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


James Walsgrove

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14 Weeks

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.

How it Works

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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!

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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