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25-week At-home Strength Training Plan for Cyclists

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25-week At-home Strength Training Plan for Cyclists


Zach Nehr

All plans by this Coach


25 Weeks

Plan Description

This 25-week strength training plan will help improve your overall strength and performance as a cyclist, as well as contributing to your resilience and durability. In other words: GET STRONGER WITHOUT GETTING INJURED. Strength training has been shown to improve bone density, cardiovascular fitness, functional strength, and overall health in athletes of all ages and abilities.

You don't need to be an expert lifter to complete this plan. In fact, this entire plan is designed to be completed at home with just a few free weights, dumbbells, and kettlebells. No need to worry about commuting to the gym or sharing equipment.

Lastly, this plan can and should be completed during the Base and Build period of your yearly training plan. For most cyclists, this means beginning this plan in October/November, and moving into maintenance mode once racing begins in March/April. You can still get faster and complete HIIT on the bike while doing these strength training sessions twice per week.

Don't be intimidated. It will be hard at first, and I'm sure you will get very sore. But after a couple of sessions, you will be used to the lifts and movements. And after a couple of weeks, you will notice the strength gains between almost every session. Within two months, you'll feel a significant difference on the bike, especially in your pedal stroke, core stability, and confidence.

How it Works

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x2
—— ——
Workouts Per Week Weekly Average Longest Workout
—— ——

Zach Nehr

ZNehr Coaching, LLC

Zach Nehr is the head of ZNehr Coaching, LLC, and the Verification and Coaching Manager at MyWhoosh. He is also a freelance writer for Velo, ENVE, Cyclingnews, and TrainingPeaks, and professional rider in eSport cycling and road racing. Zach has a degree in Exercise Science from Marian University-Indianapolis where he also studied Psychology. ZNehr Coaching takes on endurance athletes of all ages and abilities, and you can find Zach's Power Analysis articles published weekly in Velo.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • 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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