SUF Strength Beginner Training Plan / Pair with Novice or Intermediate Cycling and Triathlon Plans

Average Weekly Training Hours 00:34
Training Load By Week
Average Weekly Training Hours 00:34
Training Load By Week

This plan is for athletes who:
* Want to add Strength Training to their schedule.
* Have chosen one of the The Sufferfest Novice or Intermediate cycling or triathlon training plans that have been optimised for Strength Training.
* Do not have previous or recent strength training experience.


Sample Day 1
0:12:18
The Sufferfest - SUF Strength - Beginner Level 1 Session A

Equipment Needed
- Empty Bottle
- Mat or something to place under your knee

Congratulations on taking the first step to a stronger you. This is the first session in The Sufferfest Beginner Strength Training series. This series is for those who have never done any strength training (or, if you did, it was a loooong time ago in a galaxy far, far away). The first session will introduce you to many of the foundation exercises in this programme and get you comfortable with each move.

As a cyclist you'll no doubt have the leg strength to muscle your way through these moves. However, the key here is to nail each move with perfect form. In future sessions we'll introduce more difficult variations on these basic moves, so form good habits now and they'll be easier for you to master down the road.

As with all the strength training routines, it helps if you’ve done a warm-up before getting started. That can be one of your favourite yoga routines, riding your bike on the trainer for 5-10 minutes or doing a personal stretching routines.

Sample Day 4
0:12:09
The Sufferfest - SUF Strength - Beginner Level 1 Session B

Equipment Needed
- Empty water bottle
- Mat or something for under your knee

This is session B in Beginner Level 1. In this session we'll introduce you to the rest of the foundation moves. Since you're already getting stronger, we'll take one of the moves you've already learned -- hip hinges -- and give it a little twist by adding in a reach. While the difference is subtle, the demands of the move are quite different. As you'll see, all the moves you learn in Level 1 will progress in a similar fashion going forward. We're building strength, but also fine-tuning your nervous system.

As with all the strength training routines, it helps if you’ve done a warm-up before getting started. That can be one of your favourite yoga routines, riding your bike on the trainer for 5-10 minutes or doing a personal stretching routines.

Sample Day 8
0:12:18
The Sufferfest - SUF Strength - Beginner Level 1 Session A

Equipment Needed
- Empty Bottle
- Mat or something to place under your knee

Congratulations on taking the first step to a stronger you. This is the first session in The Sufferfest Beginner Strength Training series. This series is for those who have never done any strength training (or, if you did, it was a loooong time ago in a galaxy far, far away). The first session will introduce you to many of the foundation exercises in this programme and get you comfortable with each move.

As a cyclist you'll no doubt have the leg strength to muscle your way through these moves. However, the key here is to nail each move with perfect form. In future sessions we'll introduce more difficult variations on these basic moves, so form good habits now and they'll be easier for you to master down the road.

As with all the strength training routines, it helps if you’ve done a warm-up before getting started. That can be one of your favourite yoga routines, riding your bike on the trainer for 5-10 minutes or doing a personal stretching routines.

Sample Day 11
0:12:09
The Sufferfest - SUF Strength - Beginner Level 1 Session B

Equipment Needed
- Empty water bottle
- Mat or something for under your knee

This is session B in Beginner Level 1. In this session we'll introduce you to the rest of the foundation moves. Since you're already getting stronger, we'll take one of the moves you've already learned -- hip hinges -- and give it a little twist by adding in a reach. While the difference is subtle, the demands of the move are quite different. As you'll see, all the moves you learn in Level 1 will progress in a similar fashion going forward. We're building strength, but also fine-tuning your nervous system.

As with all the strength training routines, it helps if you’ve done a warm-up before getting started. That can be one of your favourite yoga routines, riding your bike on the trainer for 5-10 minutes or doing a personal stretching routines.

Sample Day 22
0:12:18
The Sufferfest - SUF Strength - Beginner Level 1 Session A

Equipment Needed
- Empty Bottle
- Mat or something to place under your knee

Congratulations on taking the first step to a stronger you. This is the first session in The Sufferfest Beginner Strength Training series. This series is for those who have never done any strength training (or, if you did, it was a loooong time ago in a galaxy far, far away). The first session will introduce you to many of the foundation exercises in this programme and get you comfortable with each move.

As a cyclist you'll no doubt have the leg strength to muscle your way through these moves. However, the key here is to nail each move with perfect form. In future sessions we'll introduce more difficult variations on these basic moves, so form good habits now and they'll be easier for you to master down the road.

As with all the strength training routines, it helps if you’ve done a warm-up before getting started. That can be one of your favourite yoga routines, riding your bike on the trainer for 5-10 minutes or doing a personal stretching routines.

Sample Day 25
0:12:09
The Sufferfest - SUF Strength - Beginner Level 1 Session B

Equipment Needed
- Empty water bottle
- Mat or something for under your knee

This is session B in Beginner Level 1. In this session we'll introduce you to the rest of the foundation moves. Since you're already getting stronger, we'll take one of the moves you've already learned -- hip hinges -- and give it a little twist by adding in a reach. While the difference is subtle, the demands of the move are quite different. As you'll see, all the moves you learn in Level 1 will progress in a similar fashion going forward. We're building strength, but also fine-tuning your nervous system.

As with all the strength training routines, it helps if you’ve done a warm-up before getting started. That can be one of your favourite yoga routines, riding your bike on the trainer for 5-10 minutes or doing a personal stretching routines.

Sample Day 29
0:16:46
The Sufferfest - SUF Strength - Beginner Level 2 Session A

Equipment Needed
- Two water bottles filled as much as you feel is appropriate
- Mat or something to place under your knee

Welcome to Beginner Level 2, Session A. You should have completed the Level 1 sessions several times by now and mastered the foundation moves with perfect form. Now, we're going to add further variations to those moves in order to keep challenging you (just wait until you try out these new side planks). We'll also increase the duration of a few sets -- such as the squats -- so you can get a few more reps in.

As with all the strength training routines, it helps if you’ve done a warm-up before getting started. That can be one of your favourite yoga routines, riding your bike on the trainer for 5-10 minutes or doing a personal stretching routines.