Strength & Conditioning for Cyclists
24 weeks - $59.99
Total Hours: 88
Total Hours: 88
This plan contains all of the same great ammenities as the 4 month program. However, this plan has two additional bonus workouts for those extra months in the Flexibility & Stability and Strength Phases. This plan is designed for the more advanced cyclist with 2 or more years of strength training under their belt or for those with longer off-seasons.
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