logo

Cycling

Updated about 8 months

Season: Off-Season

Sport: Hybrid

Level: Any

Weeks: 4

Description: Training for cyclists has three distinct parts; upper body, lower body and cuff & stuff. The upper body is trained for the correct amount of strength without unwanted bulk. Lower body is trained for strength and endurance to handle long rides and the environment, such as, hills and wind. Cuff & stuff is for all the "little" parts, core, rotator cuff and the like. Strength days alternate between 2 days/week and 3 days/week. There are running workouts that provide leg power and speed.

Week 1

Day 1 - Strength 1
Day 2 - Conditioning
Day 3 - Strength 1
Day 4 - Conditioning
Day 5 - Strength 1
Day 6 - Cardio

Week 2

Day 1 - Strength 1
Day 2 - Conditioning
Day 3 - Cardio
Day 4 - Strength 1
Day 5 - Conditioning
Day 6 - Cardio

Week 3

Day 1 - Strength 1
Day 2 - Conditioning
Day 3 - Strength 1
Day 4 - Conditioning
Day 5 - Strength 1
Day 6 - Cardio

Week 4

Day 1 - Strength 1
Day 2 - Conditioning
Day 3 - Cardio
Day 4 - Strength 1
Day 5 - Active Rest
Day 6 - Conditioning