This is the fourth and final of FOUR phases of our strength training for cyclists programming. Designed to begin after your RACE PREP phase and fitness build leading into your A-race.

The workouts done the weeks prior to your A race are designed to simply keep your muscles activated and ready to perform. The primary lifts of the sessions are removed to allow your big muscles to reduce fatigue and become fully recovered for a peak performance.

The 1-2 training sessions in your taper include a small amount of plyometric/power movements, core-to-extremity coordination movements, and a core superset to maintain engagement. The idea is to be able to cruise through the workouts fairly quickly (30-40 minutes) with minimal stress and leave the workout feeling energized and motivated!

Race week strength sessions are designed to be quick (20 minutes) and to the point with 2 sets of each superset. Pure activation and mobility are the goals. No weights are involved. Instead just body weight and a resistance band is needed so you can easily perform the sessions when traveling or limited on time. These sessions work great after traveling to loosen up the stiffness after sitting for hours, or as a pre-ride warm-up/activation routine.