Winter Duatholon-strength and FTP - Page 2

Ok we have seem to created a bit of a monster here. I am not saying it is impossible but since I have not hit 280 watts for 20 minutes yet I do not think March 15th is very realistic for 300 watts. I did 285lbs today for three reps on the deadlifts but even if ahead of schedule I do the 300 lbs by early January. I doubt the 300 watts is going to happen by March...mainly cause I need the body weight and right now I just passed 181...need more time to get that many calories down to get closer to 200lbs. One focus at a time...

No but it will not make you a worse cyclist either. The only real issue with weight lifting and cycling is really that it takes time away from training on the bike.

-js

Improve, no, Hurt, no.

-js

Take it from an ex wrestler that watched weight more than most. You can reduce actual mass and body weight much quicker with resistance training than with cardio. Guys that want to get big, have to eat almost obcene amounts of food to get bigger. Most folks that maintain or only slightly increase calorie intake lose weight.

Not telling anybody else to do them, but I will vouch for squats/deadlifts for improving my TT endeavors. I find long climbs will tend to breakdown the muscles in my lower back such that they will be sore after a long climbing day. The next day, doing several sets of moderate weight squats/deadlifts will eliminate that soreness. Furthermore, a relatively stronger lower back/core will not be a detriment to hill climb TT success and squats/deadlifts/lunges will strengthen your core. If no one does else them, no sweat off my neck...

Agreed by the amount of calories I have been taking in now. It is very difficult as I am always eating. I do atleast 3,000-4,000 calories a day and weekend can go up to 5,000 cause of the cycling.

Clean food of that many calories actually hurts after a while to keep going....

-js

I am going to have a similar struggle getting to 300 FTP by the cutoff as well, but it is a goal and not a contractual obligation. IOW, I won't sue you if you only get to 285 or close. As an extra incentive, we could give credit for any combination of 600 total, i.e. 285 FTP and 315 DL, or vice versa. My inclination is that the 300/300 is the "Gold" standard, but that we should also recognize anyone who can combine a 600. By this standard, Felt could come out and hit us with a monster deadlift and take the whole 600.

Listen, we keep speaking about lifting and cycling about being anything other than mutually exclusive, then we risk arrest and prosecution by Cycling's Grand Inquisitors. Like, we are at the early stage of any civil rights movement and do not want to reveal our ultimate agenda. You start stomping around in your Inzer shirt and work boots and you're just going to scare the heck out of everybody.

Not to mention the economics of eating that many clean calories.

Back when I was trying to eat as much you are currently doing it wasn't so much of the cost of carbohydrates, but protein cost was pretty expensive. I would daily eat about a pound of lean red meat, about 12 ounces of chicken and about a dozen egg whites. That is not counting protein supplements.

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I am always stretching...between each set pretty much otherwise I would just be dead. Also two epsom salt baths a week can work wonders. My wife also does not mind a massage once in a while also.

But you got me a bit pumped today so I moved my deadlifts up on workouts. I usually save them for last so I know I am beat. I decided no serious dips today and straight to heavy deadlifts and no 4 x 10 as planned. On my last set put on the belt had the mirror in front of me and to the side of me, had circus video on the screen and just frigging went for it. Got three reps but I zoned on the second rep and the blood started to shoot through my neck....and my body turned beet red! What a friggin high! I was so zoned I had to stop myself on the third rep at 285...I could have gotten two more.

When I got of the weight...I had to come down so I went to the pull up bar and did a fast set of 20 chin ups....Talk about the stares...I was grunting pretty loud.

-js


Sorry protein powders are a minimum almost nothing...no sense in how people even cyclists are not taking some BCAA or Creatine daily.

-js

Sweet!!
I train in a very uninspiring gym these days. There is not an old school type of gym in my area. No one is allowed to even deadlift because they don't want any excessive noise. I believe most of the gyms in my area would prefer that you pay the membership and not show up.

I sure miss the old days at Coffee's Gym. The place was covered in chalk powder and the constant noise of clanging steel and grunts drowned out the sound system.

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I was a big fan of nonfat cottage cheese as well. Yeah, between the bad breath from being in near Ketosis almost constantly, and the grocery bills, my wife finally went on a bedroom strike and my 2 year involvment with a fairly strict Atkins/protein diet ended. I did not find it to be a great diet for longer cycling ventures absent a pretty hefty carbo load before the ride. Very steep hard sudden bonks while I was on that type of diet.

Now, I am all about whole grains and sensible balances of protein with relatively low fat intakes. I eat about 8 ounces of shredded wheat daily for breakfast with a half a cup of raisins. Talk about regular, can't get much more regular. My protein shot is usally midday lunch where I brown bag. And you can't beat boneless, skinless chicken breasts purchased in bulk from a warehouse store like Costco or sam's. My wife definitely likes this diet more.

I agree about the death of the true old school places. I started lifting at Ed Ryan's Gym in Glenolden Pa. Ron Teuflel is a product. Glenolden is actually where Vince Papale was from and went to HS. But Ed's catered to the very hard core blue collar lifter. He bought his equipment straight from York PA and some of it was fabricated by local welders and ship builders. great place

My gym use dto be a Golds Gym and than they converted it to a NYSC gym. They still have most of the old weight lifting equipment. But NOT ALLOWED TO DEADLIFT! WTF?

My gym is basically a cardio bunny wonderland and I admit I may be one of 5 guys who even attempts to deadlift but not allowed. Most guys are not even attempting half of the weight they are capable of doing.

I admit in some ways I go to this gym as I rather by a "big fish in a small pond" than a "big fish in a big ocean". Kind of why we are putting this challenge here, if you did at a weight lifting site we would not be seeing the same responses. They would not even know what a watt is.

-js

You're more than welcome to lift in my basement, where deadlifting is most definitely allowed. My local Y has a "girlie section" downstairs with the cardio and machines, But also has an old school iron pit upstairs with Olympic Bars, plates, dumbells; racks and benches of every type. I live in an old steel town where this iron pit is an old valued sacred cow that will always be here for the iron guys. Always a fair share of workboots worn. When they renovated the Y, it was understood that this room was not to be touched. Again, I usually lift at home, but it does have a great feel when I get over there. Even the smell is right. It is a cross between a prison weight yard and the old mill's "rec center."

That assumes that your time and energy to train as well as your ability to recover are unlimited. They're not.

Untrained or relatively untrained cyclists will benefit from almost any exercise including lifting. Highly trained cyclists including most mid to high category racers will almost certainly lose cycling specific fitness by allocating their limited training and recovery resources to non specific activities including weight training.

You're in a good position to undertake a n=1 experiment js. You've got power data from the last year and a half of focused endurance training on the bike. Keep recording your power data and see how they compare next summer. Let's see if your watts/kg still compare after half a year of weight training added to your cycling workouts.

-Dave

Yeah, that's the gist of it. If any lurkers read this thread and takes it as serious cycle-training advice, then that's their fault.

Thanks for the vote of confidence - I'm actually 6'1" and 175#.

Would it count if I can jump off the ground with my 100# wife over one shoulder and my 60# daughter over the over? I don't have access to a weight set, but could get a video.