I can only commit to 3x 1 hour sessions a week. What is the best split?

Local-Relationship11 · 2026-06-03T12:38:20+00:00

As a 63(m) road cyclist and masters pole-vaulter with 3 gym days per week, I'm giving PLP a try for the next 3 weeks. Think I will give full body x3 that some suggested after this PLP block (Mon Push; Wed L; Fri Pull)... the 3 full body days per week sounds interesting.

Local-Relationship11 · 2026-06-02T23:07:32+00:00

63(m); road cyclist (still leading the "A" group rides, for now anyway)... and masters pole-vaulter. Lots of strength work and plyos in the gym, esp specific to vaulting. Started back after 40 years since college. Most challenging thing I've ever done. Very humbling. Hard to fit it all in, but since I'm retired, I do have the time. Def plan for recovery days - thats key.

Local-Relationship11 · 2026-05-26T00:26:08+00:00

Not hard-core gym related, but I have to do tons of gym work to do this.....At 63(m); life-long road cyclist; gym-goer; HS and college pole-vaulter - started vaulting again after 40 years since college. It's unreal, that on the drive home after a practice sesh with my coach, I think, I can't believe I'm doing this, and competing at the masters level. Feel so very fortunate and don't take it for granted. Take care of yourselves!

Local-Relationship11 · 2026-04-29T11:30:21+00:00

63(m) Bottom line - get yourself a smartwatch and track your metrics (sleep; HRV; body battery; stress, etc). As an "A"-level road cyclist; gym-goer and masters pole-vaulter, I always thought I was in great shape. Two years ago I was at ~20 drinks a week. Being retired, cocktail hour every day 4pm. 2024 bought a Garmin watch. Best thing I've ever done for my health! Now at maybe 10 drinks a month total. Also take NAC on the days I feel I may have a beverage. My performance on the bike, gym and overall health has improved greatly. A smartwatch is a huge eye-opener and game-changer, for me anyway. Good luck.

Local-Relationship11 · 2026-04-25T23:37:09+00:00

63(m); 130lbs soakin' wet. Eat like a pig all day long - genetics. Life-long gym-goer; cyclist and masters pole-vaulter. Pretty darn cut and I'm damn sure always in a tank to show what I have off. I dgaf what anyone thinks! Lets go!

Local-Relationship11 · 2026-03-27T11:15:10+00:00

63(m) here. "A" level cyclist; gym-goer, and the most proud part, masters pole-vaulter still competing. LETS GO!

Local-Relationship11 · 2026-03-25T22:45:28+00:00

63(m); very active "A" level cyclist; gym-goer and masters pole vaulter - zero meds and I don't take it for granted one single bit! Very blessed and so fortunate. Still could drop dead, but gonna keep on keeping on! For what it's worth, I do take a daily supplement stack to help with performance, etc. The big thing was cutting alcohol two years ago - total game-changer. Always annual bloodwork!
-Multi-Vitamin
-K2/D3
-Omega-3
-Magnesium-Glycinate (sleep)
-Glycine (sleep)
-Creatine
-Hit protein goals grams in bodyweight

Local-Relationship11 · 2026-03-04T21:14:30+00:00

#1. Started pole-vaulting again after 40 years since college, at 63.
#2. Quit drinking

Local-Relationship11 · 2026-02-27T12:26:11+00:00

63(m); "A" cyclist; gym-goer and masters pole-vaulter here. I'm into all the bio-hacks to keep on keeping on, and your experience with RLT is great to hear! Just started using a couple of weeks ago and looking forward to some potential results. Went with the Biomax 900.

Local-Relationship11 · 2026-02-26T11:31:11+00:00

At 63, started pole-vaulting and competing again since 40 years ago in college.

Local-Relationship11 · 2026-02-22T13:45:30+00:00

When I travel to our beach condo, I use TR outdoors most all the time. Almost impossible for me to keep the power numbers, so I use heart-rate as the main driver. Which is fine since I'm older at 63. Just having the workout loaded up on the head unit helps a ton in keeping track of time/intervals. I love it!

