The 2015 Tour de France is upon us. I like the event, despite all of the years of scandal surrounding performance enhancing drugs. It is an amazing test of will and athletic capacity. Watching the athletes in this year’s Tour spinning those wheels through thousands of revolutions inspired my movement obsessed nerd brain to write about the importance of strength training for cyclists.
The Demands
Long distance cycling first and foremost requires a massively efficient cardiovascular system. 5x Tour de France winner, Miguel Indurain, was reported to have a resting heart rate of 28 beats per minute, which is crazy considering that the average person’s resting heart rate is 60-70 beats per minute.
Given that riders will be spending loads of time on the bike, muscular stamina becomes the next vital component to successful cyclists. Riders sit in very awkward positions for hours at a time. That means building an enduring core cannot be overlooked. Naturally, the legs will be going through thousands of cycles of flexion and extension. With clip-less pedals, cyclists are able to not only push with their quadriceps and calves, but also pull with their hamstrings. So while this is a quad dominant activity, the posterior chain must be trained to endure the volume of riding.
While not the greatest demand, the cyclist must also be able powerful enough to cover sharp breakaways and also handle long climbs.
The Plan
Below you will find a two week sample strength training program for a cyclist looking to improve their capacity on the bike. Please note, if you want to be good at cycling, you need to spend a lot of time cycling. Strength training, while an important component to the overall training plan, is not the primary concern of the athlete. *It is suggested that all athletes work with a coach to assess their movement patterns before beginning any workout program. The prescribed exercise plan below assumes that no major movement dysfunctions are present and that the athlete is healthy.
Week 1
Day 1
Mobility
Couch Stretch, Banded Trap Distractions, Lacrosse Ball (LB) in Pecs
Warmup: 2 rounds Not For Time (NFT) – 20 calories on Airdyne/Assault Bike, 10 Air Squats, 10 Pushups
A. Single Leg Split Squats; 31X1 , 5 reps per leg.(First number represents the time it would take to descend, second number represents the pause at the bottom, third number represents the ascent, and last number represents the pause at the top. An “X” signifies that the athlete should move the load with the intent of going as fast as possible, no matter how long the movement actually takes.)
x5 Rest one minute after both legs have been completed.
B1. Accumulate 45 seconds in front leaning raise (preferably on gymnastics rings if available).
x5 No Rest
B2. Farmer’s Carries, 100 meters.
x5 Rest 2 minutes.
C1. Birddogs, 10 each arm/leg.
x4 No rest.
C2. Dumbbell (DB) Skullcrushers, 10
x4 Rest 30 seconds.
5 minute cooldown.
Day 2
Mobility
Posterior Chain Floss with Assistance Band, Lat Distraction with Assistance Band, Barbell Adductor Smash
Warmup: 2rds NFT: 20 Calories on Airdyne/Assault Bike, 10 Russian KB Swings, 5 Ring Rows
A. Single Leg Deadlifts; 31X1, 5 reps each leg.
x5 Rest one minute.
B. Pullups; 30X1, 5 reps.
x5 Rest two minutes.
C1. Barbell Roll Outs, 10
x4 Rest 30 seconds
C2. Bent Rows; 31X1, 5
x4 Rest 90 seconds.
+
6 min AMRAP (As many rounds as possible)
20 Russian KB Swings (24/16)
10 Rings Rows
*80-90% ME. Do not kill yourself! Keep a steady moderately difficult pace. Breathe. Stay in control.
5 minute cooldown.
Day 3
No weight training. Continue Zone 1 Aerobic work on Bike.
Day 4
Mobility
Ankle Distraction with resistance band, LB in Tensor Fascia Latae (TFL), Quadratus Lumborum release.
2rds NFT: 20 calories on Airdyne, 10 Jumping Split Squats, 8 pushups
A. Weighted Box Step Ups, 10 each leg.
x4 Rest two minutes.
*Box height is 20 inches.
B1. Suitcase Carry, 50 meters with one arm, 50 meters with other arm.
x5 Rest 30 seconds.
B2. Bench Press; 30X1, 5
x5 Rest 90 seconds.
