thisisbenji

How do you guys structure your winter lifting so as to still get in time on the bike without feeling fatigued.

I'm trying to schedule my week so that I get in about 10 hours of base miles each week, but I also want to lift 2-3 times a week. Yet, I can't seem to figure out good ways to get it done.

Carbonfiberboy 

For various opinions, read the sticky - Indoor riding and weight lifting.

For many years I've been lifting after I do a base or pedaling drill ride. There is good reason to believe this is the most effective way for a cyclist to do it:
https://www.ncbi.nlm.nih.gov/pubmed/21836044
Quite effective.

I've long advocated doing heavy sets of 30. However, this only works if you can already lift well, say squatting 12 of at least bodyweight or sledding 12 of 2.5X bodyweight, something like that.

A program I've used is to do circuit sets of 30 for a couple months, then a hypertrophy phase for a month or so, then a strength phase for a month or so, then a power phase for a month or so, then sets of 30 once a week to maintain. It's a little late to start something like that, though. I'm in hypertrophy now. YMMV.

thisisbenji

I'm not sure how I missed the sticky... I feel dumb. Thanks for the tips.

Carcinogent

You can lift 2x during the week after work for example Tuesday and Friday (allow 2days in between weight sessions for adequate recovery). On those days if time permits you can squeeze in a 1-1:30h Z2 endurance ride (on the trainer in the morning etc).

You can take a look at my blog where I have both a strength training programs and weekly summaries where I show how I actually combined time on the bike with strength training.

https://www.thetallcyclist.com/tag/strength-series/
https://www.thetallcyclist.com/tag/weekly-summary-2/

My off-season training ended in December and my 2013 training started in January, so I am currently building up towards higher volume. I recently posted my 2013 full training plan (look at Custom Carbon Frame and 400 Watts: 2013 Goals and Aspirations) where you can see how i intend to combine it all together. I don't do overly long rides on the weekend, however, if you do 1-2x 3-4h rides you can easily get to 10h total weekly training time with more than adequate time to recover during the work week.

Good luck with your base training, if you have more questions post them here, there is plenty of experience on the forum.

thisisbenji

Thanks! That's exactly what I was looking for. I was having a hard time combining the two.

Carcinogent

You are welcome! Remember to listen to your body and recover when needed.

Good luck!

Myosmith

I tend to do most of my weight lifting in the off season when the weather and roads are bad, I can't ride as often and my rides aren't as long or intense. This allows plenty of recovery time for a mix of resistance (weight or machine) training, indoor aerobic work (mostly eliptical trainer, but some swimming and indoor running), and some time on the spin trainer, in addition to the infrequent bike rides. I'm not saying this is the best way to do it, but when the conditions are ridable outside, I tend to ride a lot and my cross training gets limited to those times when work keeps me on a short leash (gym during lunch hour or quick 30 minutes before work) or when the weather would make riding dangerous. I do a lot of lifting at work and have other active recreational pursuits like hiking and canoeing during the summer, so I guess I still cross train if you want to call it that.

Its been tough to ride this winter, so I've been off the bike for nearly a month now due to bad roads and weather.

kevmk81

Here's a off topic question.

How far into your season do some of you keep up a core workout routine? Lifting weights, like squats, etc... stop for me about this time of the year (actually did my last weight session of the season on Saturday) due to the focus on the higher intensity bike sessions.

Carbonfiberboy 

I don't do core separately, i.e. when I'm done with weights, I'm done. I lift hard until about 4 months before my A rides, then do maintenance until 3 months before.

ericm979

I try to keep up core work, and weight work, once a week through the year. Some years I have skipped it for a couple months around my end of season A race but it turns out that I need the core strength to maintain an aero tuck on 20 mile descents.

Carbonfiberboy 

Where in your week do you put it? I sometimes have trouble with arm strength.

ericm979

I go to the gym on Monday. Tuesday and Thursday are intervals and group ride, Wednesday is less intense intervals, Friday a recovery ride, and Saturday and Sunday long rides, group rides, or races.

When I do 2x a week I add Thursday evening. That gives me until Saturday morning to recover. But hitting the weights harder does not seem to make me any faster, so I have not done that for the last few years.

Carbonfiberboy 

I was that way for a several years, but it started to catch up with me around maybe 64, without me quite realizing what was wrong. This year I'm back at the Friel weight program and was amazed at how weak I had become. I really need 3 days to recover from weights before a serious ride.