Bike Specific Periodized Strength/Power and Mobility Plan

Author

IREP ATHLETICS

All plans by this Coach

Length

5 Weeks

Typical Week

5 Strength, 3 Other

Longest Workout

0:45 hrs

Plan Specs

cycling power based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

CertsDesigned for: cyclists that want that boost in performance from a more mobile, stronger, and healthier functioning body. Cycling for hours is just one piece to the puzzle but strength and mobility is another big piece that should not be neglected. Improve your performance by purchasing this plan.

 


Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.


***It is always recommended to see your physician before starting a new exercise program***


Logos


Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC.  Anthony J Ross ATC, CSCS, M. Ed., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.


Questions? Please visit TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com


Training for another race? Trying to improve strength, lose weight, or dealing with a nagging injury? Visit thetrainingplansource.com for all of your training and fitness needs.


Purchase and utilization of this plan means that you accept the waiver and terms associated for IREP Athletics LLC.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 02:54
Training Load By Week
Average Weekly Training Hours: 02:54
Average Weekly Breakdown

The Training Plan Source Powered By IREP Athletics

The Training Plan Source Powered By IREP Athletics

What is the training plan source?
The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.

Back to Plan Details

Sample Day 1

0:20:00
The Warm-up (Injury Prevention)

Complete these exercises before and/or after your run/bike workout for the day.

Utilize the videos at: http://www.youtube.com/user/irepathletics for references. This is a quick strength day go through each exercise once.

Sample Day 2

0:30:00
Full Body 1 (week 1)

This phase is established to gain strength and help prevent injury. Move from 1 exercise to the next in each Circuit. They are label accordingly. The Core lifts are meant to be performed utilizing your rep maximum. The other lifts use appropriate weight and resistance by feel.

Sample Day 2

0:20:00
Lower Mobility

Lacrosse ball tack and floss: 3 mins around knee cap each leg 3 mins hamstrings each leg Plantar fascia (golf or lacrosse ball) 2 mins each foot smashing from heel to base of toes roll out all that crepitus Super Quad (Couch Stretch) 3 mins each leg squeeze butt and press hips forward 2 mins each leg of choice post what you do

Sample Day 3

0:20:00
The Warm-up (Injury Prevention)

Complete these exercises before and/or after your run/bike workout for the day.

Utilize the videos at: http://www.youtube.com/user/irepathletics for references. This is a quick strength day go through each exercise once.

Sample Day 4

0:30:00
Full Body 2 (week 1)

This phase is established to gain strength and help prevent injury. Move from 1 exercise to the next in each Circuit. They are label accordingly. The Core lifts are meant to be performed utilizing your rep maximum. The other lifts use appropriate weight and resistance by feel.

Sample Day 6

0:30:00
Mobility Day: Smash the Hips/Anterior Capsule

https://www.youtube.com/watch?v=I9CxGNsSS5M

Sample Day 8

0:20:00
The Warm-up (Injury Prevention)

Complete these exercises before and/or after your run/bike workout for the day.

Utilize the videos at: http://www.youtube.com/user/irepathletics for references. This is a quick strength day go through each exercise once.

Bike Specific Periodized Strength/Power and Mobility Plan

$79.00 - Buy Now