I have been trying to lift more regularly but so far it has really thrown a wrench in the quality of my cycling. I do my best to lift heavy, usually i do:
3x8 squat or split squats
3x10 leg curls or rdl
3x6 leg extensions
3x10 abduction and 3x10 adduction.

I do this once a week the day after my key session. But my legs are dead enough the day after that I really struggle to do my usual 2 hr zone 2 ride. I’d like to try to stick to 1 lift per week but is doing same volume on two days the move? I want to avoid having any lifting soreness before my key session and long ride.

When doing vo2 I normally just go all out, basically trying to hit a power record for that time interval. This leads to some pretty dramatic power drops interval to interval, so I’m not sure if it’s the ideal approach.

Is it better to set a power you can hit constantly every interval or just just go balls to the wall every time?

Building up a TT bike and I'm stuck on gearing. I keep going back and forth between the SRAM XPLR 13s group and just going SRAM road. I want to go SRAM for the wireless blips that I can put anywhere, but if I go SRAM I'm definitely going 1x. is using the XPLR group crazy for a TT bike? Are the gear jumps going to be too much? I will say that I've ridden the XPLR group on a road bike and hated the jumps. To the point I replaced it. So I'm guessing that will be even worse on a TT bike.

90% of the riding will be pretty flat. I go months without using the FD on my road bike. That has 50/34t and 10-33t so most of the time I'm just running 50 and 10-33t for all intents and purposes.

So maybe 52t or 54t with a 10-33t in the rear?