Strength / Preparation Phase Plan (strength training done at the gym)

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:43

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!

Sample Day 1
0:20:00
20.4TSS
Warm-up: Pre-strength training

ON TRAINER ------ -8 minutes easy. -6x1 minute spin-ups (110+ RPM) @Threshold+ with 1 minute rest between.

Sample Day 1
0:45:00
Strength Training - Phase 3 - week 1 & 2

REFER TO THE ATTACHED DOCUMENT FOR PICTURES OF EACH EXERCISE ------- Easy warm-up for 5 minutes (riding, walking, jogging, etc.) -Foam rolling - quads, IT bands, hamstrings, calves, glutes ------ -Squat-Thrust - 3x10 reps -Renegade Row - 3x10 reps -Lunge w/ Opposite Side Rotation (alternate legs) - 2x30 reps total (15/side) -Dynamic Side Lunges (alternate legs) - 2x30 reps total (15/side) -Deadlift - 3x10 reps -Bent over rows - 3x10 reps -Plank With March - 2x30 reps total (15/side) -Jack-knife - 3x10 reps/side

Sample Day 5
1:00:00
60.8TSS
Strength: May The Force Be With You

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
———
MAIN SET:
-Every 4 minutes perform a Force Rep (10 total)
-Force Rep = Get into your largest gear and come almost to a complete stop. Once you are almost at a full stop, grab onto the drops and JUMP as hard and fast as you can and spin the gear up. The effort should be only 10-12 seconds, but should be an ALL OUT effort!
-In between force reps, spin easy at endurance zone
———
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 8
1:00:00
60.8TSS
Strength: May The Force Be With You

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
———
MAIN SET:
-Every 4 minutes perform a Force Rep (10 total)
-Force Rep = Get into your largest gear and come almost to a complete stop. Once you are almost at a full stop, grab onto the drops and JUMP as hard and fast as you can and spin the gear up. The effort should be only 10-12 seconds, but should be an ALL OUT effort!
-In between force reps, spin easy at endurance zone
———
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 12
1:00:00
60.8TSS
Strength: May The Force Be With You

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
———
MAIN SET:
-Every 4 minutes perform a Force Rep (10 total)
-Force Rep = Get into your largest gear and come almost to a complete stop. Once you are almost at a full stop, grab onto the drops and JUMP as hard and fast as you can and spin the gear up. The effort should be only 10-12 seconds, but should be an ALL OUT effort!
-In between force reps, spin easy at endurance zone
———
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 15
1:00:00
60.8TSS
Strength: May The Force Be With You

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
———
MAIN SET:
-Every 4 minutes perform a Force Rep (10 total)
-Force Rep = Get into your largest gear and come almost to a complete stop. Once you are almost at a full stop, grab onto the drops and JUMP as hard and fast as you can and spin the gear up. The effort should be only 10-12 seconds, but should be an ALL OUT effort!
-In between force reps, spin easy at endurance zone
———
COOL DOWN:
-10 minutes gradually reducing from Endurance zone to Active Recovery zone

Sample Day 22
1:00:00
86.5TSS
Strength: Bottom Bracket Destroyer

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
-3x30 seconds Spin Ups (110+ RPM) @Threshold zone+, 30 seconds easy.
-2 minutes easy
------
-TRACTOR PULLS
-Do 1 of these every 4 minutes (10 total)
-Get into your hardest gear and start at ~30 RPM. When you are ready, stay seated and gradually spin the gear up to 110+ cadence.
-Endurance Zone in between tractor pulls
------
COOL DOWN:
-5 minutes gradually reducing from Endurance zone to Active Recovery zone

Shayne Gaffney
|
GC Coaching

I offer personalized and customized training plans for competitive and non-competitive cyclists with a high level of coaching communication, so you feel supported, confident, and educated throughout your training journey. This includes endurance, speed, and strength training, in addition to building mental stamina and nutritional recommendations to prepare you for your target events or races.