6 Week Cycling Off-Season Strength Program

Average Weekly Training Hours 11:02
Training Load By Week
Average Weekly Training Hours 11:02
Training Load By Week

USAT Level I, USAC Level III Coach Patrick Casey brings performance and injury prevention training to a new level using creative workouts to keep your core and stabilizer muscles balanced and strong! Patrick's background as a Certified Strength & Conditioning Specialist (CSCS) combined with years of being coached as a Cat 1, and coaching cyclists of various disciplines provides a diverse training plan to focus on areas many endurance athletes fall short on in their training: Hips, Lower back, Shoulders, Abdominals, Hamstrings and Flexibility. You won't need a gym for any of these workouts, but its useful to have access to one! The only training gear you'll need is: yoga mat, stability ball, mini band, kettle bells or dumbbells, bosu ball (resistance band - PerformBetter.com,) and your commitment to get stronger!

Sample Day 1
0:30:00
Balance, Core and Back 3 Sets

3 SETS OF EACH ROUND OF EXERCISES Round 1: 20 body weight squats with feet on floor, balance mat or BOSU flat side up 20 stability ball hamstring pullins 20 ball transfers from hands to feet 15 low back extension over stability ball or face down on mat repeat for 3 sets total Round 2: 20 single leg deadlifts with feet on floor, balance mat or BOSU flat side up 12-20 push ups with strict form (no sway to low back) 20 resistance band rows 20 stability ball foot march (sole of shoes begin flat on top of ball. Hinge one foot at a time off top of ball like marching) repeat for 3 sets total Round 3: 20 single leg body weight squats with feet on floor, balance mat or BOSU flat side up 1 min forearm plank 1 min forearm side plank each side 20 alternating single leg bridge lifts repeat for 3 sets total

Sample Day 2
0:20:00
Rowing Machine, bike, or run Warmup

Perform a steady warmup building into a tempo effort. Then begin your workout.

Sample Day 2
1:00:00
Week 1: Body Weight/Low Resistance Weights

Complete 3 sets of the following in circuits. Between each set, include a low back and core exercise. Low back extensions, and bicycle kicks will suffice. 


3 Sets Mini Band Drills
20 Monster Walks (each direction)
12 Kick outs
12 Kick Backs
12 Circle motion 
(core)
3 Sets
12 Goblet squat
12 dead lift (just the bar)
20 leg press (per leg) - low weight
12 Ham string curl (low weight)
12 groin/adductor pull in (low weight)
(core)

3 Sets
20 walking lunges with twist towards side with leg out front (with 8lb medicine ball in hands)
1 Minute forearm plank
1 minute bridge lift
12 stability ball ham string pull in (or TRX)
(core)

Sample Day 3
0:30:00
Stretches and Foam Rolling

Begin with 10 sun salutations. Reach tall in the air stretching the length of your body up, then forward fold to stretch ham strings. Hands on the ground and step back into a plank, Plank to downward facing dog to stretch the backs of the legs, lower down into chataronga (pushup position), up to updog (pushing chest up with legs glued to the ground or seal pose), back to downward facing dog, and up to standing.
Then complete 2 minutes per side in pigeon pose, butterfly (groin), pirifomis twist (with one leg crossed over, and rotation away from extended leg)

Then foam roll every major muscle group in the legs. Including lateral portion along IT band, medial including gracillus and groin, anterior including quadriceps, posterior ham strings and glutes, calves, and shins. Spend at least 2 minutes on each area. More time if you feel its more tight than others.

Sample Day 3
0:05:00
1 set of Mini Band as Neuromuscular Activation

With Mini Band:
- 15 lateral steps each direction (toes pointing forward/ knees tracking over ankles
- 15 front kicks
- 15 back kicks
- 15 cross body kicks

Sample Day 3
1:00:00
35TSS
Easy Spin 90-100 RPM the entire time

A nice easy cruise today, spin at a high cadence and shake the legs out today. Focus on a smooth, clean pedal stroke while engaging your core and the muscles you're working in the weight room.

Sample Day 4
1:00:00
Week 1: Body Weight/Low Resistance Weights

Complete 3 sets of the following in circuits. Between each set, include a low back and core exercise. Low back extensions, and bicycle kicks will suffice. 


3 Sets Mini Band Drills
20 Monster Walks (each direction)
12 Kick outs
12 Kick Backs
12 Circle motion 
(core)
3 Sets
12 Goblet squat
12 dead lift (just the bar)
20 leg press (per leg) - low weight
12 Ham string curl (low weight)
12 groin/adductor pull in (low weight)
(core)

3 Sets
20 walking lunges with twist towards side with leg out front (with 8lb medicine ball in hands)
1 Minute forearm plank
1 minute bridge lift
12 stability ball ham string pull in (or TRX)
(core)

Patrick Casey
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Entelechy Coaching

No two athletes are identical. When training begins, we identify goals, analyze strengths and weaknesses, both functionally as well as in your sport, and create a plan that is designed around you, your lifestyle, and your aspirations. Entelechy Coaching was inspired by an Aristotle philosophy which means actualizing potential. When an athlete finds that realization of his/her abilities, only then can they surpass their limits and do something great.