Weight Training For Cyclists - Adaptation Details

I’ve listened to the podcast a couple times, but it isn’t clear to me from that or the instruction in the Training Peaks plan - In the adaptation phase, are we starting over at 0 each day or progressing the weight from day to day? I know day one we do 0, 5, 10, 15. So then on Wednesday do we start at 0 again or what?

Also, is there an alternative to Nino’s plan that’s more realistic? None of that equipment is readily available.

Progressing the weight from day to day. Day 1 = 0, 5, 10, 15. Day 2 = 5, 10, 15, 20.

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and so forth - we intentionally do not specify how much weight to lift yet because that will come after you set your 1RM. Until then ‘feel’ your way up an begin to challenge yourself in the 3rd week.

I’ve designed a workout almost exactly like Nino’s that I do at my gym at the school I work at. The only thing I’ve purchased is the balance board. I also do a modified version of it at home where I don’t have as much equipment.

I’d be happy to share what I do as replacements for some of the workouts in Nino’s version where he’s using equipment most people won’t have or buy. Just let me know which specific ones your curious about otherwise I’d have to write a small book to cover all 17 exercises.

I’d be happy to copy “my list” of exercises I bring with me but the way I describe some things are in my language lol, so I can read it quick while working out.