Chase the load
Bam Bam is the strength lever. Log every top set — you can't beat a number you didn't write down. Add reps or weight each cycle, not each day.
Gym Training Split
Strength Cardio Miles
Bam Bam Body — Newtown Square
Planet Fitness — Broomall
Two rides, twelve miles up
03
CrossFit / wk
02
Cardio / wk
24+
Bike miles / wk
The Week07 Days
The Point03 Levers
Two hard cardio days, no more
The Norwegian 4×4 is the highest-return cardio protocol there is. Twice a week is plenty — a third would just eat the recovery that Bam Bam needs.
Miles are the glue
Two rides, 12+ miles each, on whichever days the weather cooperates. Mostly conversational — this is aerobic volume, not a third interval session.