This e-book download is designed as a cost-effective introduction to strength training for cyclists, this programme will lead you to becoming a stronger cyclist for the upcoming season over 12 weeks of training.
Once your payment is completed, you’ll receive an email with a download link immediately.
What To Expect
24 workouts, each leading on from the last and taking no longer than an hour to complete.
A range gym based exercises, along with assistance ‘Core Stability’ exercises.
Expand your knowledge and capabilities of training, to push your cycling to the next level.
The e-book provides guidance information on how to work out your training weights, and what to expect from each training phase. These sessions are designed in a similar style to the Cycling Strength Coach bespoke monthly training programmes. The phases of training also involve different training styles that will allow you to build your training skill sets, including supersets and traditional strength training methodologies.
Full Programme Structure
The programme includes a general warm up and cool down, and three phases of training; one phase per month and two sessions per week. These sessions require the use of a gym and a range of equipment. However, all exercises can be easily adapted as long as they use the same muscle groups.
The first two sessions will be to work out your weights for the phases ahead. This is provided as a walk-through guide, which is easy to follow. There's also a 1RM estimation table, in case you don't have time or it's not a primary strength exercise. You will also complete an on-bike performance test of your choice, dependent upon your cycling discipline.
Moving onto the training sessions, you will start slowly and complete simple exercises in order to understand how your body reacts to a new training stimulus. For instance, dealing with adding an extra dimension to your weekly training schedule. You will also no doubt suffer some muscle soreness, so learning how to deal with this is also useful whilst the weights are lighter.
The second phase of training works on muscular development. Rest periods are increased and the session structure changes from supersets to a more traditional approach to strength training, using larger compound exercises.
The final phase builds on your achievements in phases one and two, by developing your maximal strength. This is structured similar to the previous phase, with long rest periods in order to recover fully between sets. You’re going to need this rest, as the weights get heavier.
Once you finish the last week of training, it’s time to re-test your performance in whichever discipline you chose at the start. By this point, you will be a robust and strong athlete, so it’s time to reap the performance gains from all of your hard work.
