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concurrent cycling and resistance training

v1

Implements an evidence-based multi-phase program integrating heavy strength training with cycling to improve efficiency and power.

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cyclingstrength-trainingconcurrent-trainingperiodization

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Procedure

  1. Information Gathering & Baseline

    • Retrieve user history using get_user_history to identify current cycling volume and strength experience.
    • Check user preferences for available equipment (e.g., dumbbells vs. barbell) using get_user_preferences.
    • If 1RM is unknown, use compute_one_rep_max based on recent heavy sets to establish intensity targets.

  2. Phase Selection

    • Determine the user's current phase based on their timeline:
      • Weeks 1–6 (Base/Hypertrophy): Focus on 2–3 RT sessions/week, 3 sets of 8–12 reps at 60–80% 1RM. Maintain Zone 2 cycling.
      • Weeks 7–12 (Strength/Power): Transition to 2 RT sessions/week, 3–5 sets of 3–6 reps at $\geq 80%$ 1RM. Introduce threshold cycling intervals.
      • Weeks 13+ (Maintenance/Competition): Transition to 1–2 RT sessions/week, 2 sets of 3–5 reps at $\geq 85%$ 1RM.

  3. Workout Creation

    • Use create_workout to schedule sessions.
    • Use add_exercise to include evidence-based movements (Back Squats, Goblet Squats, Lunges, Deadlifts, Core Stability).
    • Sequencing Rule: Schedule RT sessions before endurance sessions or on separate days to prevent fatigue-induced form breakdown.
    • Spacing Rule: Ensure a 6–24 hour gap between high-intensity cycling bouts and heavy RT.
    • Alignment Rule: Consolidate high-intensity efforts by placing heavy lifts on interval cycling days to preserve recovery days.

  4. Strategic Deloading

    • Every 4th week, use update_workout to reduce RT volume by approximately 50% while maintaining intensity to facilitate supercompensation.

  5. Performance Monitoring

    • Monitor for improvements in cycling efficiency and anaerobic power (expected ES 0.35–0.56).
    • Ensure $\text{VO}_2\text{max}$ remains stable as per research indicating RT does not negatively impact aerobic capacity.