8 Weeks - Beginner Strength Training Program for Cyclists

Author

Remko Meeusen

All plans by this Coach

Length

8 Weeks

Typical Week

2 Other, 4 Strength, 2 Day Off

Longest Workout

2:20 hrs

Plan Specs

cycling road cycling beginner intermediate strength

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Summary

This 8 weeks Beginner 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 beginner / recreative cyclists who want to add strength training, preferably combined with a structured Cycling Training Plan.

The training plan consists of 8 weeks of progressive strength training:

4 Weeks Anatomical Adaptation Training
4 Weeks Strength Endurance Training

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

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:50
Training Load By Week
Average Weekly Training Hours: 06:50
Average Weekly Breakdown

Remko Meeusen

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

Back to Plan Details

Sample Day 1

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

Download the detailed plan pdf by clicking on the paperclip - upper right hand corner of this window.

Sample Day 2

0:30:00
Core Stability: General Program

30 min Core Stability, General Exercises.

Sample Day 3

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 4

0:30:00
Core Stability: General Program

30 min Core Stability, General Exercises.

Sample Day 8

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 9

0:30:00
Core Stability: General Program

30 min Core Stability, General Exercises.

Sample Day 10

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

8 Weeks - Beginner Strength Training Program for Cyclists

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