Strength / Preparation Phase Plan (strength training done at home)

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 05:36

This plan is geared towards riders getting ready for their base phase and as such should be done after their transition phase. This plan is 12 weeks in duration and features:

Progressive strength workouts, done at home
Force development workouts.
Leg speed workouts.
A stronger and more stable core / hips with resulting improved force delivery to those pedals!

Sample Day 1
0:20:00
20.4TSS
Warm-up: Pre-strength training

ON TRAINER ------ -8 minutes easy. -6x1 minute spin-ups (110+ RPM) @Threshold+ with 1 minute rest between.

Sample Day 5
0:20:00
20.4TSS
Warm-up: Pre-strength training

ON TRAINER ------ -8 minutes easy. -6x1 minute spin-ups (110+ RPM) @Threshold+ with 1 minute rest between.

Sample Day 8
0:20:00
20.4TSS
Warm-up: Pre-strength training

ON TRAINER ------ -8 minutes easy. -6x1 minute spin-ups (110+ RPM) @Threshold+ with 1 minute rest between.

Sample Day 12
0:20:00
20.4TSS
Warm-up: Pre-strength training

ON TRAINER ------ -8 minutes easy. -6x1 minute spin-ups (110+ RPM) @Threshold+ with 1 minute rest between.

Sample Day 15
0:20:00
20.4TSS
Warm-up: Pre-strength training

ON TRAINER ------ -8 minutes easy. -6x1 minute spin-ups (110+ RPM) @Threshold+ with 1 minute rest between.

Sample Day 22
0:20:00
20.4TSS
Warm-up: Pre-strength training

ON TRAINER ------ -8 minutes easy. -6x1 minute spin-ups (110+ RPM) @Threshold+ with 1 minute rest between.

Sample Day 29
0:20:00
20.4TSS
Warm-up: Pre-strength training

ON TRAINER ------ -8 minutes easy. -6x1 minute spin-ups (110+ RPM) @Threshold+ with 1 minute rest between.

Shayne Gaffney
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GC Coaching

I offer personalized and customized training plans for competitive and non-competitive cyclists with a high level of coaching communication, so you feel supported, confident, and educated throughout your training journey. This includes endurance, speed, and strength training, in addition to building mental stamina and nutritional recommendations to prepare you for your target events or races.