12 weeks of Strength Workouts For Cyclists

Average Weekly Training Hours 01:59
Training Load By Week
Average Weekly Training Hours 01:59
Training Load By Week

*** NOTE THIS DOES NOT INCLUDE BIKE WORKOUTS ... ADD THIS TO YOUR CURRENT ROUTINE***
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For $99 Canadian I offer 3 months 100% Made For You Plans, which often works better as it takes your schedule, goals, equipment, and abilities into account -> http://smartathlete.ca/training-plans/
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A Gym and free weights are used in this plan. Email for an adjusted plan for bodyweight.

2-3 days a week building through following phases:

1) Anatomical Adaptation 1 (4 weeks)
2) Anatomical Adaptation 2 (4 weeks) *adds some jumping and new movements, lower reps
3) max strength - (4 weeks)

4) Maintenance - A final week is included with directions for next steps/maintenance after you finish the 3-week program.


Goals - Improved movement quality through ROM including tissue quality.
-> allow increased # of positions on the bike to be used comfortably and powerfully
-> enhance bike position/efficiency
-> Reduce Injury (shoulder/hip strength/mobility)
-> address injury (mobility during sessions)
-> Build strength and resilience for on bike and off bike challenges (hike-a-bike, crashes, kids jumping on you!)

Please feel free to email me peterglassford@gmail.com for more or get a 3-month Custom plan for $100 at www.smartathlete.ca to have the plan designed to you, your goals and your schedule.

Thank you for checking out my plans!

Sample Day 2
0:56:00
94.8TSS
Test - CP3 AND CP20 (DL2) short

Note: The Download file is there to guide your timing if you like. Do not use ERG mode unless you can adjust the loading based on the day.
-Today is a 'test' day - this is just a workout. Prepare like race day but your only task is to pedal hard and be motivated. These are very valuable simulations of race day. Always finish tests and races to hone your ability to achieve PERFORMANCE ON DEMAND. Do what you can TODAY
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Common errors: Not calibrating, not having power or repeatable distance, underfueling in day/morning before, eating too close to test, Not having fan/cooling indoors, using different devices.
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* if don't understand test/performance metric See this FAQ video http://youtu.be/lccnJuGlMiA or email
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Where: Ideally on a big hill but use what you have. A trainer, rollers or local concession/industrial block work fine. Ideally you can go to same spot to do test so you can compare distance as well as wattage.
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**for trainer/zwift USE MANUAL MODE so you control wattage/output
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WU: Like a race. Be sweating and activated before the workout. Customize this to your preference so you are familiar on race day.
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If you don't have a personal WU try 20-30 min w. 3-6 x 45-60 sec hard efforts with slightly higher cadence. Aim to have HR close to threshold/race average HR by end of warmup.
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Main WO:
- Complete a 3min TT holding the best Power output you can for 3min. Do not pace for the 20min, this should be very hard/fast.
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- 10min very easy spinning. Try to keep this duration the same between tests to gauge recovery ability.
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- 20min TT holding best power output for 20min, a 10-30sec hard start then settle in a bit below target watts for first 10min is usually the best strategy.
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CD: Spin easy to finish time
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POST: TELL ME how you felt, strategy and anything about the days before, list key workout data (you should see this on your device as you finish interval) :
Cp3 - 330w avg , max HR = 180bpm
Cp20- 240w, max HR = 170bpm

Sample Day 4
0:45:00
Strength Adaptation Phase 1 (AA-1)

download the attachment to this workout for image examples and to print or store on phone.
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-*Anatomical Adaptation is meant to get you ready for heavy strength training.
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Avoid pushing too hard in this phase, keep a few reps/sets in reserve always/Form focus.
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WU:
2-5min cardio to get blood moving/temperature up *Skip , row, bike, run, elliptical all great
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6 reps of 3-4 Active Flex movements such as lunge w. twist, glute bridge, sumo squat, airplanes, scap pushup, over-head dowel, inch-worm
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MAIN SET A:
3 sets 10-15 reps. Start at 10 reps, add weight when can do 15.

A- Lunge or Step Up w. Knee Up - Add Dumbbells/Weight as required.
A- Push Up (elevate hands or feet to reach reps)
A - Hip Flexor or Hip Mobility = 2 min


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Main Set B:
3 sets 10-15 reps. Start at 10 reps, add weight when can do 15.

B- 1 Leg Romanian Deadlift - use weight if have, else work on form-control
B- ½ Kneeling - Single Arm - Overhead Press
B - Side Plank left/right from knees or feet (full side plank), or plank w. leg lift (vary with ability) 20-60 sec each


Main Set C:
3 sets 10-15 reps. Start at 10 reps, add weight when can do 15.

