Should I Start Lifting Midseason? Cat 4 Questions, Episode 31

Great Cat 4 Question came in (Brendan@EVOQ.BIKE)

Hey Brendan,

First of all just want to say thanks for the content you're putting out there.

I race time trials in the UK and I'm in the middle of my season (April to September) at the moment.

My homemade plan is simple: build CTL from October to March with mostly z2 rides and incorporating some longer tempo/sweet spot work, then I started doing threshold work in March, and spending more time on my TT bike which led me to a great block of races throughout May where I set loads of PBs.

I 'peaked' for a 100TT in early June, so I've taken a step back to rest, recover, rejuvenate before 'going again' and aiming to peak in late August. I've just started working in some vo2 max efforts on the TT bike and will continue the threshold work, as these two sessions are key to race performance I've found.

One thing I would like your advice on is lifting during the season.

I have a background in lifting – it was my main form of exercise for 4 or 5 years – and I used to be really strong i.e. 150kg squat and 180kg deadlift @ ~80kg bodyweight.

I haven't lifted in a while, so obviously I would start at a fraction of those weights, but I'm wondering whether, now that cycling is my main focus, and lifting is supplementary, whether it's worth starting lifting now in the middle of my season, or waiting until my races finish and I go into the 'transition/2022 prep' phase.

KUTGW

All the best.

Sam

Here's my reply!

thats a great question Sam! and thanks for the Kudos.

I'm a big fan of the gym lifting all year round, and with your big event more than 2 months away, you might find some benefit, however that is pretty close.

You'd really want to hit some lightweight (or bodyweight) adaptation workouts for 4-6 weeks, and then start getting into those fractions of weights of where you used to be. So with it only 8 weeks away, I don't know if that will make you more tired so that you are taking away from the bike work.

Aside from injury prevention, and all the good hormonal things going on, lifting seems to give a lot of athletes that extra gear, and some high torque capabilities, but it's really after they've BEEN lifting for a bit. I don't know if you'd reap that benefit, so it might be best to wait.

All that said, maybe get in the gym 1-2 times a week for the next two weeks and start with some adaptation stuff. even doing squats with body weight might leave you sore!

then see if you can still crank on the bike. if you feel like both are conflicting, just shelf it and get in the gym right after that race!

good luck with it!!! Hope you rip it up!

Thanks!

https://youtu.be/Fo2BG5XnIwA