Threshold interval session
T: Rest
W: Strength training
T: Rest
F: Sweet spot session
S: Recovery Ride
S: Rest

Plan 4:

M: Threshold interval session
T: Rest
W: Sweet spot session
T: Rest
F: Strength training
S: Recovery Ride
S: Strength Training

Just making it up here, feedback is appreciated.

Carbonfiberboy 

I hit the gym after doing the trainer. Takes longer, plus an additional clothing change, but that's the only downside I've seen. My squat is no different whether I've ridden or not. Different energy systems IMO. I hold the trainer and the gym to 1 hour each. In the gym that means no chatting which can feel rude, so sometimes my gym time goes over. I'd still do it even if there seemed to be a negative effect at the gym. The important thing to achieve at the gym is muscular exhaustion, i.e. full fiber recruitment. As long as that happens, it's all good.

I suppose another downside could be a late dinner. I've often eaten what my wife put aside for me.

absoludicrous

Interesting. How many days per week are you riding and lifting, how many resting? Always on the same days?

I have access to free weights at work, and have considered strength and cycle training on the same day. Cycle in the early AM and weights during lunch.

Carbonfiberboy 

Unless life gets in the way, I lift twice a week, including on my easy weeks. In the PNW we usually also have the options of skiing and our once-a-week outdoor group ride. This year, what with the good snow up high and relatively rideable conditions down low, I've been getting about 7 hours/week into my two days of group riding and skiing combined. I have 1 rest day and then either ride rollers or go to the gym the other 4 days. Workouts are not necessarily on the same days week-to-week. Depends on the weather and life.

When skiing goes away and/or I can't group ride due to lowland snow, I'll double up on the rollers and gym as described, so that's two hard days. One day off, and then the other 4 days various roller workouts depending on how my legs are doing. At least one would be intervals, one a long FastPedal interval, and the other one or two probably zone 2. I go by a loose training plan, scheduling workouts by how my legs or morning heart rates are. I'm ramping toward a century by the end of February, possibly in a cold rain.