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3 Workouts to Skyrocket Your Cycling Performance

Contrary to popular belief, supplementing your cycling training program with strength-work 2-3 times a week will boost your cycling performance significantly more than only training on your bike

Did you know that adding strength-work to your cycling training program increases your power output on a 4km ride by 8.4%? Or that it also decreases lactic acid production in your muscles by over 14% during a 2 hour ride?

3 recent studies have found that, contrary to popular belief, supplementing your cycling training program with strength-work 2-3 times a week will boost your cycling performance significantly more than only training on your bike. 

 

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Study 1 Workout: 3x per week for 4 weeks.

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Start and end with 10 minute dynamic warmup and cooldown of your choosing (bike, jog, burpees, etc)

Repeat 3x:

Jump Set:  20 explosive step-ups off of a 40-cm box. Alternate right and left legs.

Rest 2 minutes

Interval Set: 5 x 30 seconds of max intensity cycling effort. Take 30 seconds of rest between each one.

Rest 2 minutes

 

Study 2 Workout: 3x per week for 8 weeks

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Start and end with 10 minute dynamic warmup and cooldown of your choosing (bike, jog, burpees, etc) 

Warm up and build to a heavy weight. Squats must hit parallel. Leg press must get full extension. Each week, you’re encouraged to add more weight to your sets if possible. If you come to the end of a set and you feel like you can do another rep, add another 2.5kg/5lbs for the next set.

Set 1: Leg Press & Squats – 4 reps each as heavy as possible (AHAP)

Rest 3 minutes

Set 2: Leg Press & Squats – 4 reps each AHAP  

Rest 4 minutes

Set 3: Leg Press & Squats – 4 reps each AHAP  

Rest 4 minutes

Set 4: Leg Press & Squats – 4 reps each AHAP

 

Study 3 Workout: 2-3x per week for 12 weeks

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Start and end with 10 minute dynamic warmup and cooldown of your choosing (bike, jog, burpees, etc)

2-3 warm-up squat sets, gradually increasing load. Each week, you’re encouraged to add more weight to your sets if possible. If you come to the end of a set and you feel like you can do another rep, add another 2.5kg/5lbs for the next set.

 

Weeks 0-3:

1st workout of the week is 3 sets at 10 rep max.

Rest 2 minutes between sets.

2nd & 3rd workouts of the week are 3 sets at 6 rep max.

Rest 3 minutes between sets.

Weeks 4-6:

1st workout of the week is 3 sets sets at 8 rep max.

Rest 3 minutes between sets.

2nd & 3rd workouts of the week are 3 sets at 5 rep max.

Rest 3 minutes between sets.

Weeks 7-12:

1st workout of the week is 3 sets at 6 rep max.

Rest 2 minutes between sets.

2nd & 3rd workouts of the week are 3 sets at 4 rep max.

Rest 3 minutes between sets.

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