Cycling Training Program

RECOMMENDED TRAINING PROGRAM FOR

RECOMMENDED TRAINING PROGRAM FOR CYCLISTS

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1 Endurance (Level 1)	Abs Upper Body Lower Body		Abs Upper Body Lower Body		Abs Upper Body Lower Body
Active Recovery	Upper Body Lower Body	Upper Body Lower Body	Upper Body Lower Body	Upper Body Lower Body	Upper Body Lower Body	Upper Body Lower Body	Upper Body Lower Body
Week 2 Resistance (Level 1)	Abs Upper Body Lower Body		Abs Upper Body Lower Body		Abs Upper Body Lower Body
Active Recovery	Upper Body Lower Body	Upper Body Lower Body	Upper Body Lower Body	Upper Body Lower Body	Upper Body Lower Body	Upper Body Lower Body	Upper Body Lower Body
Week 3 Endurance (Desired level)	Abs Upper Body Lower Body		Abs Upper Body Lower Body
Resistance (Desired level)					Abs Upper Body Lower Body
Active Recovery	Upper Body Lower Body	Upper Body Lower Body	Upper Body Lower Body	Upper Body Lower Body	Upper Body Lower Body	Upper Body Lower Body	Upper Body Lower Body

Muscles to target for Strength Training/Active Recovery

Upper Body: Upper and Lower Back, Abs, Triceps, Biceps and Traps

Lower Body: Quads, Hamstrings, and Calves

Strength training 3x a week
Start with the Endurance Program week 1
Use the Resistance Program week 2
Alternate the Endurance and Resistance programs thereafter
Increase level and intensity at your desired rate
Active Recovery should be used after every workout – particularly
after strenuous activity when muscles are ready to cramp.

The Endurance program targets slow twitch fibers (type 1)
The Resistance program targets both slow and fast twitch fibers (type 1 & 2)