Strength & Condition for cycling | Basic movement patterns | No weight | 14 weeks

Author

James Walsgrove

All plans by this Coach

Length

14 Weeks

Typical Week

3 Strength

Longest Workout

0:15 hrs

Plan Specs

cycling beginner intermediate advanced strength

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Summary

The overall aim of any strength & conditioning (S & C) program is to reduce the risk of injury, increase performance and often educate athletes to how they can train more efficiently. More specifically with S & C aimed at cycling performance, the goal should be to create the most efficient athlete on the bike - this can be achieved through targeting improvements in mobility, strength, muscular endurance and conditioning.


Why is strength and conditioning important?

The stronger and more mobile the athlete, the lessened chance fatigue is going to have an affect on riding technique, which will subsequently increase cycling efficiency. Tired athletes leak power so creating a strong and stable base to produce power from will ultimately make you faster, fitter and less susceptible to injury.


This plan is 14 weeks long and is split into 7 progressive phases. This can be repeated or extended if you are struggling with any of the movement patterns. There are full youtube video's for every exercise.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:45

James Walsgrove

Ride Harder

Here at Ride Harder we are dedicated to making you faster on the bike through bike fitting, testing, training plans and coaching. I believe that a coach benefits every athlete regardless of their ability. A cycling coach is not just for the Pro's!

Back to Plan Details

Sample Day 1

0:15:00
Cycling S&C Programme - Phase 1

The idea of this programme is to take a holistic approach with the athlete through a movement first integrated approach. This will be a supplementary addition to cycling performance making you a more comfortable and efficient rider.
-
The aim of this first training block is to introduce the notion of formalised training as a supplementary aid to cycling. Exercises are selected to challenge your ability to perform them with as much precision to detail as possible. The goal is not to load these exercises but to master the movement.
-
This session works well to be done before your turbo session to save time or can be done as a stand alone.
-
-
Workout
-
Stand to Squat - 3 sets of 10 reps with 30sec recovery
https://youtu.be/1tF5qPrft3A
-
Fixed Point Split Squat - 2 sets of 10 each side with 2 sec pause at bottom. 45sec recovery
https://youtu.be/fCMUFNJSZag
-
Hip Hinge into Wall - 2 sets of 15reps with 30 sec recovery
https://youtu.be/VOETTxO7QBo
-
High Pillar Plank - 3 sets of 15 inhales/exhales with 60 sec reps
https://youtu.be/FUHfJqe5hOI
-
ADDITIONAL EXTRA - Calf Raises (eccentric emphasised) 3 sets of 10 (3 sec lower)
https://youtu.be/i4yqDcnjwrY

Sample Day 3

0:15:00
Cycling S&C Programme - Phase 1

The idea of this programme is to take a holistic approach with the athlete through a movement first integrated approach. This will be a supplementary addition to cycling performance making you a more comfortable and efficient rider.
-
The aim of this first training block is to introduce the notion of formalised training as a supplementary aid to cycling. Exercises are selected to challenge your ability to perform them with as much precision to detail as possible. The goal is not to load these exercises but to master the movement.
-
This session works well to be done before your turbo session to save time or can be done as a stand alone.
-
-
Workout
-
Stand to Squat - 3 sets of 10 reps with 30sec recovery
https://youtu.be/1tF5qPrft3A
-
Fixed Point Split Squat - 2 sets of 10 each side with 2 sec pause at bottom. 45sec recovery
https://youtu.be/fCMUFNJSZag
-
Hip Hinge into Wall - 2 sets of 15reps with 30 sec recovery
https://youtu.be/VOETTxO7QBo
-
High Pillar Plank - 3 sets of 15 inhales/exhales with 60 sec reps
https://youtu.be/FUHfJqe5hOI
-
ADDITIONAL EXTRA - Calf Raises (eccentric emphasised) 3 sets of 10 (3 sec lower)
https://youtu.be/i4yqDcnjwrY

Sample Day 5

0:15:00
Cycling S&C Programme - Phase 1

The idea of this programme is to take a holistic approach with the athlete through a movement first integrated approach. This will be a supplementary addition to cycling performance making you a more comfortable and efficient rider.
-
The aim of this first training block is to introduce the notion of formalised training as a supplementary aid to cycling. Exercises are selected to challenge your ability to perform them with as much precision to detail as possible. The goal is not to load these exercises but to master the movement.
-
This session works well to be done before your turbo session to save time or can be done as a stand alone.
-
-
Workout
-
Stand to Squat - 3 sets of 10 reps with 30sec recovery
https://youtu.be/1tF5qPrft3A
-
Fixed Point Split Squat - 2 sets of 10 each side with 2 sec pause at bottom. 45sec recovery
https://youtu.be/fCMUFNJSZag
-
Hip Hinge into Wall - 2 sets of 15reps with 30 sec recovery
https://youtu.be/VOETTxO7QBo
-
High Pillar Plank - 3 sets of 15 inhales/exhales with 60 sec reps
https://youtu.be/FUHfJqe5hOI
-
ADDITIONAL EXTRA - Calf Raises (eccentric emphasised) 3 sets of 10 (3 sec lower)
https://youtu.be/i4yqDcnjwrY

