Strength Training Q&A for Time-Crunched and Aging Cyclists

Key topics in this episode:

Question #1: I'm 77 years old and an experienced cyclist. I cannot find out just how much weight I should be moving at my age. Currently at 400 lbs on the [leg] press and 155 pounds on the squat - both multiple reps. How much weight is too much? How frequently?

• Short Answer: Compare you to you, not to others
• Long answers: Use qualitative and quantitative data as your guide
  • Qualitative: Rating of Perceived Exertion.  Hard days: 8-10 reps at RPE of 7-8 on a 10-point scale. Very hard days: 4-6 reps at RPE 9-10. 
  • Quantitative: % of 1 Rep Maximum (1RM). Either test or use chart from NSCA. 
    1. Strength: >85% for reps of 4-6
    2. Power: 80-90% for reps of 1-2, 75-85% for reps of 3-5
    3. Hypertrophy: 67-85% for reps of 6-12
    4. Muscular Endurance: <67% for reps of 12+

Question #2: “I'm using the time-crunched training plans. Should I put strength sessions on interval days or on one of the off days?”

• If you are only able to keep up with TCC cycling plan, then keep hard days hard and easy days easy or rest. Don't add strength training to easy or rest days.
• If all else is going well (you have extra time, sleeping well, nutrition is good, lifestyle stress is under control, etc.), then try swapping a rest day with a strength training day.
• When training volume is low and you have good habits already established, adding in a strength training session to your overall plan can be a healthy thing
• This can add strength and performance to both bike and off the bike life
• Don’t add this in if you are not sleeping well, stressed out, or are already missing other training sessions during the week. 

ASK A QUESTION FOR A FUTURE PODCAST

Links

• National Strength and Conditioning Association 1RM Chart
• The Aging Neuromuscular System and Motor Performance
• Strength Training Resources:
  • NSCA 1RM Chart
  • Article on RPE and RIR

Host
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

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