This plan includes explosive strength training that is specifically geared towards cycling. The focus is therefore on the concentric movement phase - in other words, the exercises used here always involve ‘pushing upwards’. Explosive strength training has a similar effect on threshold performance as maximum strength training. However, it has the advantage that no equipment is required.
All exercises are demonstrated using video instructions. In addition to the pure strength exercises, a short warm-up is also included.
The individual strength exercises increase in difficulty over time and become more and more bike-specific. At the same time, the number of repetitions per exercise gradually increases.
Strength training should be carried out for 12 weeks (2-3 sessions per week). Afterwards, maintenance training with one session per week is recommended.
The goal for all strength exercises is to complete 30 repetitions per leg. If necessary, the number of repetitions can be increased faster or slower than this plan envisages.
Finally, the plan suggests three ways in which explosive strength training can be made more difficult with a kettlebell next time.
Have fun!
All trainingplans from SBU Coaching:
https://www.trainingpeaks.com/coach/sbucoaching#trainingplans
SBU Coaching is specialized in ultra-endurance events and medical fitness for endurance athletes.
Head-coach Stefan Barth, is the author of several books:
- Ultra cycling & Bikepacking (English edition)
- Ultracycling & Bikepacking (German edition)
- Series "Triggerpunkte im Ausdauersport" (only available in German, 3 books)