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Weight Training for Cycling: The Ultimate Guide Base Plan

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Weight Training for Cycling: The Ultimate Guide Base Plan


Christopher Burnham

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14 Weeks

Plan Description

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.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x3
—— ——
Workouts Per Week Weekly Average Longest Workout
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Christopher Burnham

Burnham Coaching

My mission as a coach is to provide knowledge and guidance through continuous communication with athletes to help them achieve their goals.

By having an understanding of your goals, current fitness, and utilizing a mix of scientific based training including periodic fitness testing and extensive experience, we can create a structured plan to achieve your goals.

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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
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Refund Policy

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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