Strength Training Advice

Sure, but look at gymnasts or martial artists… there are lots of very strong skinny guys…they just never trained to deadlift at that level, not saying they would be as strong as Anatoly, and for sure all world class athletes are from another level.

He still had to train focused on strength not mass and then had genetics to support what he achieved.

Nice set-up on the differences, MedtechD.

Although this is also matter of personal set-up. While you look ridiculous in you swimming short, I look like a fool on the bike on a mountain when I’m doing strength training, especially max strength.

I only have to look at the weight and it will give me 3-5 kilo’s extra.

While you are obviously more of the climber type, I’m more of the sprinter type.

So my weight training for max strength is only for a very limited time in the season, think weeks, before I let the core training and muscle endurance take over.

I never go all out in the gym either, because it will affect my training on the bike. It is just an addition.

I approach strength training from the whole body perspective. There are a lot of muscles that are not really trained on the bike, but can benefit your bike performance tremendously from strength training.

Too much leg work is a serious mistake. The general rule is that you don’t do consecutive days of hard intervals.

So, lets say that you do a zone 5 interval-session on Monday and a zone 4 interval-session on Wednesday. Doing a hard max strength session for your legs on Tuesday is a mistake, unless you are a pro with a great backup team.

A strength training program is personal and depends on the riders needs for his race and the strengths he can build with his body.

Yes, I also see strength training as an addition. And that’s why I think it is important to train the right way, to get the adaptations you’re after. These goals can be very different for different people as you point out. I wasn’t saying which one you should do, just to be aware of picking the right one for what you want to achieve.
The ‘hard’ interval session discussion is not for me, but @Alex knows that :wink:
I’m an enthousiast but don’t compete. My goals are much, if not exclusively, aimed at long events. My winter training is very much base oriented. Lot’s of Low intensity (3-4 rides + 6-7 walks/hikes per week) and only one progressive slightly higher intensity. Tempo intervals, gradually increasing in length first, then in intensity just sub-threshold. When winter is over, training becomes less structured, more on feel. Mostly longer endurance rides and some intensity sprinkled in during group rides.
I can do quit high volumes without getting fatigued, 12 - 18 hours a week for weeks in a row is no problem.
And yes, more of the climber type. You will not see me in front of the group on short steep climbs, but you will on longer sustained climbs.

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