C- Pullup or Row (TRX, or Dumbell)
C- Back Extension (on ground or apparatus)
C- Prone Plank 30sec-60sec *touch knee down every 10sec


CD:
5-10min on personal mobility limiter

Sample Day 6
1:00:00
MAF Test - 30min sub max HR for Distance

* on trainer or track or around a 2-10min loop to see how far you go in 30min at a SUBMAXIMAL HR. - *You will ride at or just below Maf HR. We want to see how fast you can go at an easy pace. Over time we want this pace to get faster. - => MafHR is 180-AGE, add 5bpm if training has been going perfect, no sickness/injury in last year. * USE PAST MAF HR IF HAVE DONE BEFORE - WU: Slowly build HR to your Goal MaF HR over 20-30min. - MAIN WO: = Once you are just under MAF HR Press LAP on your device and start the 30min effort - Press Lap every 10min to get an idea of how your pace is changing. - = Your only goal is to keep HR 0-3bpm UNDER the Maf HR , back off if you are at MAF HR - = WE Expect the speed/wattage to drop each Lap over the 30min . Do not fight this or stress ! - CD: = Finish time easy endurance - - POST : Please post the values for each Lap: - AVG HR / Speed / Distance / Watts / Cadence 1) 145bpm / 30km/hr / 3km / 200w / 90rpm 2) 145bpm / 29km/hr / 2.7km / 190w / 88rpm 3) ...

Sample Day 7
0:20:00
Open up post workout - 20 min AnyWhere Core - 10 reps - 2-4 sets

This is great if you are unable to get the days workout in or if you want to add strength to travel or at home.
Ease into it or do some active flex to warmup
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Video to get idea / rough demos 
https://www.youtube.com/watch?v=UROjg4KKeco
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Do 2-4 sets of below:
10 reps per move
- Reverse Lunge w. Twist
- Pushup (raise hands as needed to get reps in plank position / no knee pushups)
- V-Sit w. Twist
- Plank on elbows
- Air Squat
- Row or Pullup of some type (lift your trainer?)
- Side Plank - 10 top leg lifts / side

Sample Day 9
0:45:00
Strength Adaptation Phase 1 (AA-1)

download the attachment to this workout for image examples and to print or store on phone.
-

-*Anatomical Adaptation is meant to get you ready for heavy strength training.
-

Avoid pushing too hard in this phase, keep a few reps/sets in reserve always/Form focus.
-

WU:
2-5min cardio to get blood moving/temperature up *Skip , row, bike, run, elliptical all great
-
6 reps of 3-4 Active Flex movements such as lunge w. twist, glute bridge, sumo squat, airplanes, scap pushup, over-head dowel, inch-worm
-

MAIN SET A:
3 sets 10-15 reps. Start at 10 reps, add weight when can do 15.

A- Lunge or Step Up w. Knee Up - Add Dumbbells/Weight as required.
A- Push Up (elevate hands or feet to reach reps)
A - Hip Flexor or Hip Mobility = 2 min


-
Main Set B:
3 sets 10-15 reps. Start at 10 reps, add weight when can do 15.

B- 1 Leg Romanian Deadlift - use weight if have, else work on form-control
B- ½ Kneeling - Single Arm - Overhead Press
B - Side Plank left/right from knees or feet (full side plank), or plank w. leg lift (vary with ability) 20-60 sec each


Main Set C:
3 sets 10-15 reps. Start at 10 reps, add weight when can do 15.

C- Pullup or Row (TRX, or Dumbell)
C- Back Extension (on ground or apparatus)
C- Prone Plank 30sec-60sec *touch knee down every 10sec


CD:
5-10min on personal mobility limiter

Sample Day 12
0:45:00
Strength Adaptation Phase 1 (AA-1)

download the attachment to this workout for image examples and to print or store on phone.
-

-*Anatomical Adaptation is meant to get you ready for heavy strength training.
-

Avoid pushing too hard in this phase, keep a few reps/sets in reserve always/Form focus.
-

WU:
2-5min cardio to get blood moving/temperature up *Skip , row, bike, run, elliptical all great
-
6 reps of 3-4 Active Flex movements such as lunge w. twist, glute bridge, sumo squat, airplanes, scap pushup, over-head dowel, inch-worm
-

MAIN SET A:
3 sets 10-15 reps. Start at 10 reps, add weight when can do 15.

A- Lunge or Step Up w. Knee Up - Add Dumbbells/Weight as required.
A- Push Up (elevate hands or feet to reach reps)
A - Hip Flexor or Hip Mobility = 2 min


-
Main Set B:
3 sets 10-15 reps. Start at 10 reps, add weight when can do 15.

B- 1 Leg Romanian Deadlift - use weight if have, else work on form-control
B- ½ Kneeling - Single Arm - Overhead Press
B - Side Plank left/right from knees or feet (full side plank), or plank w. leg lift (vary with ability) 20-60 sec each


Main Set C:
3 sets 10-15 reps. Start at 10 reps, add weight when can do 15.

C- Pullup or Row (TRX, or Dumbell)
C- Back Extension (on ground or apparatus)
C- Prone Plank 30sec-60sec *touch knee down every 10sec


CD:
5-10min on personal mobility limiter

Sample Day 14
0:20:00
Open up post workout - 20 min AnyWhere Core - 10 reps - 2-4 sets

This is great if you are unable to get the days workout in or if you want to add strength to travel or at home.
Ease into it or do some active flex to warmup
-
Video to get idea / rough demos 
https://www.youtube.com/watch?v=UROjg4KKeco
-
Do 2-4 sets of below:
10 reps per move
- Reverse Lunge w. Twist
- Pushup (raise hands as needed to get reps in plank position / no knee pushups)
- V-Sit w. Twist
- Plank on elbows
- Air Squat
- Row or Pullup of some type (lift your trainer?)
- Side Plank - 10 top leg lifts / side

Peter Glassford
|
Smart Athlete Coaching

Cycling - MTB, Road, Time-Trial, Xterra and Triathlon

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