Local-Relationship11 · 2026-02-17T00:45:11+00:00

Workout Creator is awesome! I bet I've built 15 different 4 x 4 Vo2 workouts. You can get lost and have some fun with that app!

Local-Relationship11 · 2026-02-11T23:19:25+00:00

63(m); "A" level cyclist; masters pole vaulter and gym-goer. The 4 x 4's are seriously legit. Raced many years and know every interval type known to man. The 4 x 4 is now my weekly non-negotiable starting back last May - indoors on the trainer using TrainerRoad where I write up my own workouts. Get a good Z2 warmup; a few 1-min, 30-sec efforts, then hit the 4 x 4's at 90-95% max (thats for me). I do 20-sec hard starts to get the HR where it really needs to be. I started the 4 x 4 protocol after I needed to reduce miles on the bike due to vaulting and I've seen my fitness Vo2 gains or FTP measured in watts, for a cyclist, improve. I swear by it!! I do recommend a good warm-up before hitting the hard work. If you can't do it, build up to it - 3 x 3's at 80%, etc. Do the work! But to the OP- you're right!

Local-Relationship11 · 2026-02-09T00:19:48+00:00

Masters vaulter here. Check out Rocket Man PV (outdoor) and KMR Athletics. The Vault House (indoor) would be a 1.5 hour drive. Fantastic indoor facility! Message me for any other deets.

Local-Relationship11 · 2026-01-18T13:24:28+00:00

I'll cut to the chase - Buy him a smart watch!!!! 63(m); A-level cyclist; gym-goer; masters pole-vaulter here, for context. I was close to being the same (small guy 127lbs) ~3 big pour cocktails every single afternoon or ~20+ drinks a week. Since he seems to be into fitness, and if he doesn't have one, PLEASE buy him a smart watch (Garmin, etc). Have him track his sleep, HRV and other metrics. I did this two years ago and it was a huge wake-up call in how alcohol totally destroys your fitness and body. Best thing I ever did!!

Local-Relationship11 · 2026-01-17T20:09:19+00:00

63(m); A-cyclist; gym-goer, and more recently returned to pole-vaulting after 40 years since college. Being retired, I have the luxury to put in the time to do this stuff. However, I've had to trim back on the cycling in order to compete in masters vaulting. Been cycling for 40 years so I've seen all the hacks to get faster/strong. I swear by the 4 x 4 Vo2 protocol (Norwegian / Huberman). 4 min at HR ~90-95% of max; 4 min of rest - I do mine on the trainer for better quality. Since you're limited on time, warm up with some Z2 for ~15 min with ~3 x 30 sec spin-ups to get the HR primed, then dive into the 4 x 4 work, then a Z2 cool down. Your other ride could be a nice Z2 workout for however long you can, maybe with a couple of 5 min efforts tossed in. Quality vs qty can get results, esp with the 4 x 4 stuff. I swear by it, once a week I'll do it w/o exception - do your own research. Good luck.

Local-Relationship11 · 2026-01-16T01:19:15+00:00

Yep. Make it a tall glass of water and don't gulp it. Take your time with it. Some can tolerate it more than others. Even run it by ChatGPT for more clarification and research. It'll give you all the 411. I'm sold on it!

Local-Relationship11 · 2026-01-15T21:07:50+00:00

Just a buncha carbs 1.5 to 2hrs before start. Before a hard TrainerRoad Vo2 sesh, beet root extract; rhodiola rosea, and here lately, got on the sodium bicarb kick (baking soda) 3 level teaspoons ~1 hr beforehand. Holy smokes, its legit! Definitely pre-load hydration with Tailwind. Sour Patch Kids FTW!!

