12-Week Strength Training Plan for Cyclists
Build power. Protect your body. Stay competitive after 40.

The Problem
Most cyclists avoid strength training because they don't know what to do in the gym, or they're scared of wrecking their cycling with excessive soreness.
Both fears are fixable.

What This Plan Does
A 12-week progressive strength program designed for cyclists who want to get stronger WITHOUT interfering with bike training.
You'll get:

✅ Exact exercises, sets, reps, rest periods
✅ Video demonstrations for every movement
✅ Progressive overload week-by-week
✅ Clear intensity guidelines (RIR, RPE, % 1RM)
✅ Strategic scheduling (lift AFTER hard bike sessions)

The lifts: Back squat, Romanian deadlift, standing hip flexion, single-leg calf raise - proven to increase cycling power.
Structure: Foundation (Weeks 1-3) → Max Strength (Weeks 4-6) → Deload (Week 7) → Power Integration (Weeks 8-10) → Power Taper (Weeks 11-12)

Who It's For

Cyclists over 40 preventing muscle loss
Masters riders maintaining strength, bone density, hormone health
Beginners to strength training (videos included)
Experienced lifters wanting cycling-specific progression

You don't need to be strong to start. You just need to be willing to learn.

How It Integrates With Your Cycling
Ideal schedule: Strength sessions AFTER hard bike sessions (Monday & Wednesday). This puts all hard training on the same days and prioritizes cycling.
Can't lift after cycling? Move strength to the next day (Tuesday/Thursday).
Short on time? Keep ONE hard bike session per week + 2 gym sessions (Monday & Wednesday priority).

How to Choose Your Weights
This plan uses intensity markers instead of prescribing specific weights:

2-3 RIR (Reps In Reserve) = Stop when you have 2-3 good reps left
RPE 6-7 = Moderately hard, not maximal effort
80% 1RM = Weight you could lift for ~8 reps max

Week 1: Start conservative. Choose weights you KNOW you can lift with good form.
Week 2+: Gradually increase weight as you get stronger.
Record your weights in TrainingPeaks to track progress.
Rule: If unsure, start lighter. You can always add weight next week.

What to Expect
Weeks 1-3: Some soreness (DOMS) as your body adapts. Focus on form. Lift 3x/week.
Weeks 4-6: Heavier loads. Strength gains accelerate. Soreness reduces. Lift 3x/week.
Week 7: Light recovery week. Lift 2x/week.
Weeks 8-10: Convert strength to explosive power. Feel the difference on the bike. Lift 3x/week.
Weeks 11-12: Maintain sharpness. Lift 2-3x/week.
After 12 weeks:

✅ Increased sprint power and FTP
✅ Prevention of muscle loss (sarcopenia)
✅ Improved bone/tendon health
✅ Better hormone health
✅ Reduced menopause symptoms
✅ Decreased fat mass

Nutrition
Masters athletes: Aim for 2g protein per kg body weight daily.
Example: 70kg (154lb) = ~140g protein/day
Post-workout: Consume 20-30g protein immediately after strength sessions.

What You'll Need

Barbell or dumbbells
Squat rack or sturdy bench
Cable machine or resistance bands (optional)
Step or box (30-45cm)

Delivered via TrainingPeaks

Fully editable
Lifetime access
Works on desktop, mobile, app
Detailed training notes

Price: $95 USD

About the Coach
Ric Stern, BSc (Hons) Sport Science. Professional coach since 1997.
Coached World Champions, Paralympic medalists, 2x Transcontinental Race winner, and hundreds of masters cyclists.
Featured in Cycling Weekly for going from wheelchair at 11 to 42 consecutive racing seasons - still competing at 56.

Two Key Principles

Won't wreck your cycling - Designed to complement bike training by scheduling strength AFTER hard sessions.
You'll know exactly what to do - Clear progressions with video demos and intensity guidelines.

Get stronger. Stay competitive after 40.