Cycling Base 1

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2 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This routine is the first in a series of six off-season routines designed to increase strength and endurance in cyclists. Each routine lasts four weeks and divides the body into upper and lower body workouts. Three workouts are completed each week, rotating between upper and lower body. Week 1 works lower body on Monday and Friday, with upper body on Wednesday. Week 2 is the opposite of week 1, with upper body on Monday and Friday and lower body on Wednesday. Week 3 is a repeat of week 1, and week 4 is a repeat of week 2. In addition to these weight training workouts, complete three workouts a week of 45-60 minutes at a time on the bike.

Day 1
Day 2

Legs/Abs Day 12 exercises, 1 hr 4 mins

Indoor Cycling	1x1 reps	rest: 10s
Barbell Squat	3x8 reps	rest: 60s
Leg Extensions	2x12 reps	rest: 45s
Lying Leg Curls	2x12 reps	rest: 45s
Thigh Abductor	2x12 reps	rest: 45s
Thigh Adductor	2x12 reps	rest: 45s
Standing Calf Raises	3x8 reps	rest: 45s
Decline Crunch	2x20 reps	rest: 45s
Exercise Ball Crunch	2x25 reps	rest: 45s
Hanging Leg Raise	2x20 reps	rest: 45s
Plank	2x1 reps	rest: 15s
Superman	2x1 reps	rest: 60s

Upper Body/Abs Day 12 exercises, 1 hr 15 mins

Rowing	0x0 reps	rest: 10s
Barbell Bench Press	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Iso Lateral Wide Pulldown	2x12 reps	rest: 45s
Dumbbell Raise	2x12 reps	rest: 45s
Seated Machine Row	2x12 reps	rest: 45s
Preacher Curl Machine	2x12 reps	rest: 45s
Cable Triceps Pushdown	2x12 reps	rest: 45s
Ab Crunch Machine	3x12 reps	rest: 45s
Oblique Raises on Parallel Bars	2x30 reps	rest: 45s
Back Extension Machine	2x12 reps	rest: 45s
Scissor Kick	2x60 reps	rest: 45s