15 Weeks - Full Winter Strength Training Program for Cyclists

Average Weekly Training Hours 05:27
Training Load By Week
Average Weekly Training Hours 05:27
Training Load By Week

This 15 weeks full winter plan is designed for cyclists and/or triathletes wanting to develop their strength, to prepare themselves for the upcoming season.

Next to the training plan, you can download a pdf with more details and pictures inside of your daily work-out.

The plan is best suited for cyclists who have been training for a while, and want to add strength training, preferably combined with a structured Cycling Training Plan.

The training plan consists of 15 weeks of progressive strength training:

4 Weeks Anatomical Adaptation Training
4 Weeks Strength Endurance Training
2 Weeks Sub-Maximal Strength Training
2 Weeks Maximal Strength Training
3 Weeks Explosive Strength Training


This is a great plan for someone who is searching for a structured - science based (and tested) training plan.

Sample Day 0
0:30:00
Core Stability: General Program

30 min Core Stability, General Exercises.

Sample Day 1
1:35:00
63.3TSS
Anatomical Adaptation - Training 2

Anatomical Adaptation - Circuit - Training 2

10 - 15' Dynamic Warming-Up: - Low Intensity - Row / Jogging / Spinning

1h Circuit Strength Training, Exercises + Reps see detailes attached to this training day (pdf).

10 - 20' Dynamic Cooling Down : - Low Intensity - Row / Jogging / Spinning

Sample Day 2
0:30:00
Core Stability: General Program

30 min Core Stability, General Exercises.

Sample Day 4
1:35:00
63.3TSS
Anatomical Adaptation - Training 3

Anatomical Adaptation - Training 3

10 - 15' Dynamic Warming-Up: - Low Intensity - Row / Jogging / Spinning

1 - 1h30 Strength Training, Exercises + Reps see detailes attached to this training day (pdf).

10 - 20' Dynamic Cooling Down : - Low Intensity - Row / Jogging / Spinning

Sample Day 6
1:35:00
63.3TSS
Anatomical Adaptation - Training 1

Anatomical Adaptation - Training 1

10 - 15' Dynamic Warming-Up: - Low Intensity - Row / Jogging / Spinning

1 - 1h30 Strength Training, Exercises + Reps see detailes attached to this training day (pdf).

10 - 20' Dynamic Cooling Down : - Low Intensity - Row / Jogging / Spinning

Sample Day 7
0:30:00
Core Stability: General Program

30 min Core Stability, General Exercises.

Sample Day 8
1:35:00
63.3TSS
Anatomical Adaptation - Training 2

Anatomical Adaptation - Circuit - Training 2

10 - 15' Dynamic Warming-Up: - Low Intensity - Row / Jogging / Spinning

1h Circuit Strength Training, Exercises + Reps see detailes attached to this training day (pdf).

10 - 20' Dynamic Cooling Down : - Low Intensity - Row / Jogging / Spinning

Remko Meeusen
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COACH2PEAK

Belgian Pro-Cycling Coach working for the Quick-step Floors Cycling Team

Expertises: Road Cycling, Talent Development, Time-Trail-Expert, Ironman Triathlon, Norseman, Long Distance Triathlon and Training & Racing in extreme environments

Training Packages

Basic Coaching - 65,00 eur /m
Premium Coaching - 125,00 eur /m
Professional Coaching - 299,00 eur /m
Other service: Power meter testing - Training Analysis - Racing Advice

Take a look at our website for more details: www.coach2peak.com