POWER PEDAL | v2.0
Build force. Practice crisp power.
Eight weeks of strength and power practice for cyclists who already lift. Low-repetition jumps and slams come before controlled full-body strength work.
Required: 2 gym sessions/week, 16 total. Weeks 1-3 and 5-7: 2 x 65 min (2h10/week). Weeks 4 and 8: 2 x 45 min (1h30/week).
Optional: easy mobility or walking. Cycling is additional; no cycling workouts or optional resistance sessions are included.
What you build
- Squat and hinge strength with fast lifting intent and useful reserve.
- Brief power practice: low box jumps and light ball slams, with full resets and rest.
- Unilateral control, upper-body support and trunk stability in complementary A/B sessions.
- Repeatable load decisions, planned recovery and fatigue adjustments that protect key rides.
Your eight-week block
Weeks 1-3 | Foundation
Technique + Power. 14 work sets/session; main lifts at RPE 7.
Week 4 | Recovery
Eight work sets, lower loads and RPE 6; retain crisp power practice.
Weeks 5-7 | Strength + Power
15 work sets; main lifts 3 x 4 at RPE 8. Progress only after two successful exposures.
Week 8 | Consolidation
Eight work sets, reduced loads and a useful review. No max test or automatic race taper.
Who this is for
Intermediate cyclists in a lower-priority riding block who recently tolerated two weekly lifting sessions and independently use squat, hinge, unilateral, press/row patterns and rack safeties. Quiet low-box landings and safe slam-ball handling are prerequisites. Cycling experience alone is insufficient.
Gym and riding setup
Rack/safeties, barbell/plates, trap bar, dumbbells, bench/hip-thrust pad, low stable box/step, light non-bouncing slam ball, cable or anchored band and mat. A/B are scheduled Tuesday/Friday, at least 48 hours apart; move or omit a lift when key cycling or recovery requires.
Guidance includedNative Strength Builder tables and Coach Notes, demonstrations for all 12 exercises, Athlete Guide v2.0, Start Here, weekly phase notes, substitutions and completion guidance. Times include preparation, full rest and transitions; allow longer for setup.
This is strength-only development, not first-time lifting, rehabilitation or a peak-race taper. It does not guarantee sprint-watt gains.
Plan questions: Coach Chuck Kyle,
email or text 571-747-9022. Individual coaching and response-time guarantees are not included.
Version: v2.0 is a separate successor to TP-446880; original purchased programming and access are preserved.