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TP010 Strength & Condition for cycling | Basic movement patterns | No weight | 14 weeks


James Walsgrove

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14 Weeks

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Plan Description

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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x3
0:51 hrs 0:25 hrs
Workouts Per Week Weekly Average Longest Workout
0:51 hrs 0:25 hrs

Training Load By Week

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!

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