Strength Training for Cyclists- Gym version

2x/week, 14 week, 3 phase (endurance, strength, power) for offseason

Focus on the 5 Fundamental Movements: Squat, Hinge, Push, Pull, Carry/Core and common cyclists’ imbalances/weaknesses

Includes warm up, rest periods, tempos, Rate of Percieved Exertion (RPE) for proper loading/weight

Created by Laura Peaslee PT, DPT: Doctor of Physical Therapy, SICI Professional Bike Fitter, NASM Certified Athletic Trainer

Equipment needed: Foam Roller, Stability Ball, Dumbbells and/or Kettlebells, Long bands, Mini Loop Bands, Trap Bar, Barbell, Pull Up Bar, Sled, Step Up Box, Plyo Box

Here are 4 key strength training factors for improving cycling performance and preventing injury:

1) The ability to create proximal stiffness for distal movement to allow a stable center to transfer power and stabilize your bike. Learn to lock your rib cage and hips together to allow your legs the to produce more power. Learning how to do this with certain strength exercises yields a more efficient and economical pedal stroke. In this program you will encounter various upper extremity, lower extremity, and core exercises that focus on creating proximal stiffness while moving the extremities.

2) Use RPE (Rate of Perceived Exertion) to determine load. Using RPE to measure your effort and intensity in the gym will allow you to “meet yourself where you are”—on that day, at that time, in those circumstances, based off your sleep, nutrition, mental stress, physical fatigue, etc. For 95% of your strength training sessions, you want perceived exertions (RPE) of 5, 6, and 7 on a scale of 1 to 10.

3) Sequence matters! After warming up, you want to do your power/explosive exercise first (if present in the program), followed by the fundamental 5 movement patterns (squat, hinge, push, pull, carry/core). Next would be accessory exercises and lastly finish with core stability. Working your core stability at the end allows you to work on one of the areas that can significantly boost your on bike power- your ability to keep great postures and positions on the bike when you’re fatigued.

4) Demand a variation of movements that a) Help improve your body’s balance of strength at each joint, and b) Help you learn how to hold better positions and postures that allow you to be more efficient and economical.

Disclaimer: This program is not designed to treat an injury or medical condition.