16 Week Strength Plan for Cyclists

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16 Week Strength Plan for Cyclists

Author

Sarah Matchett

All plans by this Coach

Length

16 Weeks

Typical Week

1 Custom, 3 Strength

Plan Specs

cycling strength

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Summary

This detailed 16 week plan will take you through three distinct phases of lifting. You'll start with light stabilization and core work. Once this stable base has been established you'll move on to muscular endurance and strength building work to make you strong. The plan concludes with a few weeks of speed and power work to take that strength and translate it into speed.

Sarah Matchett

Betera Coaching

USAC Expert Level 1 Coach

Online Coaching, Group CompuTrainer Classes

Sample Day 1

Welcome to Betera Coaching

This plan is designed to help you organize your off season strength training.

The goal of this Strength Program is to help you become a better cyclists. It is NOT to make you great at strength training.

The plan is divided into 4 phases:
Core Strength and Stability - getting ready to lift.

Foundation Strength - High Volume, Moderate weight - Building your strength and focusing on perfect form.

Building Strength Training - Lower Volume Increasing Weight - Getting Stronger

Plyometric and Power Work - Moving weights with speed - Getting Faster!

Today Starts 3 Weeks of Core Stability and Balance Work

During this phase your goal is to get ready for heavier lifting. Body weight and a few bands are all you need to complete most of these exercises. The goal is address imbalances you have on the bike, and give you a strong, stable base which will support you in heavier lifting to come.

You Should NOT feel overly tired after these workouts which are frequent you goal is to be rock solid on all of them with perfect balance and biomechanics.

Frequency is key - these workouts don't require a ton of time and you should be able to get the stabilization work done in 20 - 30 mins.

Good luck and as always, please let me know if you have any questions by emailing Sarah@Beteracoaching.com

Sample Day 1

Stabilization 1

Warm Up - this is your (Standard Warm Up for lifting. It's also a great routine to follow before and after all your rides)


5 - 10 mins foam rolling chronically tight areas for cyclists: Glutes, Quads, IT Band, Adductors.


then 5 - 10 mins of mobility work:
1. Hip Quad Opener
2. Hamstring Opener
3. Adductor
4. Crossover Stretch
5. Single leg vectors

If you are un familiar with foam rolling or these mobility exercises you can find them all here in this video from Precision Fitness, Cornelius.

https://www.youtube.com/watch?v=cFU1WLgQujU&t=361s


Set 1 : 3 Rounds
Bird Dog 15 -20 reps
https://exrx.net/WeightExercises/ErectorSpinae/BWBirdDog

Dead Bugs - 15 - 20
https://www.youtube.com/watch?v=3dRYcHRd9ss


Superman
https://exrx.net/WeightExercises/ErectorSpinae/Superman

Front Plank - 15 - 20 sec
https://exrx.net/WeightExercises/RectusAbdominis/BWFrontPlank


Lower Body 2-4 Rounds
All Unweighted this week

Cone Reach
https://www.youtube.com/watch?v=uCAEsieAfBs

Lateral step up x 10 - 12 each leg (glutes)
https://exrx.net/WeightExercises/GluteusMaximus/BWLateralStepUp

Body Weight Squat - 10 - 12 (quads)
https://exrx.net/WeightExercises/Quadriceps/BWSquat

Single Leg Deadlift - 10 - 12 (Hamstring)
https://exrx.net/WeightExercises/GluteusMaximus/BWSingleLegStiffLegDeadlift

Upper Body: 2-3 Rounds

Single leg Row x 10 - 12 each side
https://www.muscleandfitness.com/workouts/back-exercises/videos/one-legged-dumbbell-row

External Rotation with band or dumbell (or a can of soup if you're at home) x 12 - 15 each arm
https://exrx.net/WeightExercises/Infraspinatus/CBStandingExternalRotation

Sample Day 3

Stabilization 2

Warm Up - this is your (Standard Warm Up for lifting. It's also a great routine to follow before and after all your rides)


5 - 10 mins foam rolling chronically tight areas for cyclists: Glutes, Quads, IT Band, Adductors.


then 5 - 10 mins of mobility work:
1. Hip Quad Opener
2. Hamstring Opener
3. Adductor
4. Crossover Stretch
5. Single leg vectors

If you are un familiar with foam rolling or these mobility exercises you can find them all here in this video from Precision Fitness, Cornelius.

https://www.youtube.com/watch?v=cFU1WLgQujU&t=361s




Set 1 : 3 Rounds

Plank with alternating Leg Raise
Get into a good front plank then alternate raiing one foot slightly off ground keeping leg straight. Do 10 rounds (5 lifts each leg) ,


Dead Bugs - 15 - 20
https://www.youtube.com/watch?v=sXv-0cK-1Yo


Side Planks - 20 - 30 sec


Set 2: 2 Rounds No Weight

Walking Lunge with Twist x 10 - 12 each leg
https://www.youtube.com/watch?v=Tvn_FDSrdZw

Lateral Lunge
https://youtu.be/J1JwEN32nCQ

Single Leg Step Ups x 10 - 12 (no weight) (Quad)
https://exrx.net/WeightExercises/Quadriceps/BWStepDown

Hamstring Curl on Stability Ball (can use slides or just do single weight deadlift if you don’t have a ball)
https://exrx.net/WeightExercises/Hamstrings/BWBallLegCurl


Set 3: 3 Rounds

Inchworm with Reach and Row
https://www.youtube.com/watch?v=fjCEJOp6c5c


Cross Body Pulls
https://www.youtube.com/watch?v=K_MnGVKGHGY (if you don't have a kettlebell use a backpack filled with cans)

Side Plank
https://www.youtube.com/watch?v=LGJrh9XG8gE

Good Mornings
https://www.youtube.com/watch?v=EgmgKHl62uo

Sample Day 5

Stabilization 3

Warm Up (Standard Warm Up for lifting. It's also a great routine to follow before and after all your rides)


5 - 10 mins foam rolling chronically tight areas for cyclists: Glutes, Quads, IT Band, Adductors.


then 5 - 10 mins of mobility work:
1. Hip Quad Opener
2. Hamstring Opener
3. Adductor
4. Crossover Stretch
5. Single leg vectors

If you are un familiar with foam rolling or these mobility exercises you can find them all here in this video from Precision Fitness, Cornelius.

https://www.youtube.com/watch?v=cFU1WLgQujU&t=361s



Leg Set : 2 Rounds

Body Weight Squat x 10 - 12


Calf Raise 10 - 12 each leg
https://exrx.net/WeightExercises/Gastrocnemius/BWSingleLegForwardAngledCalfRaise

Single Leg Hip Bridge 10 - 12 each leg
https://exrx.net/WeightExercises/GluteusMaximus/BWLyingHipExtension

Reverse Lunge to standing knee lift unweighted 10 - 12 each leg 
https://youtu.be/EXH1wz6HrqI


Final Core Set - 1 round 15 - 30 seconds each (do as many as you can with great form) only 5 sec rest between exercise



Abs Crunch on stability ball- Toes to heel
https://exrx.net/WeightExercises/RectusAbdominis/BWBallCrunch

Russian twist with medicine ball (can use dumbell)
https://exrx.net/Plyometrics/MBRussianTwist

Lying Leg Raise
https://exrx.net/WeightExercises/RectusAbdominis/BWLyingLegHipRaise

SIde Bridge
https://exrx.net/WeightExercises/Obliques/BWSideBridge

Superman back extension
https://exrx.net/WeightExercises/ErectorSpinae/Superman


Diagonal chops with medicine ball
https://exrx.net/Plyometrics/MBDiagonalChop

Sample Day 8

Phase 1 - Week 2

Work the program! You'll be feeling like this is NOT lifting and you may want to start adding weight but try to resist the urge. If you want to do more, add extra rounds but avoid adding more weight right now please.

Sample Day 8

Stabilization 1

Warm Up - this is your (Standard Warm Up for lifting. It's also a great routine to follow before and after all your rides)


5 - 10 mins foam rolling chronically tight areas for cyclists: Glutes, Quads, IT Band, Adductors.


then 5 - 10 mins of mobility work:
1. Hip Quad Opener
2. Hamstring Opener
3. Adductor
4. Crossover Stretch
5. Single leg vectors

If you are un familiar with foam rolling or these mobility exercises you can find them all here in this video from Precision Fitness, Cornelius.

https://www.youtube.com/watch?v=cFU1WLgQujU&t=361s


Set 1 : 3 Rounds
Bird Dog 15 -20 reps
https://exrx.net/WeightExercises/ErectorSpinae/BWBirdDog

Dead Bugs - 15 - 20
https://www.youtube.com/watch?v=3dRYcHRd9ss


Superman
https://exrx.net/WeightExercises/ErectorSpinae/Superman

Front Plank - 15 - 20 sec
https://exrx.net/WeightExercises/RectusAbdominis/BWFrontPlank


Lower Body 3 Rounds This Week!

Lateral step up x 10 - 12 each leg (glutes)
https://exrx.net/WeightExercises/GluteusMaximus/BWLateralStepUp

Body Weight Squat - 10 - 12 (quads)
https://exrx.net/WeightExercises/Quadriceps/BWSquat

Single Leg Deadlift - 10 - 12 (Hamstring)
https://exrx.net/WeightExercises/GluteusMaximus/BWSingleLegStiffLegDeadlift

Upper Body: 3 Rounds

Inverted Row (can use a bar or TRX) 12 - 15
https://exrx.net/WeightExercises/BackGeneral/BWSupineRowHigh (if you don't have the ability to do this at your house and you don't wanna hit the gym ok to replace with standard push up).

External Rotation with band or dumbell (or a can of soup if you're at home) x 12 - 15 each arm
https://exrx.net/WeightExercises/Infraspinatus/CBStandingExternalRotation


Standing Core Press with Band
https://www.youtube.com/watch?v=ma2OjgP5XDc (If you don't have a band you can substitute a normal crunch for this).

Sample Day 10

Stabilization 2

Warm Up - this is your (Standard Warm Up for lifting. It's also a great routine to follow before and after all your rides)


5 - 10 mins foam rolling chronically tight areas for cyclists: Glutes, Quads, IT Band, Adductors.


then 5 - 10 mins of mobility work:
1. Hip Quad Opener
2. Hamstring Opener
3. Adductor
4. Crossover Stretch
5. Single leg vectors

If you are un familiar with foam rolling or these mobility exercises you can find them all here in this video from Precision Fitness, Cornelius.

https://www.youtube.com/watch?v=cFU1WLgQujU&t=361s




Set 1 : 3 Rounds
Bird Dog 15 -20 reps
If these are easy - do them over stability ball
https://www.youtube.com/watch?v=xivHRMSkqXU


Dead Bugs - 15 - 20
https://www.youtube.com/watch?v=sXv-0cK-1Yo

Front Plank - 20 - 30 sec


Set 2: 3 Rounds This Week

Walking Lunge with Twist x 10 - 12 each leg
https://www.youtube.com/watch?v=Tvn_FDSrdZw

Split Squat (glute)
https://exrx.net/WeightExercises/GluteusMaximus/BWSingleLegSplitSquat


Single Leg Step Downs x 10 - 12 (no weight) (Quad)
https://exrx.net/WeightExercises/Quadriceps/BWStepDown

Hamstring Curl
https://exrx.net/WeightExercises/Hamstrings/BWBallLegCurl


Set 3: 3 Rounds

Inchworm with Reach and Row
https://www.youtube.com/watch?v=fjCEJOp6c5c


Cross Body Pulls
https://www.youtube.com/watch?v=K_MnGVKGHGY (if you don't have a kettlebell use a backpack filled with cans)

Side Plank
https://www.youtube.com/watch?v=LGJrh9XG8gE

Good Mornings
https://www.youtube.com/watch?v=EgmgKHl62uo

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