This sounds like the perfect occasion for using Q&D, which is optimized for exactly your purposes. Have you read it? You could do two sessions per week in the 044 format, once 1H once 2H + minimalist get ups. Or do it with pushups in 033 format.
There are some tables according to Russian research, indicating that power training has great carryover to strength, hypertrophy, and endurance.
I have read it and have a kindle copy. I've run 033 once and had good results. I might throw in some more 6 week blocks.
Also depends on what your cycling aspirations are...
Are you racing or doing century ‘rides’ ? (I know that is on hold in a lot of places due to Covid)
Easy club rides? Aggressive club rides?
How many hours / week are you in the saddle? Do you do a significant amount of climbing? What percentage of time do you ride at or below AeT and at or above AnT?
What is your work capacity / tolerance? What is your recovery capability?
Because as you know if cycling is really your passion and focus then the vast majority of your effort should be directed towards that.
Lots to consider...
I would say however that what you are doing with S&S is fine however. I find doing TGU’s really helps me keep maintaining my form on the bike.
I am doing all of the above (though everything is on hold right now due to COVID). I spend 10-15 hours total riding per week, across 5 to 6 days, and I am very much acclimated to this. Throughout the year I do base phase (lots of Z2 and some long intervals), build (either structured intervals or aggressive group rides with recovery days in between), and race season (hard weekend rides, either crits, aggressive group, or long races 3-5 times per year, anywhere from 130k to 245k with a LOT of climbing).
I've found TGUs really help for the same reason
I thought cyclists tended to favor quad-dominant strength and power work, as opposed to posterior chain work.
All the cyclists I've ever trained alongside were doing front squats and leg presses.
They do. If you are going to be competitive in cycling then one is going to have to supplement their training with some dedicated leg work for sure. Sprinters and track folks even more so.
Back in the dark ages when I was racing... I spent an inordinate amount of time in the saddle and did indeed do squats, calf raises and because we didn’t know any better leg extensions and crunches...
These days even though I ride hard at times there is no ROI for doing any significant supplemental leg work. Sometimes I will do SLDL and calf raises but that’s it. As long as my ‘cardio’ stays strong I’m doing good.
The nice thing about S&S is that it sort of fills in the blank spots on the map. (For me at least...) If I was road racing again, I would not do it. MTB racing I might....
I definitely see what you guys are getting at, but I am in two minds and genuinely not sure. It's true that a lot of programs for cyclists are quad dominant, given the nature of the sport. And this is especially beneficial for track cyclists and sprinters (which I am not, I am more of a climber, which uses the glutes more than on flats. Aside from climbing, my one hour, 20 minute, 5 minute power is so much better than my sprint by comparison).
Another school of thought, however, is that for cycling, the greatest benefits from strength training are going to be neurological, as well as for injury prevention and balancing out the body (very similar to what offwidth said about filling in the "blank spots"). So this school of thought actually prioritises the posterior chain in training (which does contribute significantly to the pedal stroke, just less so than the quads).
As an example of this (that I could quickly copy-paste), a world leading strength trainer for professional cyclists/triathletes, Menachem Brodie, suggested this as a home workout for triathletes and cyclists:
Sounds kind of familiar, no?!
I am really not sure what to make of the differences between these two schools of thought. Personally, I've found prioritising swings/posterior chain and TGUs allows me to be more well rounded strength-wise, and fresher on the bike compared to when I do lunges, etc. But in the long run, I can't tell if doing the heavier quad dominant stuff would improve my cycling more than what I'm doing.... if anyone has thoughts on that I would appreciate it for sure