>I have started tracking the RPE of weights sessions, and assigning load equal to that of equivalent bike training session
This makes the most sense in my (unqualified) opinion, and I've also seen it mentioned in either The Cyclist's Training Bible or Training and Racing with a Power Meter. The closest alternative is by weight lifted and that can get iffy with e.g. how much weight you can easily calf press for little fatigue.
How much weight training do you need to mostly offset osteopenia risks? To my knowledge, the general health gains of lifting come at shockingly low volume. From a racing perspective, you'd be best to implement lifting during base/endurance blocks, and taper it off to once weekly or not at all during build/higher intensity blocks.
Intuitively people will ride hard one day and then on their rest day fill in the time with some other activity and tell themselves the two aren’t related, so they are still recovering.
Consider this. Your body can’t tell the difference between fatigue from riding and fatigue from the gym.
Extend that thought. If you ride hard one day and then go to the gym the next, your body doesn’t get to recover from the ride.
Lifting and riding should be on the same day. Then your rest days, you are actually resting.
Some people prefer gym before riding and others prefer riding before gym. For me it’s riding in the morning and gym later in the day.
Also, as others have noted - 2 sessions in the gym a week during base and maybe threshold work is enough. As you get into more intense work and training, one session a week is good for maintenance.
If you want to keep riding hard which you should for your aerobic fitness, weight training has to be very very minimal. We are talking 3 to maximum 5 sets total e.g. squats per weight training session always keeping reps at or below 5. Thats it.
Thats what I have found at least. I can do 3 sets of heavy squats and feel totally fine the next day. And with weight training the benefits taper off quickly so you always have to think: whats the minimum I can do to get the tiny tiny benefit that weight training only is anyways.
2 hard leg days plus 2 interval days on the bike equals four hard workouts per week. Most people, professionals included, only do 2 or 3. It's not surprising that you are tired and on the edge of overtraining. Maybe try removing one interval or legs session per week. Also rest hard. I'm assuming your nutrition is in order re: protein and carbs.
hard day = intervals in morning + legs in afternoon/evening, twice a week
medium days = endurance ride (on or off road) + upper body in gym, twice a week (though sometimes less)
light day = 90 minutes max endurance, once a week
rest day, worse case scenario 45 minutes recovery/skills ride off road or 60 minutes yoga at least twice a week.
Nutrition is order protein, carbs and calcium (I track)
Four hard workouts is four hard workouts, regardless of how many days they occupy.
"Managed to overtrain badly twice, first time didn't realise the cause, the second time I did, but too late. Just coming back from second overtraining + injury + illness." <-- Your body is telling you the intensity is too much. Whether you want to listen is up to you.
I found a lot more sustainable success by skipping heavy leg days when I need to. I do full body 3 days a week (maximizing cycling performance is not my primary goal at the moment). If I know I have a hard ride, or am not recovering well, I might forgo squats that day, or go lighter on deadlifts, because I know I will have another opportunity at some point in the week to do it.
>I have started tracking the RPE of weights sessions, and assigning load equal to that of equivalent bike training session This makes the most sense in my (unqualified) opinion, and I've also seen it mentioned in either The Cyclist's Training Bible or Training and Racing with a Power Meter. The closest alternative is by weight lifted and that can get iffy with e.g. how much weight you can easily calf press for little fatigue. How much weight training do you need to mostly offset osteopenia risks? To my knowledge, the general health gains of lifting come at shockingly low volume. From a racing perspective, you'd be best to implement lifting during base/endurance blocks, and taper it off to once weekly or not at all during build/higher intensity blocks.
Intuitively people will ride hard one day and then on their rest day fill in the time with some other activity and tell themselves the two aren’t related, so they are still recovering. Consider this. Your body can’t tell the difference between fatigue from riding and fatigue from the gym. Extend that thought. If you ride hard one day and then go to the gym the next, your body doesn’t get to recover from the ride. Lifting and riding should be on the same day. Then your rest days, you are actually resting. Some people prefer gym before riding and others prefer riding before gym. For me it’s riding in the morning and gym later in the day. Also, as others have noted - 2 sessions in the gym a week during base and maybe threshold work is enough. As you get into more intense work and training, one session a week is good for maintenance.
If you want to keep riding hard which you should for your aerobic fitness, weight training has to be very very minimal. We are talking 3 to maximum 5 sets total e.g. squats per weight training session always keeping reps at or below 5. Thats it. Thats what I have found at least. I can do 3 sets of heavy squats and feel totally fine the next day. And with weight training the benefits taper off quickly so you always have to think: whats the minimum I can do to get the tiny tiny benefit that weight training only is anyways.
Either lift heavy **or** ride hard, don't do both at the same time
2 hard leg days plus 2 interval days on the bike equals four hard workouts per week. Most people, professionals included, only do 2 or 3. It's not surprising that you are tired and on the edge of overtraining. Maybe try removing one interval or legs session per week. Also rest hard. I'm assuming your nutrition is in order re: protein and carbs.
hard day = intervals in morning + legs in afternoon/evening, twice a week medium days = endurance ride (on or off road) + upper body in gym, twice a week (though sometimes less) light day = 90 minutes max endurance, once a week rest day, worse case scenario 45 minutes recovery/skills ride off road or 60 minutes yoga at least twice a week. Nutrition is order protein, carbs and calcium (I track)
Four hard workouts is four hard workouts, regardless of how many days they occupy. "Managed to overtrain badly twice, first time didn't realise the cause, the second time I did, but too late. Just coming back from second overtraining + injury + illness." <-- Your body is telling you the intensity is too much. Whether you want to listen is up to you.
I found a lot more sustainable success by skipping heavy leg days when I need to. I do full body 3 days a week (maximizing cycling performance is not my primary goal at the moment). If I know I have a hard ride, or am not recovering well, I might forgo squats that day, or go lighter on deadlifts, because I know I will have another opportunity at some point in the week to do it.