The AchievePTC Strength Training Plan for Cyclists
It’s officially the road cycling off-season.
Most professionals and amateur cyclists (other than those participating in cyclocross) who compete at a high level use the fall to take a break.
It’s also popular to spend some of their time off the bike and in the gym.
At AchievePTC, we believe in using a structured and progressive approach to help cyclists transition from cycling to the gym in a way that minimizes injury risk, maximizes gains, and prepares an athlete for the upcoming cycling season.
Our balanced approach is tailored to the specific demands of cycling. Central to our methodology is an 11-week plan structured into five distinct phases that act as a foundation for our coaches, who modify the program to the needs of their athletes.
Phase 1: Functional Movement (3 weeks)
This phase focuses on improving basic movement patterns and enhancing overall mobility. It's designed to correct imbalances, enhance flexibility, and prepare your body for more intense resistance training. Expect exercises that improve posture, stability, and joint mobility.
Examples of workouts:
Foam rolling for myofascial release.
Dynamic stretches for hip mobility.
Bodyweight squats to improve squat form.
Thoracic spine rotation to enhance core mobility.
Phase 2: Resistance Prep (2 weeks)
The second phase introduces resistance training. It aims to prepare your muscles and nervous system for more strenuous workouts. You'll start using resistance bands, bodyweight exercises, or weights to build a foundation for strength training.
Examples of workouts:
Core strength for spine stability.
Dynamic stretches for hip mobility.
Weighted squats to improve back, glutes, quads, and hamstring strength.
Single-leg deadlift for balance and strength.
Phase 3: Hypertrophy (2 weeks)
After resistance, we’ve prepared the athlete to focus on muscle hypertrophy or muscle growth. You'll use moderate weights and higher repetitions to stimulate muscle development. This phase helps cyclists build lean muscle mass, enhancing strength and endurance.
Examples of workouts:
Back extension and oblique crunch on a stability ball for core strength and stability.
Weighted squats to build muscle mass.
Single leg step-ups to build glute strength.
Stability ball hamstring curl.
Phase 4: Strength (2 weeks)
This phase builds on the foundation of strength developed in the previous phase. The workouts become more intense, focusing on increasing your overall strength. Expect to lift heavier weights and perform fewer repetitions to maximize strength gains.
Examples of workouts:
Horizontal marching and windshield wipers for core strength.
Leg press machine for glute and leg strength.
Incline dumbbell press for upper body strength and stability.
Leg curl for hamstring strength.
Phase 5: Power (2 weeks)
The final phase concentrates on power development. You'll work on explosiveness and the ability to generate force quickly. This phase is crucial for cyclists as it helps improve sprinting and climbing capabilities. Plyometric exercises and high-intensity interval training may be incorporated to enhance power output.
Examples of workouts:
Squat jumps to increase explosive power.
Lat pulldown for back strength.
Seated stability ball dumbbell press for shoulder mobility and strength.
Hamstring curls for explosive strength.
Get a Strength Program and Get Fitter than Ever
Incorporating a well-structured strength training program into your offseason regimen can be a game-changer for many cyclists. Each phase of our program, from functional movement to power development, serves a specific purpose in enhancing your cycling abilities.
By dedicating time to address imbalances, improve mobility, and build lean muscle, you're not only fortifying your body against injury but also unlocking hidden potential on the bike.
Your journey to becoming a stronger, more powerful cyclist begins in the gym. Get in touch if you’re interested in working with an AchievePTC coach.
