8 week at home maintenance bike focused strength plan
8 week at home maintenance bike focused strength plan
Author
Steven Moody - Coach of the year, IRONMANU, Training peaks & ITU certified
All plans by this CoachLength
8 Weeks
Plan Description
8 week at home maintenance bike focused strength plan
I really do appreciate your help with my strength training! It's difficult to find a healthy balance with strength training and triathlon training. I know I need strength and conditioning to rehab my body and prevent me from getting injured further, but I also don't want my muscles to be too sore or tired to perform in key endurance sets or races. This plan is easy to understand, well thought out, and conducive to strengthening your body to complement your normal endurance training. All exercises are ones that will benefit you in the sport, rather than just going to the gym and throwing weight around.
Thanks again for this plan! You rock.
Cheyenne Meyer, USAT elite development athlete
Plan outline
**NB 100% home compatible - only essential equipment requirements are a selection of dumbbells and resistance bands**
This 8 week (2 hrs a week at peak) strength program is designed for a cyclist/triathlete who is looking to build cycling specific muscles to improve their bike splits.
The plan outlines cycling specific muscle groups you are targeting and why.
It can be used in conjunction with your standard indoor training program to maximise gains.
Each of the exercises in the plan is video demo-ed in a handy kick off document with key safety tips/pointers useful for the absolute beginner upwards
The program also outlines recommended progression in terms of increasing weights and/or intensity and with approx 2 hours a week in total to complete all exercises - can easily be integrated with a full training plan.
Alternatively perfect for the off season to ensure you are strong and ready to hit the ground running come next race season
Typical week
2 sessions a week
What do you get in this plan?
• How to use the plan documentation including video links on how to correctly execute the prescribed exercises
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How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Strength
x4
|
02:00:00 | 00:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:00:00 | 00:30:00 |
Training Load By Week
- This plan includes a Free Basic TrainingPeaks Account.
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- Track your performance with robust data tracking and detailed graphs.
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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
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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