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A SPECIALIST S&C PROGRAMME FOR BIKE | 4 WEEKS

Author

Paul Gardner

All plans by this Coach
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Length

4 Weeks

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Plan Description

This is NOT a training plan, but a combination of specialist body weight, body balance, and plyometric (explosive force) exercises and routines as used by the LovetriSwimwerkx race team and British Triathlon Federation elite and AG athletes.

CONTAINS: S&C, (VIDEO LINKS), PLUS BONUS!

If you have premium account, you can copy, paste and move these sessions around. Or trial premium for free via Training Peaks. If you have basic then the best way to view these is by opening them, and downloading the PDF, by clicking on the paperclip

Most have short video links to correct technique demonstrations featuring high level coaches and athletes.

All have detailed descriptions and or diagrams. There may also be specific gym or equipment based sessions or sessions that are supposed to be combined with outdoor bike or indoor bike trainer.

Download this programme and aim for 3 strength and conditioning sessions per week, move your favourite sessions to wherever you want them on your own plan.

Equipment needed, gym kit and trainers, dyno bands (stretchy elastic), dumbbells | kettlebell, weights bar occasionally, turbo trainer or indoor trainer, or bike for some of the sessions. You'll need to be sound and uninjured to complete any Plyometric sessions, if you are not, do another non percussive impact or low impact routine.

Best used in conjunction with another plan that doesn't have S&C or to update and supplement a racestronger plan www.racestronger.com - navigate to all plans - bike



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:20 hrs 1:10 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:20 hrs 1:10 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Paul Gardner Head Coach Lovetri Race Team

Lovetri | Swimwerkx Race Team

Head Coach|Owner LovetriSwimwerkx Race Team
Founder racestronger.com online training plans

Ex GB Age Group athlete and Triathlon England Board Member. Head Coach and Coach Mentor [coach other coaches]

  • Ironman certified
  • BTF Level II Diploma
  • Training Peaks LII
  • Wattbike Power Trained

We support you in your goals, blending scientific based training proven at elite level around your work and personal life. You get fun effective functional training that delivers results.

lovetri.com|swimwerkx.com

Sample Day 1

0:30:00
40TSS
LOVETRI ENDURANCE CORE ROUTINE

PRINT OUT ALL AND KEEP IN GYM BAG OR TO HAND IF USING AT HOME

REQUIRED
Light weights
Theraband
Gym ball


a) Select your own exercises targeting your limiters. Aim for around 30-40 mins of solid mindful work

OR

b) Select 8 from A, 6 from B, swap from session to session. If you have a swiss ball then select 8 from B and C

Sample Day 2

0:16:40
25TSS
LOVETRI VIDEO BTF CORE COMBO

Print out and follow

A perfect do anywhere MINIMAL equipment core workout to improve all sports, or use mix and match to make your own

Sample Day 5

1:10:00
50TSS
LOVETRI GYM | WEIGHTS TOTAL BODY WHIP

2 TIME A WEEK AT GYM - 1:10

For the time crunched total athlete, do when you go the gym, using machines or free weights

Prehab your body

Consider early season Plyo and run strength work. Previous studies have shown that these, performed at high velocity, and using weight training strength sets at less than 40% of one repetition maximum [RM] have led to approx. 7% reduction in sub max ground contact time, and 8% improvement in run economy.

The control group had a 4% INCREASE in mean ground contact time and 2% DROP in economy

Later studies showed that re leg exercises using 90% of RM, squats, leg presses led to a 3% improvement in ground contact time and a 7% improvement in running economy sub-max.

This is important for running economy, as it means that your efficiency on push off is improved, combined with an optimal cadence and lower vertical up and down movement all contribute to better run economy, less effort and faster times, especially over longer distances

Paavolainen et al 1999 | Millet et al. 2002

Sample Day 8

0:37:30
45TSS
LOVETRI GYM TIME CRUNCHED PAIRS AND CORE

Exercises noted as "a" & "b" should be paired together - do one set of the first exercise and one set of the second exercise so all three sets are done in tandem. Complete 3 sets x 10 reps each exercise unless otherwise noted. Rest is 20'' between each set. Here are some reminders for this routine:

-The loads should be between 60-80% of maximal load (the most significant load you can safely perform for two repetitions of a given exercise).
-Let the repetition scheme dictate the selection of loads. In other words, if you can't perform the desired amount of repetitions for the exercise then then there is too much load.
-Never force range of motion beyond what the tissue and joints will currently allow. If you are unable to achieve the ranges in the video modify the movement and/or reduce the load.
-Always try and maintain structural alignment of hip, knee and ankle.

1. Pogo - activation exercise. 3 sets x 30 reps.
https://youtu.be/zn5Wr-o_mcsMuscular

2a. Squat (with barbell or dumbbells).
https://youtu.be/jjLVXLYE0XQ 6-8 REPS
2b. Single leg squat & row (10 reps each leg/arm per set).
https://youtu.be/kpo0cyBA98k

3a. Chest Fly on physioball or bench.
https://youtu.be/ItpBiI5Gm18 6-8 REPS
3b. Up-down Plank. (20 reps total)
https://youtu.be/2Dz0u0PCYLQ

4. Lateral Power.
https://youtu.be/e7KwZy2LHtw

5a. Low to High Wood Chop w/Half Kneel. (10 reps each direction per set)
https://youtu.be/IeBAi6S6W_c
5b. Med ball Rotation/Cherry Pickers. (Single rep is up-left-up-right. 8-10 reps per set)
https://youtu.be/qh-I6HTU1Oc

6a. Lat Pull Down.
https://youtu.be/shYfe8uJPwI
6b. Retraction-Abduction.
https://youtu.be/At-hl4B6nFs


7. Core/ab exercises of choice - flutter kicks, bicycle crunches, planks, etc. OR use selection from core PDF

A gym based regular full body routine of paired 60%-80% of max one rep weight sets - NO MORE THAN

Consider early season Plyo and run strength work. Previous studies have shown that these, performed at high velocity, and using weight training strength sets at less than 40% of one repetition maximum [RM] have led to approx. 7% reduction in sub max ground contact time, and 8% improvement in run economy.

The control group had a 4% INCREASE in mean ground contact time and 2% DROP in economy

Later studies showed that re leg exercises using 90% of RM, squats, leg presses led to a 3% improvement in ground contact time and a 7% improvement in running economy sub-max.

This is important for running economy, as it means that your efficiency on push off is improved, combined with an optimal cadence and lower vertical up and down movement all contribute to better run economy, less effort and faster times, especially over longer distances

Paavolainen et al 1999 | Millet et al. 2002

Sample Day 12

0:30:00
40TSS
LOVETRI BTF VIDEO ELITE RUN POWER | FORCE | STABILITY

Simply print out and follow

Sample Day 13

0:37:20
35TSS
LOVETRI VIDEO BTF ELITE BALANCE & STRENGTH

Please print out and do

Perfect to injury proof and strengthen run muscles using body weight and balance

Sample Day 16

0:50:00
75TSS
LOVETRI KETTLEBELL LEGS ROUTINE LOW IMPACT

so, either print and use, remembering this is endurance, so not too heavy a kettlebell. This is a very good, low impact kettlebell routine, that is also functional for run.

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