Training
Training Structure
Concurrent training — lift first, then ride
Weekly Schedule
Mon
Lift+BikeLift + 10 mi
Full body lift first, then 10-mile easy ride
Tue
Long RideLong Ride
Aerobic base ride, Zone 2 effort
Wed
Lift+BikeLift + 10 mi
Full body lift first, then 10-mile easy ride
Thu
Long RideLong Ride
Aerobic base ride, Zone 2 effort
Fri
Lift+BikeLift + 10 mi
Full body lift first, then 10-mile easy ride
Sat
Big RideBig Ride
Longest ride of the week, mixed intensity
Sun
RestRest / Easy
Full rest or light mobility work
Lift First, Always
Resistance training performed before cardio minimizes concurrent training interference. Depleted glycogen from cardio impairs muscle protein synthesis signaling during lifts.
Rest Day Every 7–10 Days
Full rest or active recovery only. Mandatory for hormonal recovery, especially testosterone and cortisol balance during a caloric deficit.
Lifting Templates
Pattern
Exercise
Sets
Reps
Hip Hinge
Deadlift
3
5
Horizontal Push
Bench Press
3
8–10
Vertical Pull
Lat Pulldown
3
10–12
Knee Dominant
Goblet Squat
3
10–12
Core
Plank
3
30–45s
Rotate A → B → C across Mon / Wed / Fri
Why This Works
Interference Research
Wilson et al. (2012) confirmed that concurrent training can reduce hypertrophy outcomes by up to 31% vs. resistance-only training. The key mitigation: lift first, separate sessions by 6+ hours when possible, and prioritize recovery nutrition.
Why Cycling, Not Running
Cycling is low-impact and quad-dominant — similar muscle recruitment to squats but without the joint stress of running. Lower DOMS, faster recovery between sessions, and significantly less muscle breakdown per calorie burned at matched intensities.
Weekly Mileage Target
150–200 mi
3 × Short Combo Rides
~10 mi each after lifting
30 mi total
2 × Long Rides
30–40 mi each, Tue/Thu
60–80 mi total
1 × Big Ride
Saturday long effort
60–90 mi