Strength Training for Cycling Plan

Average Weekly Training Hours 02:30
Training Load By Week
Average Weekly Training Hours 02:30
Training Load By Week

Strength training is an often overlooked element of cycling training. However, the inclusion of a structured strength program can be crucial to an injury free season and improved performance.

This 24 week strength training plan for cyclists is suitable for all cycling disciplines and is structured around 4 phases of 6 weeks. Each phase of training is made up of 2 'base' weeks which will introduce you to the next phase, 2 'build' weeks which will progressively increase the intensity and volume, 1 'push' week which will be the hardest week in this phase and 1 'recovery' week.

The different phases will work on general conditioning to start with and progress to develop strength and power. The final 6 weeks are maintenance weeks that can be extend throughout the race season to ensure you maintain the developments in strength and power. Session duration is an estimate as recover periods will differ depending upon the phase you are in.

As this program is based around varying percentages of you 1RM (Repetition Maximum), it is recommend you determine your 1RM prior to starting this plan. If you are unsure how to do this, your local gym should be able to help with this.

Sample Day 1
1:15:00
Foundation Phase - Base week 1

WU: 10 min easy bike or treadmill.

Main Set: 2 x 15 reps @ 55% 1RM (Rep Maximum). 1 min recovery between sets.

CD: 10 min easy bike or treadmill.

Sample Day 4
1:15:00
Foundation Phase - Base week 1

WU: 10 min easy bike or treadmill.

Main Set: 2 x 15 reps @ 55% 1RM. 1 min recovery between sets.

CD: 10 min easy bike or treadmill.

Sample Day 8
1:15:00
Foundation Phase - Base week 2

WU: 10 min easy bike or treadmill.

Main Set: 2 x 15 reps @ 55% 1RM. 1 min recovery between sets.

CD: 10 min easy bike or treadmill.

Sample Day 11
1:15:00
Foundation Phase - Base week 2

WU: 10 min easy bike or treadmill.

Main Set: 3 x 15 reps @ 55% 1RM. 1 min recovery between sets.

CD: 10 min easy bike or treadmill.

Sample Day 15
1:15:00
Foundation Phase - Build week 1

WU: 10 min easy bike or treadmill.

Main Set: 3 x 15 reps @ 65% 1RM. 1 min recovery between sets.

CD: 10 min easy bike or treadmill.

Sample Day 18
1:15:00
Foundation Phase - Build week 1

WU: 10 min easy bike or treadmill.

Main Set: 3 x 15 reps @ 65% 1RM. 1 min recovery between sets.

CD: 10 min easy bike or treadmill.

Sample Day 22
1:15:00
Foundation Phase - Build week 2

WU: 10 min easy bike or treadmill.

Main Set: 3 x 15 reps @ 65% 1RM. 1 min recovery between sets.

CD: 10 min easy bike or treadmill.

Dr Howard Hurst
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Proform Sport Science

Proform Sport Science is run by Dr Howard Hurst, as multisport coach with a PhD in Sport Science, a registered Sports Nutritionist and ISAK anthropometrist. I offer training plans and 1-2-1 coaching back up by scientific research and have over 15 yrs coaching and research experience.