25-week At-home Strength Training Plan for Cyclists
25-week At-home Strength Training Plan for Cyclists
Length
25 Weeks
Plan Description
This 25-week strength training plan will help improve your overall strength and performance as a cyclist, as well as contributing to your resilience and durability. In other words: GET STRONGER WITHOUT GETTING INJURED. Strength training has been shown to improve bone density, cardiovascular fitness, functional strength, and overall health in athletes of all ages and abilities.
You don't need to be an expert lifter to complete this plan. In fact, this entire plan is designed to be completed at home with just a few free weights, dumbbells, and kettlebells. No need to worry about commuting to the gym or sharing equipment.
Lastly, this plan can and should be completed during the Base and Build period of your yearly training plan. For most cyclists, this means beginning this plan in October/November, and moving into maintenance mode once racing begins in March/April. You can still get faster and complete HIIT on the bike while doing these strength training sessions twice per week.
Don't be intimidated. It will be hard at first, and I'm sure you will get very sore. But after a couple of sessions, you will be used to the lifts and movements. And after a couple of weeks, you will notice the strength gains between almost every session. Within two months, you'll feel a significant difference on the bike, especially in your pedal stroke, core stability, and confidence.
How it Works
Quickly view upcoming workouts in the TrainingPeaks app.
Upload completed workouts from your favorite tracking app or device.
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
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Strength
x2
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Workouts Per Week | Weekly Average | Longest Workout | |
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—— | —— |
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
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$106.24 USD for the first year, billed yearly.