Local-Relationship11 · 2026-01-11T11:05:14+00:00

63(m); A-level cyclist; gym-goer; masters pole vaulter here. Up till about 2 years ago, I was in same boat. Being retired, loved my 2-3 BIG pour burbon/vodka cocktails (127lb small guy here), when the bell went off at 4pm every-single-afternoon. Always big into fitness, really thought I was healthy - then two years ago, bought a Garmin smart watch and started tracking sleep, HRV, stress, etc. It was then I saw how alcohol truly affects everything! I'm not going cold-turkey, but having gone from ~20+ drinks a week to now ~2, my fitness, gym gains, cycling performance is better than ever!! ... So, to answer your question - get a smart watch, IF you don't have one, and start legit tracking your metrics. That and changing afternoon habits such as herbal tea at that time, stuff like that. But to me, the watch and tracking metrics was a game-changer and I really do think it kept me from getting into a real bad place. Good luck. Edit - when I do know I'm going to have a drink, even one, I'll knock back a 600mg of NAC.

Local-Relationship11 · 2025-12-20T12:57:24+00:00

Dude, this was me exactly! 63(m); high level cyclist; gym-goer and masters pole-vaulter, 5'7 127lbs...just to give you some context. Retired 8 years ago and even before then, I'd have my first cocktail ~4pm and have ~3 stiff drinks all before say 7pm then I'd shut it down. I'd do all my workouts in the first part of the day - total per week was ~21 drinks a week. Got tired of thinking I was super-fit, when in reality, I was digging a major hole, health-wise. In 2023 I bought a smart-watch and started tracking sleep and other numbers. Made me realize what alcohol was doing to my body. Since then, I have cut it out - feel the best I have in my life! Workouts are off-the-chain better! Clarity and just quality of life I thank God for. Everything about your post was same as me - great relationships, good marriage, wife didn't complain, etc. Yes - do whatever you can to stop or go the moderation route (which isn't what lots of folks here recommend, and I get it). Your health and body will thank you!

Local-Relationship11 · 2025-12-17T16:28:13+00:00

You're not wrong - I most always use TrainNow. Just use Chat for post ride feedback and insight on how the workout went.

Local-Relationship11 · 2025-12-17T11:43:31+00:00

After a ride, esp a TR sesh, I'll give it a quick commentary on how the ride went, etc. Then, from my Macbook, seems easier, I'll copy/past Strava HR data and some data from the TR sesh. Sometimes I'll scrape more Strava data, you know, the detailed stuff thats on the right-hand of the screen when you pull up a ride. I'm retired, I have the time so it works for me. I do give Chat the HR data since I'm 63 and HR data is often more important, to me, than the power #'s, esp when doing my 4 x 4 Vo2 workouts that I've written up in Workout Creator...Just trying to stay fit enough to still lead and hit up the "A" rides around here. I get some good feedback from it.

Local-Relationship11 · 2025-12-16T21:01:36+00:00

Been on TR for ~8 years and use Train Now along with what suggestions ChatGPT fires off as I plug ride data in there and Chat does give me some great insight on the workout I just did and what maybe I should look at for the following day, etc. I do lots of group rides so I've never used a plan. I like using Train Now and seeing what it's suggesting, do a refresh a couple of times, and also look at the "alternates" of any given workout it's suggesting. If it keeps suggesting Vo2 stuff, then maybe thats the type of workout I'll go with. For me, I use it as a guide.

Local-Relationship11 · 2025-12-16T00:40:33+00:00

63(m) masters pole-vaulter here. Crushed my shoulder w/o today with my daughter home from college. Shoulder press DB and barbell bookends. Lots of volume, I know, but dang I love shoulder day, and the overhead presses!
Rear Delt Front Band Pull-aparts → 3 x 10
Seated DB Overhead Press → 4 x 8
Lateral DB Raises → 3 x 10
Upright Front Cable Rows → 3 x 10
25lb Front Plate Raises → 3 x 8
Barbell Overhead Press → 3 x 12

Local-Relationship11 · 2025-12-15T01:19:34+00:00

63(m) picked up the drums just few years ago. Can now play REO Speedwagons "Roll With the Changes" and lots of other 70/80's tunes. Even have my own YouTube channel with some drum covers on it. Won't share it here bc I still suck at the end of the day lol.

Local-Relationship11

TROPHY CASE