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3 Phases of Strength for Cycling


Peter Glassford

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13 Weeks

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Plan Description

3 blocks of 4 weeks (12 weeks) with strength workouts only - you program any cardio/endurance on top of this or consider a phone consult to discuss appropriate endurance training.

This is a 2 day a week strength program that includes guidance on nutrition and includes a weekly yoga session.

Each of the 3 routines includes a PDF download you can print or keep on your phone.

A deload/off week is scheduled every 4th week where you learn the new routine with 1 set while recovering for the upcoming block.

Enduranec training can be added on top of this but my suggestion is that strength takes the focus and volume is adjusted to ensure quality for the 3 strength periods.


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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x2
1:50 hrs 1:00 hrs
Custom x1
0:27 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
1:50 hrs 1:00 hrs
0:27 hrs 0:30 hrs

Training Load By Week

Peter Glassford

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Helping busy adult athletes balance life and big crazy adventures!

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