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Reminder; you can do these using SIMPLE methods- perceived effort, counting your pedal strokes, heart rate, power meter, "dumb trainer", "smart trainer".. rollers! And I have been doing these for years.
So far we have covered: Muscular Endurance or Muscular Strength work (part 1), sweet spot (part 2), & VO2 max (part 3).
This week: Off the bike strength work!
What the heck are you talking about?
Very simply put, combing strength WITH a trainer/bike session. However, one could also do this with a run session as well and I've done this with hill repeats, short loops, and a treadmill. A story for another time!
Now, I can't take credit for this type of session. I didn't do these until I started working with Tim Waggoner (aka Lucho from Endurance Planet ) in ~2017 and they quickly became part of the repertoire and when I did them regularly- saw big gains and had a ton of fun! When I can get athletes to embrace the type of session, I have never not seen big boosts in bike strength, FTP, and overall power on the bike (and in "general fitness") as well.
There are SO many ways to do this type of session - the specifics of the bike and the strength routine are numerous. That being said, usually we see decreased effectiveness (and too much load/fatigue) when combing very strenuous bike AND strength - so VO2 max work and/or heavy lifting generally doesn't work well - the demands of each are too high and if an athlete can "get through it" - the fatigue is fairly high afterwards. Combing aerobic work/zone 2 up to short bouts of threshold (zone 4) with body weight, isometrics, and/or moderate to low weights with mid range reps is the "sweet spot". My personal favorite is some combination of strength work with tempo (zone 3) work.
What's the benefits?
1) Increased durability. Ultimately when I prescribe this type of session the focus is on building durability on the bike (and overall) in a session that isn't incredibly demanding. Akin to big gear work (part 1), improving mechanics, and "time to fatigue" which is important for long distance events such as ironman and long cycling events (gravel, multi-day rides, etc).
2.) Increased strength. This one can be tailored to bike strength but also overall "general" strength depending on the type of session you incorporate. Maybe you incorporate a full body sort of session keeping most of the strength work for the legs on the bike (e.g., big gear strength work), and hop off the bike to include core, back, upper body strength. Overall - you WILL get stronger!
3) Low to moderate recovery time. Now of course I can build a session that would crush almost anyone.. and some of the athletes I work with may actually think that is my intent with some of the sessions I give them. ha! It is not and while on occasion I do prescribe some very challenging sessions that may require two days of easy efforts, they always come back stronger (and usually asking for more!). If appropriately prescribed, these sessions should not impart a HUGE fatigue load either aerobically or mechanically/muscularly.
4) Efficiency. Obviously knocking out some aerobic work with a targeted strength session combines two sessions into one - so less time spent overall, something that athletes with hectic lives can appreciate.
5) Fun. For those of you who maybe aren't thrilled with the trainer- adding these strength intervals between cycling intervals can make the time absolutely FLY! Very focused work on and off the bike forces our attention to stay present and IN the interval (even if our legs are saying- NO MORE!).
Who should do these?
Everyone! Seriously, these can be tailored to so many disciplines from short to long course, multi-day, gravel, anyone looking to build strength and durability. Adding these sessions into a base building season for cyclists, 70.3, and ironman focused athletes has produced very strong races early season and more durability to handle the higher volume as the season progresses. Less injuries so we can train more and harder and race at our potential when the time comes!
Okay, so how does one start this type of training?
Like the last three modalities - slowly and in small increments. If you've taken some time off strength work, keep those intervals short and do exercises you are familiar and comfortable with. The bike portions that I would recommend here are fairly mild- BUT if you have taken some time away, keep the intervals short and overall time of the session reasonable (depends on you and your overall fitness). Again, we are always looking for consistency over any sort of "hero" session.
How often should these session be done?
Once a week or every other week to keep things interesting if you are new and up to 2-3x week if you love them and enjoy them! In the past few years, Lucho has indicated he almost never "just rode his trainer" because of his aversion to "sitting stationary - BORING". So he was always incorporating some sort of strength work into the bike (or treadmill) run sessions. And he's a serious boss of an athlete!
Okay, get to the session coach! Here is a fun one to try:
warm up 5 mins largely unstructured..
Ramp up 4 mins from 60 to ~80 %FTP zone 2- zone 3
8 x
30 seconds ON
30 seconds OFF
Main Set:
Strength:
25-50 air squats
8-12 bulgarian split squats - slow down 3, hold 2 seconds, strong up, add weight if you it!
front plank to failure (volitional)
wall sit to failure (volitional)
Bike 2x
3 mins 80-85% FTP zone 3
1 mins 90-100% FTP zone 4
1 mins 60% FTP zone 2
Strength:
25-50 jump squats or air squats (if you aren't comfortable jumping)
3x isometric bulgarian split squats - hold the low position to volitional failure
25-50 russian twists, loaded if you have weight
8-12 glute med side plank w/leg lift, slow raise, hold at top for 5-10 seconds, slow down
Bike 2x
3 mins 80-85% FTP zone 3
1 mins 90-100% FTP zone 4
1 mins 60% FTP zone 2
Strength:
30 walking lunges (each leg) OR 3 x 10 single leg lunges if stationary - slow and controlled
8-12 bulgarian split squats each leg slow down 3, hold 2 seconds, strong up, add weight if you have them
20 psoas crunches - banded if you have them OR bicycle crunches 20-30
wall sit to failure (volitional)
Bike 5 x
1 mins 90-100% FTP Zone 4
1 mins 55-60% FTP low zone 2
Strength:
25-50 jump squats or air squats (if you aren't comfortable jumping)
3 x 8-12 reverse lunges w/weight if not challenging enough and you have it
25-50 russian twists, loaded if you have weight
8-12 glute med side plank w/leg lift, slow raise, hold at top for 5-10 seconds, slow down
Bike 5 x
1 mins 90-100% FTP Zone 4
1 mins 55-60% FTP low zone 2
Strength:
30 walking lunges (each leg) OR 3 x 10 single leg lunges if stationary - slow and controlled
2 x Bulgarian split squat to failure - can you beat your first time?
wall sit to failure, can you beat your first time?
front plank to failure- can you beat your first time?
50 -100 air squats, push to high level of fatigue
Bike 4 x
30 seconds HARD
30 seconds Easy
Cool Down: 4 mins (more if you have time!)
Total time: 90 mins
* This session may take you less than 90 mins. I usually estimate a strength interval at 5 mins, but some athletes are faster and some are slower than this. You can always get going and if it runs long, cut down the intervals as you need. Also, you could take one of these strength intervals and do the same exercises each time, I tend to modify to not overwork any one muscle group. This session is leg strength heavy with just enough core and upper body to give you a very brief break!
**This session should be done with fueling onboard. The intensity and strength work is such that trying to do this fasted would decrease the effectiveness & quality and could even have cortisol implications. Slightly more carbs before the session and/or during warm up will ensure you have the necessary glycogen and fuel to get the absolute most out of your body.
As always, if you'd like the session file, drop me an email with your preferred file type and I will send it your way! (mikki@cordilleracoaching.com)
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