Weight Training for Cycling: The Ultimate Guide Base Plan

From the popular book Weight Training for Cycling: The Ultimate Guide this is the base weight training program to kick off your strength training program. Included in this program is a 2 week transition period and a 12 week progressive base training program. While originally written for cyclists, this program would work well for any endurance athlete. This program is a 3-day a week strength training program that can be used with your cycling training. Our recommendation is to do your strength training on your harder riding days. This allows you to concentrate your hard work, as well as concentrate your recovery. This leads to bigger gains and can avoids over-training. Included with the training plan is a detailed exercise guide (attached to first weeks workouts) with clear instructions for all of the prescribed movements. While reading the book Weight Training for Cycling:The Ultimate Guide is helpful before starting this program, it isn't required.

Sample Day 1
Transition Strength Workout #1

Box Squats 3 x 8 at body weight or 50%1RM
Deadlifts 3 x 8 at 50%1RM
Walking Lunges 3 x 8 at Body Weight
Hip Bridge 3 x 8 at Body Weight

Sample Day 3
Transition Strength Workout #2

Push-Ups 3 x 8 Body weight
Pull-ups 5 x 3 Body Weight
Inverted Rows 3 x 8 Body Weight
Plank 5 x 1 Hold for 30 seconds
Pallof Press 3 x 8 50% 1RM

Sample Day 5
Transition Workout #3

Deadlift 4 x 5 at 60% 1RM
Goblet Squat 3 x 8 at 50% 1RM
Bench Press 3 x 8 at 50% 1RM
Bent Over Rows 3 x 8 at 50% 1RM
Pull-Ups 5 x 3 Body Weight

Sample Day 8
Transition Strength Workout #1

Box Squats 3 x 8 at body weight or 50%1RM
Deadlifts 3 x 8 at 50%1RM
Walking Lunges 3 x 8 at Body Weight
Hip Bridge 3 x 8 at Body Weight

Sample Day 10
Transition Strength Workout #2

Push-Ups 3 x 8 Body weight
Pull-ups 5 x 3 Body Weight
Inverted Rows 3 x 8 Body Weight
Plank 5 x 1 Hold for 30 seconds
Pallof Press 3 x 8 50% 1RM

Sample Day 12
Transition Workout #3

Deadlift 4 x 5 at 60% 1RM
Goblet Squat 3 x 8 at 50% 1RM
Bench Press 3 x 8 at 50% 1RM
Bent Over Rows 3 x 8 at 50% 1RM
Pull-Ups 5 x 3 Body Weight

Sample Day 15
Base Phase Workout #1

Front Squats 4 x 5 at 70% 1RM
Deadlifts 4 x 5 at 70% 1RM
Reverse Lunges 3 x 8 at 60% 1RM
Glute Bridges 3 x 8 at Body Weight

Christopher Burnham
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Burnham Coaching

Why you train, your goals, and the demands of your event are essential questions. By assessing the demands of your event, your current physiological condition, your goals, and your ability to train, we will create a structured training plan that will help you achieve your goals and bring you closer to your genetic potential. Using a balance of science, experience, and practicality has allowed our athletes to achieve their goals in record time.