Plan Overview and Expectations

Who is This Plan Best For?

This leg-focused strength training plan is designed specifically for women cyclists over the age of 50. It is ideal for those looking to enhance their cycling performance by improving leg strength, power, and muscular endurance.

Whether you are an experienced cyclist aiming to maintain your performance or someone returning to cycling after a break, this plan will help you strengthen the muscle groups that are crucial for efficient pedaling.

The exercises selected focus on increasing strength and stability, which are key for reducing the risk of injury and improving overall cycling efficiency.

Goals and Abilities

This plan is suitable for individuals with a basic understanding of exercise form and technique. It can be adapted for different fitness levels by adjusting the number of repetitions, sets, or exercise variations. The primary goals of this plan include:

Building and maintaining leg strength and endurance to support cycling performance.
Enhancing the stability and balance necessary for efficient pedaling.
Promoting overall muscle balance to prevent common injuries associated with cycling.
Improving functional fitness, which translates directly to better cycling mechanics.

Communication Expectations

You can expect periodic check-ins to monitor your progress and provide guidance.
Questions about exercise form, modifications, or any concerns can be addressed directly via email or through the TrainingPeaks platform messaging system.

Feel free to share feedback on how you’re feeling throughout the plan so adjustments can be made to better suit your needs.

Equipment Needed

This plan primarily uses bodyweight exercises, making it convenient for home workouts or gym sessions without specialized equipment. Here’s what you will need:

A sturdy wall or surface for wall sits.
A chair or bench for single-leg exercises.
An exercise mat for comfort during floor exercises.
If possible, a small step or platform for elevated exercises like single-leg calf raises, though it is not mandatory.