My workouts are out of sync. Doing a Strength session today at the gym. Usually that’s on a Monday or Tuesday.
I’ve moved to the Strength Maintenence part of my plan, which is high weight and low reps. For example: 80-90% of max, 2 sets with 8 reps per set. Strength maintenance sessions are only once a week. Once a week allows for more time to recover for the weekend, and time on the bike.
Abs and lower back still get high reps, 3 sets of 20 each.
If time allows 2 or 3 20min hill repeats with teammates this evening.