This is really good news for cyclists.

A new study was conducted on recreationally active men and women (VO₂max ~35–50 mL/kg/min for men, 30–45 mL/kg/min for women). Their strength levels were moderate, with squat 1RMs around 0.8–1.2x body weight (men) and 0.6–1.0x body weight (women).

For less trained cyclists, this concurrent approach could be an efficient way to build both aerobic capacity and strength in a time-crunched schedule. However, for highly trained cyclists, the impact of same-session training is less clear. Current research still suggests a minimum of 6 hours between HIIT and strength to avoid interference, but this study challenges that assumption.

More nuanced periodisation may be required for experienced cyclists to balance the effects of fatigue, muscle recruitment, and neural adaptations.

Example Training Session (Combined VO₂max & Strength Workout)

Session Length: ~90 minutes
Objective: Develop VO₂max while maintaining/improving strength

Part 1: VO₂max Intervals (~35–40 min including warm-up)

• Warm-up: 15 min at low intensity (50–60% FTP)
• 4 × 4-minute VO₂max intervals @ 110–120% FTP (or 90% VO₂max) - Recovery: 3 min @ 50% FTP
• Cool-down: 5–10 min easy

Alternative: If using a gym ergometer, set at 70–80% PPO, matching the study’s intensity.

Part 2: Strength Training (~45–50 min)

Main Strength Block (targeting lower-body power)

• Squat: 3 × 3 reps @ 90% 1RM (max strength)
• Leg Press: 3 × 5 reps @ 85% 1RM
• Leg Curl: 3 × 6 reps @ 70–75% 1RM

Explosive Strength Block

• Jump Squat: 3 × 6 reps @ 45–50% 1RM (fast execution)
• Knee Extension: 3 × 6 reps @ 50% 1RM (fast execution)

Upper-Body Strength (Optional if combining sessions regularly)

• Bench Press: 3 × 5 reps @ 85% 1RM
• Seated Row: 3 × 6 reps @ 75% 1RM

Key Takeaways for Cyclists

1. Time-Efficient Alternative - If time-restricted, combining VO₂max & strength in the same session is an option. - More novice or intermediate cyclists will likely benefit most.
2. For Experienced Cyclists - The 6-hour separation rule remains a safer guideline for trained athletes. - Recovery factors (fatigue, neural drive, glycogen depletion) become more critical. - More research is needed to determine whether trained cyclists would still see no interference.
3. Best Use Cases - Early-season or build-phase training (when adaptations are more general). - Time-crunched cyclists who can’t fit in separate sessions. - Master’s cyclists looking for efficiency without high training loads.

This challenges the assumption that concurrent training must be separated by hours. If integrated correctly, cyclists may train both systems efficiently in the same session—but more trained athletes should be cautious of long-term interference.

Read more here: https://pmc.ncbi.nlm.nih.gov/a...

On my mindThe Privilege of Pressure

There was a time when applying pressure in training was simple—just push harder, go deeper, and suffer more. If you cracked, you recovered. If you got injured, you bounced back. Now, things are different. Pressure still matters, but applying it recklessly isn’t an option.

As I get older, I’ve come to value pressure in a new way. It’s not just about going all-in on every ride or chasing every number—it’s about being deliberate with where and when to push. Pressure isn’t about breaking yourself; it’s about making sure you’re still in the game, still progressing, still feeling that fire without burning out.

The privilege of pressure is knowing that you can push, that you want to push, and that it matters when you do. It’s a sign that you’re still chasing something worthwhile. If you’re under pressure, it means you’re not done yet.

And that’s a damn good place to be.

Damian