Strength Lifting for Cyclists

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:00

This is an 8 week lifting plan perfect for cyclists to perform in the offseason, base season or if trying to work on muscle imbalances/coming back from an injury. The plan includes 8 weeks of lifting, starting with the first 2 weeks of prep lifting/circuit training designed for neuromuscular adaptation and to prevent injury once moving into heavier lifting. The next 4 weeks are all about strength lifting, 6 different routines designed to strength cycling specific muscles, as well as the muscles less activated in cycling such as hamstrings and glutes to even out the cyclists muscle groups. Finally the last 2 weeks of the plan include 4 plyometric sessions to build explosiveness not only for improving bone density but to build sprint power on the bike. This is the perfect plan to supplement with riding for an evened routine to build strength, increase power on the bike and prevent imbalances and injury.

Sample Day 1
1:00:00
Prep Phase Lifting variation 1

Do 2-3 circuits of 15-20 reps. Emphasize good form. Move to the next lift after 1 set and keep moving through the rotation. Short rest break after each circuit, about 5-10 min. Stretch after finishing the circuits and add some foam rolling if you can

Sample Day 3
1:00:00
Prep Phase Lifting variation 1

Do 2-3 circuits of 15-20 reps. Emphasize good form. Move to the next lift after 1 set and keep moving through the rotation. Short rest break after each circuit, about 5-10 min. Stretch after finishing the circuits and add some foam rolling if you can

Sample Day 5
1:00:00
Prep Phase Lifting variation 1

Do 2-3 circuits of 15-20 reps. Emphasize good form. Move to the next lift after 1 set and keep moving through the rotation. Short rest break after each circuit, about 5-10 min. Stretch after finishing the circuits and add some foam rolling if you can

Sample Day 6
0:30:00
Functional Body Weight Work

This will work as prep phase lifting for now. Focus on work such as lunges, body weight squats, planks, core work (ie sit ups, leg lifts, back bridges) push ups

Sample Day 8
1:00:00
Prep Phase Lifting variation 2

Do 2-3 circuits of 15-20 reps. Emphasize good form. Move to the next lift after 1 set and keep moving through the rotation. Short rest break after each circuit, about 5-10 min. Stretch after finishing the circuits and add some foam rolling if you can

Sample Day 10
1:00:00
Prep Phase Lifting variation 2

Do 2-3 circuits of 15-20 reps. Emphasize good form. Move to the next lift after 1 set and keep moving through the rotation. Short rest break after each circuit, about 5-10 min. Stretch after finishing the circuits and add some foam rolling if you can

Sample Day 12
1:00:00
Prep Phase Lifting variation 2

Do 2-3 circuits of 15-20 reps. Emphasize good form. Move to the next lift after 1 set and keep moving through the rotation. Short rest break after each circuit, about 5-10 min. Stretch after finishing the circuits and add some foam rolling if you can

Taylor Warren
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Apogee Performance Coaching

Areas of expertise include race prep/tactics, nutritional guidance, time trial strategy and sports psychology.

Services I provide include a general consultation, where we go over a rough road map of the season as well as a nutritional consult. I also provide customized weekly training plans and at the top of my program, I provide power analysis as well.