If you have followed the instructions in the previous post about strength work, you have probably reached a muscular and technical adaptive change that allows you to move on to the next phases of phase development with guarantees. 

At this point we must propose two different lines of work that will depend on your condition and sports history.. From a modality-specific performance standpoint, After the anatomical adaptation phase, the maximum strength improvement phases would follow., explosive, specific... Phases of strength development that focus on the selective hypertrophy of fibers that explain sports performance.  But there is a case where you can an intermediate phase of general hypertrophy may be necessary. We are talking about the case of cyclists who have not obtained enough muscle mass during the anatomical adaptation phase or due to their sporting history, they have not worked much strength in previous years.. This can also be the case of young athletes.. 

This is why today we are going to pause in this phase to help those who require more time to build a sufficient muscular base to face the phases that we mentioned previously.. 

So the fase of general muscular hypertrophy aims to develop hypertrophy (increase in muscle section area) of slow and fast fibers, regardless of the sport modality and the distribution of these. 

In this phase we will work with medium and high sub-maximal loads. Which means that we will work with intensities between 60 and the 85% of the 1 RM (load we can lift for one maximum repetition). Although performing a one repetition maximum test may not be the most accepted method due to its difficulty, especially in athletes with little experience and the high risk of injury in all. The other variable is to work by other methods that we already mentioned above..

Your sessions should include a total of between 12 and 20 series distributed in 3-5 exercises focused on the target muscles to develop, which in this case would be the lower body. Start by doing between 10 and 15 repetitions with loads close to 70% and week by week he aims to progress, reaching the 85% of intensity with repetitions less than 10. 

Start with two weekly sessions separated by 72 h and you can do three sessions in a single week. We do not recommend doing more than three because recovery time between sessions would be compromised.. 

The main exercises should remain, squats, strides, hip thrust,  deadlifts and their variations if we talk about free work, and press work, curl extension, and other guided exercise machines. 

That we are not going to do a specific job does not mean that we should not or cannot add some guidelines that introduce us and approximate the work that we will do in subsequent phases, such as: 

The execution speed must be the highest possible for the load in its concentric phase. 

We can distribute the exercises in a circuit or take longer breaks between series to facilitate maintaining speed in the execution of these. 

There may be greater decreases in speed or power since the target for improvement is focused on the two possible types of fibers. 

Finally, It is possible that when you go to plan these training sessions, you are fully involved in the phase of general acquisition of form and have to live with multiple sessions on the bike. You should know that the maximum and simultaneous adaptation of both training sessions is not possible per se., since the processes of improving strength and endurance inhibit each other. Therefore, as far as possible try to space out your strength and bike sessions with a minimum of 4 6 hours apart.

Probably at this time of year you should give more importance to gains from strength work and therefore do these sessions when you are fresher during the day..