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  1. #1
    Registered User FrostyFox's Avatar
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    Lightbulb Cardio Crazy with strenghts building questions!!!

    I finally got back on my bike after having to take time off and focusing on my daily diet and Im prepping to compete in the 2020 Race Season. I have sepent the last 6 months working on my technique and endurance and I have some pretty massive workouts on the bike they are usually HIIT that range from 1-2hrs I am suffering from slight energy loss around the end of the workouts so my fueling strategy needs to be adjusted. But I'm still able to average a 186-189 BPM over these workouts. (Female: 5'3" & 32 , 122lbs)

    I have also started running to make sure I keep up my strength off the bike. But being a multi sport maniac I know this is not enough. My job as awesome as it is is very sedentary and I know I have lost lots of strength and everything else that goes with it. But after this latest very-minor knee injury I am very warry and kind of lost. I know I need to build up strength. But I am looking ot do that without getting big. I'm small and light and use to fight competatively but am having trouble transitiong what little strength I have been able to maintain.

    How or even can I ballance this with a workout program from BB.com? Should I just build my own plan or use something tride and true? I am so lost. Any suggestions and insight would be much appreciate. I know I do make mistakes, feel free to be critical I can take it.

    My diet consists of ... (I eat about every 3-4 hrs)
    5:30am:
    Water
    Nutrition Shake
    Vitamins
    OJ /w carrot juice

    8:30an:
    Cheezy Egg in a small corn torilla
    16 ox water

    12:30PM:
    16 oz water
    Lemon Greek Yogurt

    3:30PM:
    1/2 cup Oatmeal & 5-8 Raspberries
    16oz Water

    7:30-9PM:
    16oz water
    6oz baked chicken
    (sometimes with rice or rice pasta)
    (once a week beef instead of chicken)
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  2. #2
    Weak and foolish OldFartTom's Avatar
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    Your priority is not bodybuilding and your goals will conflict with attempting a classic bodybuilding approach.

    You should consider training in a similar style to athletes (which is often strength training as a supplement to their main training).

    Since you state your main goal as bike racing, maybe you should lookup the type of strength training advised for cyclists by searching a cycling website or googling.

    Failing that checkout advice from coaches like Dan John, Pavel Tsatsouline or K Black's "tactical barbell" approach https://www.amazon.com/Tactical-Barb.../dp/B01G195QU2
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.
    Diet restarted, target 69.x Kg, progress poor so far :(
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  3. #3
    Registered User jademonkey's Avatar
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    You shouldn't be running out of fuel on a 1 to 2 hour ride (I've trained ~50,000 miles and raced 200+ races). You need to make sure your glycogen stores are topped off before going out. Still, consuming carbs on the ride makes refueling afterwards easier. One thing that helps toward the end of medium rides (2-3 hours) is liquid carbs. Basically maltodextrin mixed with water and flavor. I used Infinit Nutrition. You can put up to 300 calories per bottle of water. On rides over 3 hours, I try to bring 250-300 calories of simple carbs per hour. So on a 5 hour ride that might be 2 bottles of Infinit, 4 energy gels, a couple gummy pouches.

    Depending on where you live, race season is fast approaching. Not much time for a standard off season strength program. Lots of people recommend getting in 1 strength session per week during training to maintain strength. I never did that because I raced every weekend. You don't wanna be doing strength training the week or two leading up to a race.
    Current.....................335 / 285 / 499............183 lbs
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  4. #4
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    Start light, progress according to the program. Continue to train as you would. Eat a bit more to ensure recovery.

    The strength (real strength, maximal output) carry over to your sport will absolutely blow your mind.

    Just adhere to it, don't change anything, be consistent and make sure you are recovering adequately (eating and sleeping enough to makeup for the extra work).

    Good luck
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  5. #5
    Registered User DCSpartan's Avatar
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    want to pile on the train like an athlete not a bodybuilder bandwagon. Because you are doing so much on the bike, you should keep your workouts failry short and focused on building strength. Tactical barbell would be a good starting place like others have mentioned. The operators I worked with would usually combine lifting workouts with LSD run/bike/swims, and save the "crazy HIIT" sessions for a seperate workout (although they would usually do a long run or bike after that as well). That approach would work well for you. You need to really think out when you want to do a lower body lifting workout so it doesnt impact your other training.

    Best of luck in the 2020 season!
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