+
4 Rounds Paced Effort
25 meter Prowler Push (100 pounds men / 70 pounds women)
15 burpees
*80-90% ME
5 minute cooldown
Day 5
Mobility
Lat Distraction, DB Lacrosse Ball in Thoracic with plate, Banded Trap Distraction
Warmup: 2rds NFT – 20 Calories on Airdyne, 5 Bent Rows, 5 pushups
A1. Supinated Grip Pullups; 30X1, 5
x5 Rest 30 seconds
A2. Supinated Bent Row; X0X1, 5
x5 Rest 30 seconds.
A3. 25 meter legless sled pull
x4 Rest 2 minutes.
*Attach a long rope to a sled loaded with 80 pounds for men/ 50 pounds for ladies and pull 25 meters without using your legs.
B1. Back Extensions; X0X1, 10
x3 Rest 1 minute.
B2. DB Y’s, T’s, and W’s, 10 (for rotator cuffs)
x3 Rest 1 minute.
5 minute cooldown.
Day 6
No weight training. Continue Zone 1 Aerobic work on Bike.
Day 7
If weekly volume permits, total rest day.
Week 2
Day 8
Mobility
Couch Stretch, LB in Pecs, Double LB peanut in Thoracic Spine with 25 pound plate
Warmup: 2rds NFT – 20 Cals Airdyne or Assault Bike, 10 Air Squats, 10 Pushups.
A. Single Leg Split Squats; 31X1, 5 each leg.
x5 Rest 1 minute after both legs have been completed.
B1. Pushups, 20
x4 Rest 30 seconds
B2. Bear Crawl with double lacrosse ball “peanut” on top of lower back, 20 meters.
x4 Rest 90 seconds.
+
In 1 minute
10 Calories on the Airdyne/Assault Bike as fast as possible (AFAP)
AMRAP Jumping split squats
x4 Rest 4 minutes. 90% ME Score is number of split squats. Build intensity on each set.
5 minute cooldown
Day 9
Mobiltity
Posterior Chain Floss, Lat Distraction, Ankle Distraction
Warmup: 2rds NFT: 20 Calories on Airdyne / Assault Bike, 10 Russian KB Swings, 5 ring rows
A. Single leg Deadlifts; 31X1, 5 each leg.
x5 Rest 1 minute. Increase weight on each set from last week.
B. Pendlay Rows; 31X1, 8
x5 Rest 1 minute.
+
50 meter Sled Drag (100 men / 70 women)
50 meter Farmer’s Carry (70/55 DB each hand)
50 meter Bear Hug Plate Carry (90 / 70)
x5 Rest two minutes between sets.
5 minute cooldown
Day 10
No weight training. Continue Zone 1 Aerobic work on Bike.
Day 11
Mobility
Ankle Distraction, Shoulder Distraction, LB and Kettlebell in Psoas – Tack and Floss
2 rds NFT: 20 calories Airdyne / Assault Bike, 10 Air Squats, 10 Pushups
A1. Racked Walking Lunges, 10 each leg
x4 Rest 30 seconds
A2. Bench Press; 30X1, 5
x4 Rest 30 seconds
A3. Hollow Body Rocks, 30 seconds AMRAP
x4 Rest 90 seconds.
B. Palloff Press Holds, 10 seconds on / 5 seconds off x 3 each side.
x5 Rest 1 minute after both sides completed.
+
10 min EMOM (Every minute on the minute. Athlete does required work then rests until the top of the next minute.)
Min 1: Accumulate 30 seconds in bottom of Goblet Squat (32 kg / 24 kg kettlebell)
Min 2: Accumulate 30 seconds in front leaning raise on gymnastics rings.
Repeat until 10 minutes complete.
5 minute cooldown.
Day 12
Mobility
Lat Distraction, LB in Upper Glutes,
Warmup: 2rds NFT – 20 Calories on Airdyne, 5 Ring Rows, 8 Good Mornings
A1. Pullups; 30X1, 5
x5 Rest 30 seconds.
A2. Seated Good Mornings; X0X1, 10
x5 Rest 2 minutes.
B1. DB Torso Rows; 31X1, 8 each arm.
x4 Rest 30 seconds
B2. Stir the Pots, 10 in each direction
x4 Rest 1 minute.
5 minute cooldown.
Day 13
No weight training. Continue Zone 1 Aerobic work on Bike.
Day 14
If weekly volume permits, total rest day.
Curious to know what the next two weeks of programming would look like? Email [email protected] for more info!