Thanks for the replies, it looks like 5/3/1 is the way to go then.
I wanted to try a periodisation plan now because, apart from a few 3 hour trailquests, there's no long mountain bike races coming up soon, so I've got more chance of sticking at it.
On C&Js you could do something like:
That's not all that different to what I am doing for all lifts. I tend to warm up with an empty bar, work up to my maximum, then take 5kg off the bar and go to failure and repeat. Maybe I could try increasing in singles rather than sets like you suggest.
Whatever happens, I want to carry on mountain bike racing and
weightlifting. Maybe I could just lift twice a week when the racing starts, but I'm OK lifting three or four times a week for the next couple of months or so.
I've done a quick google search for 5/3/1 and there's talk of spreadsheets, but no actual spreadsheets to download.
Any links to one and the instructions on how to use it ?
hmm I feel your pain, I would like to do more endurance training.
The only advice I can give here is to ride longer.
I was quite concerned that I wouldn't last the distance when I entered my first 50km race, I had never ridden that far before.
Having now done a few 10 - 12 hour races, riding 3 hours is easy.
I really don't think I could eat much more than I do now. I take sandwiches to work and often have one or more left over for the next day because I can't eat any more. Usually a huge tea in the evening and a big bowl of muesli for breakfast.
The only thing I don't do is eat big straight after training. Maybe I should get in the habit of packing peanut butter sandwiches in with my gym kit to eat afterwards.
Last thing, when last did you have someone slapping or shouting at you when you are training?
There must be over a hundred people I see occasionally or regularly in the free weights area at JJB. Apart from me, I think I have seen about 3 people doing full depth squats, 1 person lifting an olympic bar overhead, and nobody deadlifting more then their bodyweight.
I generally try to avoid contact with anyone else there.