I'm not riding everyday now, but when I do ride I'm trying to get the maximum training effect that I can get in a short period of time. On Tuesday I did this 48 minute SST(sweet spot training) effort on the trainer, with a total on bike time of 58 minutes including warm-up and cool-down. At this intensity level its hard, but not too hard. On Monday and Wednesday, I skipped riding and lifted weights on my lunch hour.
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So what is your view on lifting weights, and what exercises do you focus on when doing them?
That trainer session looks tough. I'd have a tough time staying focused at that intensity for that long on a trainer.
I've always lifted weights in the fall & winter, for both lower and upper body. Beyond possibly helping improve my sprint I'm not convinced that all that lifting makes me faster, but I think it is good for my overall health and fitness including maintaining bone density.
For lower body I do free weight squats, leg press, leg curls and calf raises. For upper body I do pulling exercises such as pull downs, chin-ups, and cable rows. I also do weighted dips, and bench press. I do some machines for abs. I probably should add more core exercises.
As for SST workouts on the trainer, it gets easier mentally over time. I still find it MUCH easier to do 40 or 50 minutes at 90% or so, than to do 2 x 20 at 100%.
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