Getting to some strength training for endurance athletes

strength
#21

Yeah, twice a week is sufficient. I would separate dead lift and clean days, though. Personally, I do strength three times per week, but only one of dead lift, squat, or clean/high-pull are part of any given day.

#22

Iā€™m presently going on Tuesday through Friday for about an hour at lunch. I donā€™t know how great a strategy it is, but Iā€™m doing leg oriented stuff on Tuesdays and Thursdays, which are the days I have harder bike workouts. My thinking is that the rest or easy days shouldnā€™t include heavy lifting. Does that make sense?
Iā€™m likely going to change things up for the rest of the calendar year and do a bit of zwift racing and social riding, but Iā€™ll try to keep the strength training going in one form or another. Otherwise, I have to talk to my colleagues at lunc.

#23

@Coach_Ian you may find this interesting. Came across it again on my PC. i studied with Charles poliquin several times. he was controversial and highly respected.

http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1060/Fifty_Super_Fat_Loss_Tips.aspx

#46 @Coach_Theia

#50 LOL

#24

Iā€™ve definitely eaten bugs by accident. Seriously though, 50 tips is a lot of tips, and some of them seem to me to be contraindicated.

#25

Ha! Love it @cullenac and @MarcnotMatt true about bugs (and mud, rain, snow and water off the pavement from the wheel of the rider in front of you)!

I agree that if you are doing heavy lifting for the legs you should do it on the same day you have a bike workout, preferably a few hours later and have a rest day on the next day.

#26

To give this context he is talking about lifters and aestheticsā€¦ we do a lot of endurance making this type of training tricky.

#27

#32 - No. Not going to happen

#47 and #48 are good across all training.

@MarcnotMatt yeah some of this doesnā€™t apply to endurance animals like us.

#28

@Coach_Ian, managed 2 reps @ 220 on the bench.

#29

Nobody else in my life cares, soooā€¦

#30

We all care @MarcnotMatt Well Done!!

#31

Ha! Thanks @Michelle. Iā€™m just goofing around a bit about our interests. At home and work, I know the second I open my mouth about FTP, Zwift, or Dura-ace vs. Sram Red, Iā€™m going to lose about 95% of the people I encounter. I live in a small town, so the people who are into bikes, running, etc are few and far between. I know that Ian cares, or heā€™s just really good at pretending: either way is fine with me. :slight_smile:

#32

Damn! Beast mode. Thatā€™s why you are the man-bear. I was able to do 5 reps of 205 on squat yesterday. Not bad for 140 lbs.

#33

Getting close to 150% of body weight! Youā€™re going to need those harem pants for real.

#34

And the fanny pack.

#35

Yep. Thatā€™s de rigeur.

#36

Beginning to think that I need upper back strength for the deadlifts. Iā€™m getting the bar up, but it doesnā€™t feel as solid as I think it should. I did one rep at 275 with the trap bar todayā€”tried for a second and I just rounded forward, so I stopped. Not bad for me. Stopping before I hurt myself, I mean.

#37

That is part of it. That is why we have the pull-ups and weighted pull-ups in the program. Another way to help build that strength is to go lighter, say down to 225, and make the negative very slow through the first 1/3.

#38

There must be more of this program that Iā€™m missing. Iā€™ve been doing pull ups, but not weighted.

Yes, I got carried away with the weight. Iā€™m going to reduce that and go for repeatable sets of 8. Probably lower than 225 even.

My quads feel like slabs of meat today.

#39

There are some workouts with weighted pull-ups. Other days have max pull-ups.

#40

Is this something distinct from the workouts in the present lab? I didnā€™t look closely, but I assumed from looking at a few that they were more of the tabata style, body weight type. Is the powerlifting type stuff part of a lab that I didnā€™t join?