Heavy strength training mid season

As we get into the heat of the summer riding season, many riders are opting to continue their strength training, with a focus on continuing to build muscle mass.

But what if there was a small way that you could adjust your strength training to help you see even better performances on the bike?

It's simple, but not easy!

As the cycling community continues its journey of embracing strength training as a key (not a hindrance) to better performances and overall health, there are still a few areas yet to be explained by the research.

Luckily for you, we've got well over 25 years of experience in the weight room, and I'm going to share a big linchpin to your summer training that may knock your socks off:

Now is the time to lift "heavy."

Yes, you read that right. Now, in the ramp up to your main riding season.

Why lift "heavy" mid season

The increase of the demands you're placing on the cardiorespiratory system are going to pull resources away from other qualities in the body, which is why lifting "heavy" right now allows you to balance things out and see better overall outcomes. (Please note that the principle here needs to be applied differently to pro riders, as they have a very different training and racing rhythm that requires a different approach due to the training, racing, and travel demands.)

For the average cyclist, strength training in season with "heavy" loads gives the neuromuscular system a stimulus that lighter weights cannot:

• Higher force production

• Higher threshold motor unit recruitment

• Higher discharge rates from the motor units

However, it's important to know that lifting "heavy" weights mid season does not guarantee improved riding performance. Rather, it simply "raises the ceiling" for power and force production, which allows for a higher potential for power, force, and speed.

Applying this to your training requires that you were continually strength training through the entire winter, and at least twice a week leading up to June and July. If you stopped your strength training or moved to one day a week, you'll need to move through a twice-a-week hypertrophy program for five to eight weeks before you're ready for "heavy" lifting, as the nervous system and tissues in the body need the stimulus and time in order to be prepared for this kind of strength training.

As always, the focus of each session is quality work, not chasing after fatigue or being tired.

Usually, when we are doing "heavy" lifting in season, our focuses will be on a squat or deadlift variation working towards an RPE of 8-9 (notice it's not a max effort!), while the other exercises of that day's training session will usually be an RPE of 6-7 focused on supporting our needs for durability, comfort, and long-term health.

The caveat

But.

And there is a but.

Heavy does not mean your biggest loads of the training year. It simply means what feels heavy to you on that day at that time.

And this is where lifting based on Rate of Perceived Exertion (RPE) or Repetitions In Reserve (RIR) far outperforms "lift more weight/more reps that last week."

The latter is a far outdated approach, used mostly by gym bros and folks who have fallen for the myth of "if you aren't lifting more than last time, you're getting weaker."

Especially for endurance athletes, available energy and the ability of your body to push both on the bike and with weights is going to vary. This is due to a number of factors, including hydration status, life stress, training stress, sleep quality, nutrition, etc., and most importantly, the energy you have available to adapt to your training.

That last one is key.

If you do not have the energy and resources available to adapt to your training load, you're spinning your wheels in mud. I think it's safe to say that many of us have been there at least once in our riding careers. It's quite a frustrating place to be and leads to mental or physical burnout as we try to ride harder but get even less returns.

This is where strength training based non RPE/RIR really helps us excel and meet the body where is is on that day at that time.

What is heavy?

"Heavy" (in quotes on purpose) is going to vary from week to week, especially as you're dialing up your riding. This is something that is completely missed or ignored in the current research environment, as everyone focuses on Percent of 1 Rep Max (%1RM) and lifting to max effort.

Not only is lifting in this fashion counterproductive for endurance athletes because it steals energy and resources from primary desired adaptations, but the researchers are also failing to note that the 1 repetition maximum can vary as much as 17-21% on a day-to-day basis for the average gym goer, while the range may be as little as 2-5% for highly trained strength athletes.

Let that sink in for a minute.

This is something that is well known in the Olympic weightlifting and powerlifting communities.

As a real-world example, watch this video of myself doing three deadlift days in my early season. These are three weeks in the same training cycle of deadlifts: Weeks 1, 2, and 4 (deload week). The variability between these was 15% between weeks 1 and 2, and nearly 20% during the deload week.

Each week these weights were chosen based on what felt "heavy" after the warmup. The target velocity was between 0.30-0.40, which shows we are comparing Granny Smith apples to Granny Smith apples, both specific and precise.

While week 1 I technically had more speed on the bar, that was a day where I "left some in the tank," which is always a great decision, especially if you're looking to build on the bike fitness and not weight-room strength or fitness.

By checking your ego at the door and just going by feel, you'll have far better successes in season with your strength training, because when you're tired or carrying more fatigue, you still show up, get in a good quality lift, and continue making progress towards your riding and overarching health goals. Keeping "heavy" lifting in this fashion through your peak season can be a boon to your fitness and overall health, as you're keeping the tissues and systems firing in a way that allow for far better sharpness and fitness through the summer riding season.

---

At BaseCamp, we believe that every cyclist has the potential to achieve greatness, no matter where they start. Our mission is to create a community-driven training environment where cyclists and triathletes of all levels can train together, support each other, and grow stronger, faster, and more confident in their abilities. Our cycling training programs are expert driven and tailored to your needs. Whether you're a seasoned pro or just getting started, BaseCamp is where you belong.