Combining Strength Training and Cycling, for Time-Crunched Cyclists
Oct 18, 2023
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Guest Adam Pulford, CTS Coach for more than 13 years, discusses Zone 3 training intensity, combining strength training with cycling, lifting weights and doing hard intervals on the same day, scheduling training days, recommended weight and rep ranges for Time-Crunched Cyclists, and understanding '2-rep reserve'.
True recovery in zone one is important for optimal programming of Peloton workouts, rather than relying solely on zone three and zone two intervals.
Endurance cyclists can benefit from incorporating two to three days per week of strength training with heavier weights and focusing on two reps in reserve to stimulate strength and power gains.
Deep dives
Importance of Zone Three Training on Peloton
For individuals training on a Peloton bike, it is important to understand the significance of zone three in their workouts. While the Peloton's endurance power zone classes focus on zone three intervals with zone two recovery, it is not the most optimal approach for programming workouts. True recovery is found in zone one, which is below 55% of FTP. Zone three or tempo training feels like a six out of 10 on the intensity scale, while zone two is a broad range that encompasses a four to six intensity level. While weaving between zone three and zone two can provide some variance and efficiency in a shorter 45 to 60 minute workout, it is recommended to incorporate true recovery in zone one and explore more in-depth resources on zone three training like previous podcast episodes.
Incorporating Strength Training for Endurance Cyclists
Endurance cyclists, like the 58-year-old athlete mentioned in the question, can benefit from incorporating strength training into their training routines. It is recommended to aim for two to three days per week of strength training, focusing on heavier weights with eight to ten repetitions per set. Building up gradually and ensuring two reps remain in reserve can help stimulate strength and power gains in both muscles and nerves. It is also important to schedule strength training on the same days as hard bike workouts to optimize anaerobic switches and avoid overloading consecutive hard days. Contrast training, where hard days are balanced with easy days, helps facilitate better adaptation and overall gains.
Finding the Right Balance: Strength Training and Group Rides
Finding the right balance between strength training and group rides is crucial for cyclists like Dave, who noticed a drop in power and struggle to keep up during group rides after eliminating weightlifting. The recommended approach focuses on keeping strength training in the routine while decreasing the number of spirited group rides and replacing them with easier, zone two endurance rides. A structured week could include rest on Monday, group ride plus strength training on Tuesday, zone two endurance ride on Wednesday, group ride plus strength training on Thursday, recovery or short endurance ride on Friday, group ride plus light strength training on Saturday, and a longer endurance ride on Sunday. By incorporating strength training and adjusting the intensity of group rides, endurance cyclists can maintain or improve power while allowing for proper recovery and adaptation.
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.
