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.