Forget the fancy programming, we’re sticking to the basics—with added volume. As always, offseason training should include plenty of protein and sleep to assist in recovery.
Most cyclists should strength train two days a week. The majority of the focus should be on the big muscle groups, with some core training to fill in the gaps. Workout times should total 40-50 minutes, including the warm up and cool down. Be efficient with your time in the gym.
Keep in mind, in order to drive the process of getting stronger, you need to try to add a little weight each week to the exercises—even as little as a pound. Be sure to track your progress. Always use common sense and feel free to substitute a different exercise for one you’re uncomfortable with.
Your Base-Building Workout1 of 12
Warm up for 2-3 minutes on a stationary bike, a treadmill, or the rowing machine and/or two minutes of dynamic exercises. Be sure to work both your lower body and upper body.
Term to know:
Superset - Without resting, go immediately into your second exercise. After you complete the second exercise, rest.
Perform 1-2 warm up sets before you start work sets. Use light weights with no more than 3-5 reps of each exercise.
Split Squats3 sets, 5 reps on each leg 2 of 12
Start by standing with your back to a bench or box and hold a pair of dumbbells or kettlebells. Place your left foot out in front and lift your right foot back onto the bench. Bend your front knee to 90 degrees and then drive yourself back up to the starting position while keeping your eyes focused on the horizon.
Inverted Rows3 sets, 6-12 reps 3 of 12
Grab the bar or handles and place your feet out in front of you about shoulder-width apart. Lean back and tighten your torso so your body is like a board. Pull yourself so your chest touches the bar—or if you are using a suspension trainer, until the handles are next to your chest/ribs. Lower yourself back to the starting position and repeat.
Single Leg Deadlift3 sets, 6 reps on each leg 4 of 12
Hold a pair of dumbbells or a kettlebell in front of your legs. Pull your shoulders back and down to keep your back in a proper position during the exercise. Lower the dumbbells towards the floor by hinging over at your hips. Your trail leg will raise back behind you. Keep your arms straight throughout the movement. If your back or shoulders start to round, you have gone too far forward.
Shoulder Press3 sets, 6 reps 5 of 12
Grab a pair of dumbbells and bring them up to your shoulders. Place your feet about shoulder-width apart. Squeeze your glutes and abs and make sure your shoulder blades are pulled together before you press the weight. Press the dumbbells straight up and lock out your elbows. Lower the weight back to your shoulders and repeat.
Push-ups3 sets of 15 6 of 12
Get into the push-up position, palms on the floor and elbows locked out. Lower your body to the ground while keeping your torso rigid and elbows relatively close to your body. Get yourself as close to the floor as you can without losing proper position and push yourself back into the starting position.
Mini Core Circuit7 of 12
Do a set of each exercise consecutively before you rest so you keep your heart rate elevated.
Leg Raises6-8 reps 8 of 12
Lay flat on your back with your arms by your sides. With your legs straight, lift up and down slowly.
Side Plank20 second hold on each side 9 of 12
Feet together and rest your weight on your forearm, right below your shoulder.
Windshield Wiper20 seconds 10 of 12
Lay flat on your back with your arms out so your body is in a T-formation. Lift your legs straight up and rotate them left and then right.
Up & Down Plank10 reps 11 of 12
Start in a plank position. Place your right hand on the floor and then your left hand, so you are in the pushup position. Return to the starting position and start with your left hand now. Continue alternating.
Take 15-30 seconds rest and repeat the circuit.
Finish your workout with a 3-5 minute cool down.