T Nation

Sam's Hybrid Training Log

Alright, so I’ve been lifting reasonably consistently for about 14 years. The vast majority of that has been strength training. I’ve done a few powerlifting comps and a few strongman comps.

A couple of years ago I got a bike to ride to work and since then I’ve competed in I think 5 mountain bike races, 1 cyclocross races and 1 gravel race.

The goal is to be reasonably strong, look like I lift and be able to hang on in a cross country race and marathon mountain bike race.

The ultimate goal is to ride something like a 12-24 hour endurance event in the same week/month as doing something cool strength related.

Training looks like this

Monday - Heavy upper, intense work on the indoor bike
Tuesday - Squats, ~1hr on the indoor bike
Wednesday - really hard bike - indoor, ~1hr time trial like effort
Thursday - off, 1hr active recovery
Friday - Hypertrophy upper, hard mountain bike ride, ~2hrs with 50m in Z4 HR (161+)
Saturday - Deadlifts, 3-4 hour mountain bike ride
Sunday - off

Current FTP on the bike is ~325W
Rough numbers at the moment (all time #s in brackets)

Bench 130kg (160kg)
Squat 120kg (215kg) - rehabbing an injury here
Deadlift 220kg (262.5kg)
OHP 70kg (100kg)

Obviously not getting back to the all time PBs, or trying to, but just to give some context.

3 Likes

I’ll be interested in following along with this. I’ve recently got a gravel bike and gotten into cycling.

What’s your height and weight and are you in the UK?

02/11/2020

PM - Upper
Bench
110kg x5x2
102.5kg x10,8

OHP
60kg x3,3,3,2
50kg x10,8

Pull-up
Bw +5kg x12,10,8,8

Barbell Row
70kg x12,12 overhand
70kg x12,10 underhand

a) Push-up - Bw x50
b) Row - 45kg x50

PM - Sufferfest - half is easy - essentially a 36m indoor session, 15s sprint intervals…x40.

1 Like

Whoops.

I’m 189cm (I think that’s 6’2.5") and 100kg/220lb.
On my way back down to ~205lb to help the bike riding. I’m huge compared to a lot of the other riders when I rock up to race.

Happy to chat about any and all things hybrid related with my experience if you want to!

1 Like

03/11/2020

Lower A

Box squat
92.5kg x7
102.5kg x5
112.5kg x3

92.5kg x7
102.5kg x5
112.5kg x3

Front Box Squat
65kg x14,10,8

RDL
120kg x11,9,9

Nordic Ham Curl
Bw x3x10

  • mostly eccentrics

Bulgarian Split Squat
Bw x3x10

Single Leg Standing Calf Raise
Bw +5kg x3x10 each leg

Sufferfest - 14 Vise Grips - 55m
2 rounds of 7 intervals, 30/60/90/120/90/60/30 seconds

Is the indoor bike set up on a turbo trainer? I’m tempted to get one of those for winter but by the time I get a good one I could have another bike or at least upgrade my current one plus I feel like the whole point of a gravel bike is to get it out there in the mud and rain a bit.

I saw that sufferfest stuff on GCN YouTube, looks tough.

I have a Tacx Flux 2. I guess the perks of it are that I can jump on during lockdown and do structured workouts.

I definitely prefer to be outdoors but when the weather is really bad, especially when it snows, it makes it a bit tough to get a workout in.

Also I should mention that it’s dark so early at the minute and I don’t have huge appetite to hammer down trails at night.

Certainly not needed though.

1 Like

04/11/2020 - Sufferfest PM

Joyride straight into Long Scream

I hate long scream. It is one of the hardest workouts on that app. 30-something minute TT effort. HR well into the 180’s and nowhere to hide.

05/11/2020

1hr active recovery on the turbo. Very easy.

06/11/2020

AM - Upper B

OHP
50kg x3x3
45kg x11,13

RGBP
80kg x10,9,8

Seal Row
65kg x10,11,12

Pull-up
+5kg x12,12,11,10

Underhand Row
70kg x4x12

Jefferson Curl
20kg x3x12

PM Sufferfest later

1 Like

06/11/2020 - Sufferfest - Blender
1:36:28, 45.3km, NP 253W

1 Like

08/11/20 - AM Lower

Deadlift
140x7
160x5
170x3
150x7
160x5
180x3

-snapped the buckle on my lever belt this week so I was using a Spud velcro one. It popped off as soon as I braced a few times. It definitely was better than nothing but still not great.

Heaviest BB deadlifts in a while anyway.