Sample Day 8

0:15:00
Cycling S&C Programme - Phase 1

The idea of this programme is to take a holistic approach with the athlete through a movement first integrated approach. This will be a supplementary addition to cycling performance making you a more comfortable and efficient rider.
-
The aim of this first training block is to introduce the notion of formalised training as a supplementary aid to cycling. Exercises are selected to challenge your ability to perform them with as much precision to detail as possible. The goal is not to load these exercises but to master the movement.
-
This session works well to be done before your turbo session to save time or can be done as a stand alone.
-
-
Workout
-
Stand to Squat - 3 sets of 10 reps with 30sec recovery
https://youtu.be/1tF5qPrft3A
-
Fixed Point Split Squat - 2 sets of 10 each side with 2 sec pause at bottom. 45sec recovery
https://youtu.be/fCMUFNJSZag
-
Hip Hinge into Wall - 2 sets of 15reps with 30 sec recovery
https://youtu.be/VOETTxO7QBo
-
High Pillar Plank - 3 sets of 15 inhales/exhales with 60 sec reps
https://youtu.be/FUHfJqe5hOI
-
ADDITIONAL EXTRA - Calf Raises (eccentric emphasised) 3 sets of 10 (3 sec lower)
https://youtu.be/i4yqDcnjwrY

Sample Day 10

0:15:00
Cycling S&C Programme - Phase 1

The idea of this programme is to take a holistic approach with the athlete through a movement first integrated approach. This will be a supplementary addition to cycling performance making you a more comfortable and efficient rider.
-
The aim of this first training block is to introduce the notion of formalised training as a supplementary aid to cycling. Exercises are selected to challenge your ability to perform them with as much precision to detail as possible. The goal is not to load these exercises but to master the movement.
-
This session works well to be done before your turbo session to save time or can be done as a stand alone.
-
-
Workout
-
Stand to Squat - 3 sets of 10 reps with 30sec recovery
https://youtu.be/1tF5qPrft3A
-
Fixed Point Split Squat - 2 sets of 10 each side with 2 sec pause at bottom. 45sec recovery
https://youtu.be/fCMUFNJSZag
-
Hip Hinge into Wall - 2 sets of 15reps with 30 sec recovery
https://youtu.be/VOETTxO7QBo
-
High Pillar Plank - 3 sets of 15 inhales/exhales with 60 sec reps
https://youtu.be/FUHfJqe5hOI
-
ADDITIONAL EXTRA - Calf Raises (eccentric emphasised) 3 sets of 10 (3 sec lower)
https://youtu.be/i4yqDcnjwrY

Sample Day 12

0:15:00
Cycling S&C Programme - Phase 1

The idea of this programme is to take a holistic approach with the athlete through a movement first integrated approach. This will be a supplementary addition to cycling performance making you a more comfortable and efficient rider.
-
The aim of this first training block is to introduce the notion of formalised training as a supplementary aid to cycling. Exercises are selected to challenge your ability to perform them with as much precision to detail as possible. The goal is not to load these exercises but to master the movement.
-
This session works well to be done before your turbo session to save time or can be done as a stand alone.
-
-
Workout
-
Stand to Squat - 3 sets of 10 reps with 30sec recovery
https://youtu.be/1tF5qPrft3A
-
Fixed Point Split Squat - 2 sets of 10 each side with 2 sec pause at bottom. 45sec recovery
https://youtu.be/fCMUFNJSZag
-
Hip Hinge into Wall - 2 sets of 15reps with 30 sec recovery
https://youtu.be/VOETTxO7QBo
-
High Pillar Plank - 3 sets of 15 inhales/exhales with 60 sec reps
https://youtu.be/FUHfJqe5hOI
-
ADDITIONAL EXTRA - Calf Raises (eccentric emphasised) 3 sets of 10 (3 sec lower)
https://youtu.be/i4yqDcnjwrY

Sample Day 15

0:15:00
Cycling S&C Programme - Phase 2

The idea of this programme is to take a holistic approach with the athlete through a movement first integrated approach. This will be a supplementary addition to cycling performance making you a more comfortable and efficient rider.
-
Movement in this phase becomes more dynamic to further challenge your ability to be stable in positions that will benefit your cycling. The extra in this phase has been selected to teach you both extension and flexion of the spine - a common area of pain and overuse for regular cyclist, usually down to an inability to actively maintain a neutral spine during longer events
-
This session works well to be done before your turbo session to save time or can be done as a stand alone.
-
-
Workout
-
Counterbalanced Squat (With 2 Sec Pause) - 3 sets of 10reps. 45sec recovery.
https://youtu.be/-yQzCPRHEe4
-
Forward Lunge - 2 sets of 10 each side with 30sec recovery.
https://youtu.be/mhexG7tcHRQ
-
Hand Overlapping Hip Hinge - 3 sets of 12reps with 45sec recovery.
https://youtu.be/aBXT9p2mc_w
-
Forearm Plank W Toe Taps - 3 sets of 10 reps each side with 30 sec recovery.
https://youtu.be/Pk43bic1Czk
-
ADDITIONAL EXTRA -Cat / Ape - 2 sets of 15reps with 30secs recovery.
https://youtu.be/x1_SC8J9uIc

Strength & Condition for cycling | Basic movement patterns | No weight | 14 weeks

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