Cycling Fitness / Training Advice

I can't believe I'm listening to this, but... about the 20min tests:

https://youtu.be/Y_lM_h_eSKE?t=44m58s
@AdsH

Got back from helping guide at a training camp on Saturday (albeit putting in a lot of my own efforts and doing a lot of my own training at the same time).

TSS for the week was about 60% higher than my usual week.

Appetite is approximately 10000% higher than normal. Initially it was fun, but it's getting boring now

is there a thread on lfgss which discusses weight training for cycling?
I mainly do oly lifting but really enjoy cycling for fun in the season and just wanted to read some discussions or opinions here on how weight training transits into cycling.

There's a strength training thread. It's not necessarily specific to cycling but it's where the cool kids hang out.

On a related topic - anyone know any good S&C coaches or PTs that know cycling based in west London and want another client?

May be too far for you but try Henley Practice (Henley on Thames)

Ah, yeah too far. I was going to Chiswick in the mornings on the way to work which worked well. I don't really want to head out of town and lose too much of an evening.

Thinking of quitting cycling and being a strongman? Better suited to your physique and beer appetite!

I'm already a strong man. Just think how much power I need to make to push my huge body down the road. #beefcakeBEEFCAKE

The real panzertank.

Nathan Haas put his gym routines on Youtube when at Garmin

https://www.youtube.com/watch?v=eyq6tt2oe-4

https://www.youtube.com/watch?v=oWNdB7bO6Ck

Am I alone in thinking that for us amateurs, you'd see more gains by spending more time doing well-structured on-bike training than spending time getting to/from the gym and doing a few reps? Gyms are also horrid places full of disgusting people.

You're probebrly right.

I do see some benefit from the small amount of 'conditioning' (I won't call it strength) work I do. But if you're already time strapped, then spend it on the bike. If I'm busy, the first thing to get dropped is the conditioning I do.

I think a lot of it is injury prevention and muscle recruitment activation.

You might. I might not.

I do enough (too much) time on the bike. Gym was refreshing and fun for me. It didn't seem to slow me down last year. My coach is injured though so I'm looking for a new one.

Have a read:

https://www.trainingpeaks.com/blog/year-round-strength-training-for-cyclists/
https://www.theguardian.com/lifeandstyle/2009/jan/11/cycling-strength-training
http://www.cyclingweekly.co.uk/fitness/strength-training-for-cyclists-is-it-worth-it-125222

when climbing hills, I run out of breath relatively easily. I can keep a steady/fast past for gentler slopes for a decent amount of time but I'd really like to improve my climbing.

Can I safely assume that climbing more hills is the best way to do this?

I can't be sure but I'm fairly confident that I never used to run out of breath this easily when I was playing football and running inbetween cycling. I feel like I'm an overall stronger cyclist but my cardiovascular has dipped since I stopped running/football.

Not weight training as such, but I found kettlebell classes massively improved my core strength and comfort on the bike for long rides. Probably didn't make me any faster, though.

Can I safely assume that climbing more hills is the best way to do this?

Yep

Do suitable intervals for the length of the climb you want to improve at - generally VO2max with a bit of Threshold I'd imagine for the average UK short hill. Can bang them out on the indoor trainer or just do hill reps.

Also, weight comes into play. I long ago realised I've the natural build (I like pizza and german wheat beers) to only ever be a trackie or a tester. I'm ok on short power climbs, but get dropped every time on longer climbs

I am a very weak and puny man with legs like twigs. I write enjoy 'strength' work in the gym for the legs an core conditioning for variety and to add a little power and robustness.

I do sometime question why i'm doing it though...
It can occasionally feel detrimental. The DOMS if i've not done a session in a while or if i've upped the weights can fuck me the next day, but if you get a regular routine its ok. If i had less training time i would ditch the gym though.

+1 for the Nathan Haas weight stuff. Plyometrics have helped him me a bit more spring on short climbs and anything out of the saddle.

Any lifting should be low weight, high velocity and lots of reps.

Wouldn't do it instead of riding but find its complimentary (complementary?) if you have time.

Also lift weights to make your arms look good in a summer jersey.

I don't eat to make my arms look good in a jersey.

Also what you should be doing depends on what type of rider you are, climber V sprinter. Sprinter should be doing raw strength work. Climber more core style.

Haha i don't go anywhere near any upper body stuff beyond core. You definitely won't find me doing bicep curls in the mirror

I find foam roalling a taxing upper body workout! Pathetic human indeed.

My sessions were timed around speedwork and I usually managed to recover ok. I'd get DOMS the day after my turbo session. Scherrit might have a contact for me but my riding is likely ramping up to the point where I won't be recovering for days so I need to manage it. Like skinny said, it's the first thing I'll drop if I feel I can't manage it along with the cycling.