KYLECOACHING • MASTERS CYCLISTS
Build strength for your next season.
Full-body strength and muscle for early base, with clear progression.
8 weeks · 24 strength workouts · 3 sessions/week45–65 minutes/lift · 8 optional 10-minute mobility sessions
Make each session count
- Build a repeatable routine. Train squat, hinge, push, pull and trunk patterns.
- Earn your progress. Strength Builder supplies reps, effort and rest. Two qualifying full-dose exposures earn a small load increase.
- Learn the movements. Exercise notes and available video demonstrations.
Your eight-week progression
WEEKS 1–2 · FoundationTwo work sets, normally 3 RIR; save a baseline.
WEEKS 3–4 · BuildMore priority-lift sets; optional fast power.
WEEK 5 · ReviewRecovery review; reduce work when the rule is triggered.
WEEKS 6–7 · ProgressNormally 2 RIR; keep control.
WEEK 8 · CompareLess volume; replay baseline. No maximal tests.
Fit strength around your riding
Monday/Wednesday/Friday, about 48 hours apart. Lifts: 55 minutes in Weeks 1–2; 65/60/65 in Weeks 3–7; 45 in Week 8, including warm-up and rests. Optional Sunday mobility adds 10 minutes.
Protect priority rides; allow at least 3 hours between same-day key riding and lifting. Other days stay unscheduled. No catch-up stacking. Cycling workouts are not included.
Is this for you?
Masters cyclists with established lifting technique and capacity for three weekly lifts. Self-directed strength training; not rehabilitation.
Equipment
Rack/safeties, barbell/plates, bench, dumbbells, cables, leg press/curl, preacher support and mat.
Guidance at every step.Four-page guide, Start Here, eight weekly notes and Finish guidance. Preview weeks above.
Chuck Kyle · Plan questions: chuck@kylecoaching.com or text 571-747-9022. Individual coaching sold separately.
Next (sold separately): 6-Week Masters 40+ FTP Builder. Cycling base, FTP zones and power meter/smart trainer required. Follow its schedule; do not add this gym block. Save 25% with BASETOFTP25.
Serious goals. Real lives. Structured training that respects both.
KyleCoaching helps masters and time-constrained cyclists build endurance, raise FTP, develop race-specific power, and stay durable without treating recovery, work, and family as rounding errors.