Cycling Strength Session – Improve Cycling Perfromance

Exercise | Fitness

Posted on March 04, 2015 by Jenny Cromack

Strength training can dramatically improve your cycling performance, for more information on the benefits of this program click here.

This program to improve your cycling strength has three phases each lasting 4-6 weeks:

  • Phase 1- Base strength, during this 6 weeks of training the aim of the game is to build a solid base to your pyramid of performance. Don’t skip this phase!
  • Phase 2- Strength Power phase, here you will start to introduce exercises that will help translate the strength into power.
  • Phase 3- Force development phase- here you will focus on explosive exercises whilst maintaining your new found strength. This translates to helping translate the strength and power to the bike.

The overall result will be a stronger cyclist that is more powerful, has better work capacity, improved endurance and less likely to develop an injury. Go on give it a whirl and see how your cycling strength and performance improve.

Phase 1

  • Back Squat Full 4 sets 5 reps @ (75-90% 1RM)
  • Romanian Deadlift 4 sets 5 reps @ (75-90% 1RM)
  • Neutral Grip Pull Up 3 sets 4 reps @ (+0-15% Bw)
  • Single Leg Bent Over DB Rows 3 sets 6-8 reps @ (75-80% 1RM)

Core component: Anti rotational exercises. Pallof press 3 sets 20 reps + 2s isometric hold

Phase 2

  • Front Squat 4 sets 3 reps @ (80-92.5% 1RM)
  • Hang Clean 4 sets 3 reps @(70-85% 1RM) focus on speed
  • Push Press Behind Neck 4 sets 4 reps @ (80-92.5% 1RM)
  • Single Leg Romanian DB Deadlifts 3 sets 6-8 reps @(75-80% 1RM)

Core component: Anti rotational exercises. Crucifix drill 3 sets 10 reps per side

Phase 3

  • Half Barbell Back Squat into Ballistic Jump 6 sets 2 reps @ (40-60% 1RM)
  • Hang Snatch + Overhead Squat 5 sets 3 reps (1+1) @ (70-80% 1RM)
  • Nordic Hamstring Extensions 5 sets 4 reps (BW)
  • Clean First Pull + Power Shrug 3 sets 4 reps @ (80-92.5% 1RM)

Core component: Anti rotational exercises. Kneeling straight arm rotation 3 sets 10 reps per side

There is a good chance that you’ll need guidance with some of these exercises, if you’re a member of the Motive8 North Personal Training Studios in Leeds, drop one of the personal trainers a line. If you’re not a member at motive8 North, don’t worry we offer programmes and advice over Skype.

We hope you enjoy this programme and see improvements in your cycling strength and performance.