The Strength and Conditioning Preparation Phase for Cyclists is tailored to the unique demands of cycling, focusing on building a foundation of strength, mobility, and endurance to support improved power output, efficiency, and injury prevention during the season.

Key Characteristics for Cyclists:

1. Focus:
• Develop muscular endurance and general strength.
• Improve core stability and postural control for better power transfer.
• Enhance joint mobility and flexibility to support cycling posture.
• Address muscle imbalances, especially between dominant cycling muscles (quads, glutes) and underutilized stabilizers (hamstrings, hip flexors, upper back).
2. Intensity & Volume:
• Moderate volume and low-to-moderate intensity.
• Exercises are focused on technique and control rather than heavy loading.
3. Cycling-Specific Adaptations:
• Strengthening key muscle groups: quads, glutes, hamstrings, calves, and core.
• Corrective work for common cycling issues, such as tight hip flexors and weak gluteal muscles.
4. Energy Systems Development:
• Aerobic base building through light-to-moderate effort on the bike (Zone 2 rides).
• Complementary off-bike conditioning to enhance cardiovascular efficiency.

Core Components of the Prep Phase:

Strength Training (2–3x per week):

• Lower Body:
• Goblet Squats or Bodyweight Squats: Build foundational leg strength.
• Romanian Deadlifts: Strengthen hamstrings and glutes to balance quad dominance.
• Step-Ups: Focus on unilateral strength and stability.
• Calf Raises: Improve pedal stroke efficiency and ankle stability.
• Core Stability:
• Planks (front, side): Build trunk stability for better power transfer.
• Dead Bugs or Bird Dogs: Enhance spinal stability and coordination.
• Pallof Press: Develop anti-rotation strength for stability during sprints and climbs.
• Upper Body & Posture:
• Bent-over Rows: Strengthen the upper back for improved cycling posture.
• Reverse Flys: Counteract rounded shoulders and forward head posture.
• Push-Ups: Build pressing strength for bike handling and overall balance.

Mobility & Flexibility (Daily or as part of warm-up/cool-down):

• Hip Flexor Stretches: Counteract tightness from prolonged cycling position.
• Hamstring and Calf Stretches: Maintain flexibility in key pedaling muscles.
• Thoracic Spine Mobility Drills: Improve upper-body posture on the bike.
• Foam Rolling: Quads, IT band, glutes, and lower back.

Aerobic Conditioning (3–5x per week):

• On-Bike Sessions:
• Steady-state rides in Zone 2 to build an aerobic base.
• Cadence drills to improve pedaling efficiency.
• Off-Bike Cross-Training:
• Low-impact activities like swimming or elliptical training to reduce overuse strain while maintaining aerobic fitness.

Goals of the Prep Phase for Cyclists:

1. Build a foundation of strength and endurance to support peak cycling performance.
2. Reduce the risk of overuse injuries by addressing muscle imbalances.
3. Enhance mobility and flexibility for an efficient cycling posture.
4. Prepare the body for higher-intensity intervals, climbs, and sprints in subsequent phases.

By targeting these areas, the Prep Phase ensures cyclists are physically prepared for the demands of both long training rides and competitive events.