Understanding Your 80/20 Endurance Premium Cycling Strength Plan
Purpose of the 80/20 Cycling Strength Plans:
These strength plans are designed to complement your main 80/20 Cycling Training Plan, or can be used stand-alone, to improve muscular strength, core stability, and power specific to Cycling. They help reduce injury risk, enhance performance, and support recovery.
Who These Plans Are For:
- Cycling Strength Plans: Created for cyclists aiming to build power and endurance for events for a variety of cycling events, including Gran Fondo - 120K-160K & 160K or Multi-Day Events, Gravel Race 60Km to 80Km, & 80Km or multi-day, along with our 80/20 Endurance 20K & 40K Time Trial/FTP Book
Plan Levels and Suitability
Standard Plans: Work well with our Level 0 & Level 1 Main Cycling Plans
- Structure: 2 strength sessions per week.
Who our Standard Plans Are For:
- Athletes who are new to structured strength training or prefer a lighter workload.
- Those balancing a busy endurance training schedule and seeking manageable strength sessions.
- Athletes aiming for general improvements in core stability, muscular endurance, and injury prevention.
- Suitable for beginner and intermediate endurance athletes or those with limited time for cross-training.
Advanced Plans: Work well with our Level 2 & Level 3 Main Cycling Plans
- Structure: 3 strength sessions per week.
Who ourAdvanced Plans Are For:
- Athletes with experience in strength training and endurance sports.
- Those aiming to improve power, strength endurance, and sport-specific performance.
- Suitable for intermediate to advanced endurance athletes seeking maximum performance gains.
- Ideal for athletes preparing for competitive events or looking to include more intensity in their training.
Plan Durations and Phases
Each plan is structured into phases to match the Main Race Plan.
- 9 weeks: Short-term strength focus for our 20K Time Trial/FTP Boost Plans
- 12 weeks: General preparation for our 40K Time Trial/FTP & Gran Fondo Up to 120K & Gravel Race - Up to 60Km Plans
- 15 weeks: Comprehensive strength development for athletes using our Gran Fondo - 120K-160K & Gravel Race 60Km to 80Km Plans
- 18 weeks: Long-term progression for athletes using our Gran Fondo >160km or Multi-Day & Gravel Race >80km or multi-day Plans
Plan Format
Each session follows a consistent format:
- Warm-Up (5-10 minutes): Dynamic stretches or light cardio to activate muscles and prepare for the workout.
- Main Set (15-30 minutes): Targeted strength exercises for the specific sport. Includes a mix of lower body, upper body, core, and functional movements.
- Cool-Down (5-10 minutes): Stretching or foam rolling to promote recovery and flexibility.
Phases and Progression
- General Preparation Phase:
- Duration: 6-12 weeks depending on the plan.
- Focus: Building foundational strength, core stability, and muscular endurance.
- Progression: Gradual increases in resistance, reps, or sets.
- Race-Specific Phase:
- Duration: 6-9 weeks depending on the plan.
- Focus: Power and sport-specific movements tailored to the demands of swim, bike and run training for Cycling performance
- Progression: Integration of explosive movements, balance, and endurance-focused exercises.
- Taper Phase:
- Duration: 1-2 weeks.
- Focus: Light strength work to maintain mobility and stability while prioritizing recovery.
Equipment Needed
Required Equipment:
- Dumbbells or kettlebells (various weights)
- Resistance bands (light to heavy)
- Stability ball or Bosu ball
- Mat for core and floor exercises
- Foam roller for recovery
Optional Equipment:
- Medicine ball (6-15 lbs)
- Barbell for advanced strength exercises
- Plyo box for explosive movements
Weight Selection Guide
Determining Load
Light:
Feels effortless; no strain.
Should be sustainable for 15-20 reps with ease.
Commonly used for warm-ups, mobility drills, and recovery phases.
Moderate:
Feels challenging but controlled.
Sustainable for 10-15 reps before mild fatigue.
Ideal for strength-building in the General Preparation phase.
Heavy:
Feels difficult but doable with proper form.
Sustainable for 6-10 reps with effort.
Used for power-focused phases or advanced strength work.
How to Test Weights
Start with a light weight for an exercise and perform 10-15 reps.
Gradually increase the weight until the last 2-3 reps feel challenging but not impossible.
Adjust based on the focus of the workout (light, moderate, or heavy).
Key Notes for Athletes
Always prioritize form over weight to prevent injuries.
Track your weights in each session to monitor progress.
Adjust weights if form breaks down or fatigue sets in prematurely.
Progression Tips
- Increase weight, reps, or sets as the workouts become easier while maintaining proper form.
- For advanced athletes, incorporate variations like tempo lifts or unilateral exercises (e.g., single-leg squats).
- Rest periods between sets can gradually decrease during the Race-Specific Phase to build endurance.
Adaptability
- