Winter training program - PHASE 1 (Gym + bike)

Average Weekly Training Hours 06:36
Training Load By Week
Average Weekly Training Hours 06:36
Training Load By Week

This is the first phase of strength training.
The purpose is to prepare the muscles for the greater loads of the next phase and improve the general body strength.

The program includes also bike ride and high cadence efforts but the focus is more on the gym phase.

Sample Day 2
1:15:00
GYM DAY - Week 1

Load (% 1RM): 40-60%
Sets: 3
Reps/sets: 20
Speed of lift: Slow
Recovery sets: 60-90secs

Exercises in order of completion:

- Hip extension (Squat)
- Lat pull-down
- Hip extension (Leg-press)
- Chest press
- Seated row
- Hip flexion (hamstring curl)
- Standing row
- Abdominal with twist

Sample Day 3
1:00:00
30.3TSS
1h easy spin

Just ride easy and steady.
No efforts

Sample Day 5
1:15:00
GYM DAY - Week 1

Load (% 1RM): 40-60%
Sets: 3
Reps/sets: 20
Speed of lift: Slow
Recovery sets: 60-90secs

Exercises in order of completion:

- Hip extension (Squat)
- Lat pull-down
- Hip extension (Leg-press)
- Chest press
- Seated row
- Hip flexion (hamstring curl)
- Standing row
- Abdominal with twist

Sample Day 6
2:00:00
60.5TSS
2h easy spin

Just ride easy and steady.
No efforts

Sample Day 8
1:15:00
GYM DAY - Week 2

Load (% 1RM): 40-60%
Sets: 3
Reps/sets: 20
Speed of lift: Slow
Recovery sets: 60-90secs

Exercises in order of completion:

- Hip extension (Squat)
- Lat pull-down
- Hip extension (Leg-press)
- Chest press
- Seated row
- Hip flexion (hamstring curl)
- Standing row
- Abdominal with twist

Sample Day 9
1:00:00
30.3TSS
1h easy spin

Just ride easy and steady.
No efforts

Sample Day 10
1:15:00
GYM DAY - Week 2

Load (% 1RM): 40-60%
Sets: 3
Reps/sets: 20
Speed of lift: Slow
Recovery sets: 60-90secs

Exercises in order of completion:

- Hip extension (Squat)
- Lat pull-down
- Hip extension (Leg-press)
- Chest press
- Seated row
- Hip flexion (hamstring curl)
- Standing row
- Abdominal with twist

Giacomo Notari
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NG Training - The science of cycling

Currently coach of UAE Team Emitaes - UCI World Tour Team
Degree in Sport Science (University of Parma)
Athletic trainer recognize from Italian Cycling Federation (FCI)
3rd level of Sport Director (the highest) in the Italian Cycling Federation (FCI)
Power Certification Course by Hunter Allen