Strength & Conditioning for Cyclists
16 weeks - $49.99
Total Hours: 59
Total Hours: 59
This program has been designed specifically for cyclists and targets the areas you need and not what you don't. It includes flexibility, core, stability, strength and power (plyometric) and maintenance exercises as photos, with training plans and workout cards. Designed to improve your cycling performance and prevent overuse injuries, this program will maximize the time you have available to spend in the gym and guarantees results. For all levels of cyclists, but primairly aimed at the serious enthusiast to competitive cyclist. For athletes with at least 1 year of weight training experience. All categories and disciplines.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Static Flexibility & Self-Myfascial Release
Planned Time: 0:30
WU: At least 5 min + of AR-Endurance paced cardio or your cardio training for the day (no stretching after hard interval or 3+ hour workouts to avoid stretch injury) MS: 1-3 reps/30-60 sec holds at end range of motion CD: Self Myofascial Release for 60 sec minimum on your trouble areas
Planned Time: 0:30
WU: At least 5 min + of AR-Endurance paced cardio or your cardio training for the day (no stretching after hard interval or 3+ hour workouts to avoid stretch injury) MS: 1-3 reps/30-60 sec holds at end range of motion CD: Self Myofascial Release for 60 sec minimum on your trouble areas
Day #2
Custom
Planned Time: 1:0
WU: 5-10 min of light aerobic exercise followed by the Active Flexibility Routine for legs MS: 3 sets/12, 10, & 8 reps each workout, increasing weight slightly each set. Perform as a circuit when possible and superset opposing movements. 45-60 second rest periods CD: 5+ min of light cardio at a 90+ cadence to flush out and "re-program" the legs
Planned Time: 1:0
WU: 5-10 min of light aerobic exercise followed by the Active Flexibility Routine for legs MS: 3 sets/12, 10, & 8 reps each workout, increasing weight slightly each set. Perform as a circuit when possible and superset opposing movements. 45-60 second rest periods CD: 5+ min of light cardio at a 90+ cadence to flush out and "re-program" the legs
Day #3
Static Flexibility Training
Planned Time: 0:20
WU: 5 min + of AR-Endurance paced cardio or your cardio training for the day (no stretching after hard interval or 3+ hour workouts to avoid stretch injury) MS: 1-3 reps/30-60 sec holds at end range of motion CD: NA
Planned Time: 0:20
WU: 5 min + of AR-Endurance paced cardio or your cardio training for the day (no stretching after hard interval or 3+ hour workouts to avoid stretch injury) MS: 1-3 reps/30-60 sec holds at end range of motion CD: NA
Day #4
Custom
Planned Time: 1:0
WU: 5-10 min of light aerobic exercise followed by the Active Flexibility Routine for upper body MS: 3 sets/12, 10, & 8 reps each workout, increasing weight slightly each set. Perform as a circuit when possible. Superset opposing movements. 45-60 second rest periods CD: 5+ min cardio at a 90+ cadence
Planned Time: 1:0
WU: 5-10 min of light aerobic exercise followed by the Active Flexibility Routine for upper body MS: 3 sets/12, 10, & 8 reps each workout, increasing weight slightly each set. Perform as a circuit when possible. Superset opposing movements. 45-60 second rest periods CD: 5+ min cardio at a 90+ cadence
Day #5
Static Flexibility & Self-Myfascial Release
Planned Time: 0:30
WU: At least 5 min + of AR-Endurance paced cardio or your cardio training for the day (no stretching after hard interval or 3+ hour workouts to avoid stretch injury) MS: 1-3 reps/30-60 sec holds at end range of motion CD: Self Myofascial Release for 60 sec minimum on your trouble areas
Planned Time: 0:30
WU: At least 5 min + of AR-Endurance paced cardio or your cardio training for the day (no stretching after hard interval or 3+ hour workouts to avoid stretch injury) MS: 1-3 reps/30-60 sec holds at end range of motion CD: Self Myofascial Release for 60 sec minimum on your trouble areas
Day #6
Static Flexibility Training
Planned Time: 0:20
WU: 5 min + of AR-Endurance paced cardio or your cardio training for the day (no stretching after hard interval or 3+ hour workouts to avoid stretch injury) MS: 1-3 reps/30-60 sec holds at end range of motion CD: NA
Planned Time: 0:20
WU: 5 min + of AR-Endurance paced cardio or your cardio training for the day (no stretching after hard interval or 3+ hour workouts to avoid stretch injury) MS: 1-3 reps/30-60 sec holds at end range of motion CD: NA
Day #7
REST
Planned Time: 0:0
REST !!!!!!
Planned Time: 0:0
REST !!!!!!
Day #8
Static Flexibility & Self-Myfascial Release
Planned Time: 0:30
WU: At least 5 min + of AR-Endurance paced cardio or your cardio training for the day (no stretching after hard interval or 3+ hour workouts to avoid stretch injury) MS: 1-3 reps/30-60 sec holds at end range of motion CD: Self Myofascial Release for 60 sec minimum on your trouble areas
Planned Time: 0:30
WU: At least 5 min + of AR-Endurance paced cardio or your cardio training for the day (no stretching after hard interval or 3+ hour workouts to avoid stretch injury) MS: 1-3 reps/30-60 sec holds at end range of motion CD: Self Myofascial Release for 60 sec minimum on your trouble areas
Day #9
Custom
Planned Time: 1:0
WU: 5-10 min of light aerobic exercise followed by the Active Flexibility Routine for legs MS: 3 sets/12, 10, & 8 reps each workout, increasing weight slightly each set. Perform as a circuit when possible and superset opposing movements. 45-60 second rest periods CD: 5+ min of light cardio at a 90+ cadence to flush out and "re-program" the legs
Planned Time: 1:0
WU: 5-10 min of light aerobic exercise followed by the Active Flexibility Routine for legs MS: 3 sets/12, 10, & 8 reps each workout, increasing weight slightly each set. Perform as a circuit when possible and superset opposing movements. 45-60 second rest periods CD: 5+ min of light cardio at a 90+ cadence to flush out and "re-program" the legs