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

Author

GC Coaching

All plans by this Coach

Length

12 Weeks

Typical Week

2 Strength, 3 Bike, 2 Day Off

Longest Workout

1:30 hrs

Plan Specs

cycling beginner intermediate advanced tss based strength

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

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!

Stats

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

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.

Back to Plan Details

Sample Day 1

0:30:00
Strength Training - Preparation

REFER TO ATTACHMENT FOR PICTURES OF EACH EXERCISE ------ JUST BODY WEIGHT... FOR NOW ------ -Squats - 2x15 -Lunges - 2x15 each leg -Step-ups - 2x15 each leg on step >16" -Side lunges - 2x15 each leg -Inverted rows - 2x15 (EASY WEIGHT) -Push-ups - 2x15 (or what you can do) -Planks - 2x60 seconds (or as long as you can up to a minute)

Sample Day 2

1:00:00
58.6TSS
Strength: Muscle Tension Effort

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
------
MAIN SET:
-Perform 4x8 mins @40-60 RPM @Z3 (85%), being sure to stay seated the whole time. Keep the cadence slow and torque high for these.
-Z2 (60%) for 4 minutes between efforts.
------
COOL DOWN:
-Last Z2 effort.

Sample Day 4

0:30:00
Strength Training - Preparation

REFER TO ATTACHMENT FOR PICTURES OF EACH EXERCISE ------ JUST BODY WEIGHT... FOR NOW ------ -Squats - 2x15 -Lunges - 2x15 each leg -Step-ups - 2x15 each leg on step >16" -Side lunges - 2x15 each leg -Inverted rows - 2x15 (EASY WEIGHT) -Push-ups - 2x15 (or what you can do) -Planks - 2x60 seconds (or as long as you can up to a minute)

Sample Day 5

1:00:00
58.6TSS
Strength: Muscle Tension Effort

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
------
MAIN SET:
-Perform 4x8 mins @40-60 RPM @Z3 (85%), being sure to stay seated the whole time. Keep the cadence slow and torque high for these.
-Z2 (60%) for 4 minutes between efforts.
------
COOL DOWN:
-Last Z2 effort.

Sample Day 6

1:30:00
67.9TSS
E: Alternating Big Gear Efforts

WARM UP:
-10-15 minutes warm up, progressing to Zone 2.
------
MAIN SET:
-Ride prescribed time in Endurance zone, alternating 5 minutes <65 RPM and 5 minutes at comfortable cadence.
------
COOL DOWN:
Cool down 5-10 minutes easy.

Sample Day 8

0:30:00
Strength Training - Preparation

REFER TO ATTACHMENT FOR PICTURES OF EACH EXERCISE ------ JUST BODY WEIGHT... FOR NOW ------ -Squats - 2x15 -Lunges - 2x15 each leg -Step-ups - 2x15 each leg on step >16" -Side lunges - 2x15 each leg -Inverted rows - 2x15 (EASY WEIGHT) -Push-ups - 2x15 (or what you can do) -Planks - 2x60 seconds (or as long as you can up to a minute)

Sample Day 9

1:00:00
58.6TSS
Strength: Muscle Tension Effort

WARM UP:
-10 minutes gradually progressing from Active Recovery zone to Endurance zone.
------
MAIN SET:
-Perform 4x8 mins @40-60 RPM @Z3 (85%), being sure to stay seated the whole time. Keep the cadence slow and torque high for these.
-Z2 (60%) for 4 minutes between efforts.
------
COOL DOWN:
-Last Z2 effort.

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

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