RDL
130kg x10,8,8

Box Squat
92.5kg x3x8

Split squat
5kg x3x10

Single leg calf raise
5kg x10,10,8

2.5 hour turbo later

2 Likes

08/11/2020

Cut off the last 30m. Was spent and it was junk volume.

1 Like

Upper

Bench
20x2x10
40x5
55x5
70x3
90x2

112.5kg x4x2
105kg x6,6

OHP
60kg x4x3
50kg x9,9

Pull-up
+5kg x12,12,10,10

Bent over row
75kg x2x6 overhand
70kg x2x6 underhand

a) Push-up
Bw x50

b) Row
45kg x50

Sufferfest - Half is Easy
40x15s sprint efforts over 36m including w/u and cool down

1 Like

10/11/2020

PM - Lower

Box squat
95kg x7
102.kg x5
115kg x3
95kg x7
102.5kg x5
115kg x3
-heaviest since I started building back here. Didn’t feel as good as they have recently. That was the theme for the whole session. Exhausted today. Everything else was done with a bit less weight or the lower end of the target range.

Front Box Squat
70kg x3x6

RDL
125kg x3x6

Nordic Ham Curl
Bw x3x10
-still mostly negatives. Might get a GHR if I can work out the space and finances. Probably should just get my hammies to a level that I can do these.

Bulgarian Split Squat
Bw x3x10

Single Leg Standing Calf Raise
Bw x3x10 each leg

Sufferfest - 14 Vise Grips

1 Like

11/10/2020
Sufferfest - joyride straight into long scream.
Ow. That’s all

12/11/2020
Rest - walk x around an hour

13/11/2020
AM - Upper
OHP

50kg x5,3,2 @ 7
45kg x12,10 @ 10
-miscounted first set, supposed to be 4

RGBP
80kg x11,12,10

Seal Row
65kg x14,12,14 @ 9.5

Pullup
+5kg x15,12,10,8 @ 9.5

BB UH Row
70kg x4x10,9,9,8 @ 9.5

Jefferson Curl
20kg x3x12

1 Like

13/11/2020

Sufferfest - Blender - 1hr45m.

Tough, had to knock it back to 80% to get it done. Just had nothing in the legs.

Weekend was a write-off with fatigue.

16/11/2020

Bench
20x12
40x5
70x3
90x2
100x1

112.5kg x3x3 - bit shakier than I’d have liked.
105kg x8,6 - better than last week

OHP
60kg x4x3
50kg x9,10

Pull-up
+5kg x15,13,13

Bent over row
75kg x6,7 overhand
70kg x8,6 underhand

a) Push-up
Bw x50
b) Row
45kg x50

Some movements at the minute just feel like I’m at a ceiling, not sure why or what to do, but it feels like 60kg ohp and 110-120kg bench is just something I can’t break through for many reps. Similar issue with deadlifts, but I suppose we haven’t been doing those recently.

Sufferfest - half is easy - 40x15s sprints on a 15 on/15 off basis in two rounds.

2 Likes

18/10/2020

Yoga - ROMWOD

a) Box Squat
92.5kg x7
102.5kg x5
112.5kg x3
92.5kg x7
102.5kg x5
112.5kg x3
-ties my best since we brought this back. Obviously high, but pain free and something I can replicate consistently. In the absence of competitive aspirations I’m happy to leave it at this for now.

b) Clock Lunges
6x1 round each leg

c) Half Squat Banded kickback
6x5
-supersetted some physio stuff to ensure I actually do it

Front Box Squat
70kg x3x8

RDL
125kg x3x8
-could probably extend the ROM here?

Nordic Ham Curl
Bw x3x8 - eccentric only, still really difficult

Split Squat
20kg x3x10 per side

Single Leg Calf Raise
Bw x3x10

Sufferfest - 14 vise grips - 56m
2 rounds of 7 intervals, 30/60/90/120/90/60/30 seconds

4 Likes

19/10/2020

Active recovery - 48m turbo

20/11/2020

1a) OHP
20x2x10
30x5
40x5

50kg x2x5 @7.5
45kg x15,12 @ 10

  • main sets very easy, moving really well but probably overcooked the first amrap.

1b) Face pulls
Light band x4x10

2a) RGBP
85kg x3x8 @ 8.5

  • some kind of PB I think

2b) Pull apart
Light band x3x20

  1. Seal Row
    70kg x3x8
  • PB
  1. Pull-up
    +5kg x 4x10

  2. Underhand Row
    75kg x4x6

  3. Jefferson Curl
    20kg x3x12

1 Like