goose70

It's that time of year... Do any of you have recommendations for a base training program that is compatible with a smart trainer (Wahoo) and requires no more than 8-10 hours/week on the bike? A program that incorporates weight training would be ideal. I see some base-specific offerings on Training Peaks, but am curious if any of you have tried them. I'm also intrigued by the advance base training program by Tailwind Coaching. Ideally, I'd like a program that incorporates weight training --- I know what to do in the gym, but knowing the best days to fit it into my cycling program is the challenge.

Thanks.

Seattle Forrest

I don't have anything useful to say on the Wahoo side, but since you're also asking about weight training, here's a good beginner program that's well balanced and won't take up too much of your time. (Also, it's free.)

https://stronglifts.com/

goose70

Thanks. Interesting concept. I may just try that. I've been weight training for a long time, but my real knowledge remains limited. As it relates to cycling, my rough understanding is that heavier and fewer reps is a better compliment to cycling than lighter and more reps, since if you're doing the latter, then you're mostly just working the way cycling works your muscles, anyway, rather than improving on your muscular force potential. Of course, you also don't want to add too much muscle weight, but given my build, calorie burn and the relative time I have to spend in the gym, bulking up is not a big danger.

goose70

I posted this in the training forum, but think it might be suited here, too. Do any of you have recommendations for a base training program that is compatible with a smart trainer (Wahoo) and requires no more than 8-10 hours/week on the bike? A program that incorporates weight training would be ideal. I see some base-specific offerings on Training Peaks, but am curious if any of you have tried them. I'm also intrigued by the advance base training program by Tailwind Coaching. Ideally, I'd like a program that incorporates weight training --- I know what to do in the gym, but knowing the optimal days to fit it into my cycling program is the challenge.

Appreciate any recommendations.

Thanks.

caloso

I'm in the middle of a canned base program on TP right now. It's called "Get Lean Now" by Hunter Allen. I don't know how it works with a smart trainer, but I notice that it uploads each day's workout to Zwift if you have those programs linked up. It averages 9 hours a week, and I believe the longest week is 13 hours. It has rest days built in, but nothing about weight training.

It's fine. Nothing spectacular. The main thing for me is that I have a workout scheduled everyday and I just do it as well as I can. If you do it consistently, you'll see your CTL rise steadily.

hubcyclist

trainerroad sweet spot base, they have low/mid/high volume. I follow the high volume (10-12hrs per week). Last year my FTP went from 275-295 in 12 weeks. It's a lot of bang for the buck. I'm at 285w FTP right now and mixing in some sweet spot work with some other training stuff during CX season but I hope to hit the program in earnest again starting in December.

Hermes

@goose70 You may not have duplicate threads running in different forums. Which forum do you want? I will close the other one and merge the threads.

In general, posters here train to race whereas in the training and nutrition forum, many posters train for the sake of training or train for events such as charity rides. A better way to frame this topic may be state a goal and then ask about a particular protocol to achieve that goal and what experience others may have.

Keep in mind that merging threads is a pain in the ass for moderators since we have to read all the posts and make sure that there are no duplicates in the merged threads.

To answer your question specifically, I do not use a smart trainer and I use a periodized program where this time of year is about strength and adaptation. So the emphasis is on strength training and adaptation on the bike.

When I started racing in 2007, I used a coach that had a cycling gym. I would show up for a workout twice per week in a circuit that featured 10 sets of 10 reps working the pedal stroke muscles and then jump on the bike on a trainer and do low cadence intervals. I was shot at the end of the workout and my legs were fatigued to the point where I was very slow on the road. The coach did not care about road performance. Over time, I increased the 10 sets of 10 to 10 sets of 15. We did about 2 months of that and then went into the mountains for climbing work. That was followed by speed work and motor pacing and then racing. So there is a protocol mixing strength training and cycling to support an early season racing schedule.

goose70

Thanks, Hermes. I think this forum is getting a better discussion going, so please close the Training forum thread.

And yes, this training Q pertains to road racing.

Hermes

Merged threads.

UmneyDurak

Second on TrainerRoad. Teammate used it for last couple of years with good results.

Ttoc6

Trainerroad. Pick the sweet spot plan you have time for.

ancker

The Sufferfest has what you're looking for.
Bike plans for just about everything you can think of, AND strength plans that are modeled around and fit together with the bike plan.
There's also yoga and mental plans if you want.

BK84

TrainerRoad. I have seen good results with all of their plans that I have done.

Doge

Good place to start is below. A book. Arnie has extensive trainer workouts.

Smart Cycling: Successful Training and Racing for Riders of All Levels Paperback – March 26, 1997

by Arnie Baker (Author)