8 Week Cycling Off-Season Strength Program

Author

Patrick Casey

All plans by this Coach

Length

8 Weeks

Typical Week

1 Day Off, 6 Strength, 4 Bike, 2 Other

Longest Workout

3:30 hrs

Plan Specs

cycling road cycling

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

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!

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:24
Training Load By Week
Average Weekly Training Hours: 08:24
Average Weekly Breakdown

Patrick Casey

Peak State Fit

Peak State Fit coaches Pat & Heather Casey design coaching programs for triathlon, duathlon, cycling, mountain biking and running from a holistic approach through the use of corrective exercise, individually designed training, metabolic efficiency guidance and mental skills training. During your free consultation, we’ll identify what’s holding you back and goals you’d like to achieve. Then we go to work putting a plan in place to help you reach Peak State!

Back to Plan Details

Sample Day 1

0:20:00
Foundations and Foam Rolling

This routine doesn't take a lot of time, but is challenging and works. The focus is all on the posterior chain (read back, glutes, hamstrings). This will make you a better handler on the bike, better climber, and help cut out lower back pain. These are the muscle groups that cyclists often ignore, and pay the penalty for.
Follow the link to the video:
https://www.youtube.com/watch?v=hZQopmwKGl8
Do some foam rolling and stretching after the foundation routine.

Sample Day 2

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 2

1:00:00
45TSS
'A' Session - Week 1 - Preparation with Super Set/Bilateral Work

Warm up:
- Toy Soldier, Walking Lunge with 8lb med ball twist, Inch worm, and walking hip, quad, and pigeon.
Add in:
- Agile 8
https://youtu.be/3B-3Khbht5s

Main Set:
Group 1:
- 5 x 3 Double leg drop
https://www.youtube.com/watch?v=xF24TUc0n2c
- 3 x 10-12 deadlift (don’t go heavy! bar should stay close to the shins to avoid lower back pressure)
https://youtu.be/op9kVnSso6Q

Group 2:
- 4 x 12 Chest Press - Either Dumbbell, Pushup, or TRX
- 4 x 12 High Row - Cable, TRX, or Bands

Group 3:
- 4 x 12 Barbell Glut Bridge (25 or 35 lb plate on pelvis, OR barbell)
- 4 x 12 IYTs for Shoulder stability (post.Chain) https://www.youtube.com/watch?v=qwkYafDfIA8

Group 4:
- 3 x 10 Cossack Squat with body weight 
https://www.youtube.com/watch?v=fj8uShygQDU
- 3 x 10s Alternating hands Plate Pinch 25-35lb plate https://www.youtube.com/watch?v=vNbatvOweWw

Group 5:
- 3 x 45 sec Weighted Plank (put 35lb plate on your low back)
- 3 x 30 second side planks
- 3 x 12-15 Low back extensions

Sample Day 3

0:12:00
Founder’s back strengthening

This routine doesn't take a lot of time, but is challenging and works. The focus is all on the posterior chain (read back, glutes, hamstrings).

https://stream.foundationtraining.com/programs/12-minute-workout

Sample Day 3

1:22:00
63TSS
3 X 4, 3, 2, 1 min Heavy Gear Tension Intervals 55-65 RPM

Warm up:
- 15 min easy spin with 6 X 30 sec spin ups high cadence to 110 RPM.

Main set:
- 3 x 4 min 55-65 RPM BIG Gear tension seated climbing simulation on 1 min recovery 
- 5 min active recovery spin and drink 

- 3 x 3 min 55-65 RPM BIG Gear tension seated climbing simulation on 1 min recovery
- 5 min active recovery spin and drink 

- 3 x 2 min 55-65 RPM BIG Gear tension seated climbing simulation on 1 min recovery
- 5 min active recovery spin and drink 

- 3 x 1 min 55-65 RPM BIG Gear tension seated climbing simulation on 1 min recovery

Cool Down: 
- 10 min spin to flush the legs

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 4

1:00:00
45TSS
'A' Session Bilateral - Compound Work and Core

Warm up:
- Toy Soldier, Walking Lunge with 8lb med ball twist, Inch worm, and walking hip, quad, and pigeon.
Add in:
- Agile 8
https://youtu.be/3B-3Khbht5s
- Adductor Activation (raise) 3 x 5 https://www.youtube.com/watch?v=bQ4YHTCGKaM

Main Set:
Group 1
- 4 x 10-12 Back Squat - DON'T go heavy. Sustainable weight
- 4 x 10 Alternate Monster walks and Kick-Backs between

Group 2:
- 4 x 12 Overhead press
- 4 x 12 High Row with Band or TRX

Group 3:
- 3 x 12 Scapular retractions - cable, band, or TRX
- 3 x 12 Push Ups

Group 4: CORE Series
Static Holds: 3 x 15 reps each (per side, 30 total)
- Bicycles
- Flutters
- Scissor Kicks

- 3 x 20 Oblique Crunch
- 3 x 20 Supermans (alternate Upper body raise with Lower Body Raise)
- 3 x 20 Rotating Elbow Plank https://www.youtube.com/watch?v=Qnnm-hsO_GI

8 Week Cycling Off-Season Strength Program

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