Strength / Preparation Phase Plan (strength training done at the gym)
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This plan is geared towards riders getting ready for their base phase and as such should be done after their transition phase. This plan is 12 weeks in duration and features:
Progressive strength workouts, done at the gym. Barbells with heavy weight are a MUST.
Force development workouts.
Leg speed workouts.
A stronger and more stable core / hips with resulting improved force delivery to those pedals!
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:30 hrs||1:30 hrs|
|0:13 hrs||0:45 hrs|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
||3:30 hrs||1:30 hrs|
||0:13 hrs||0:45 hrs|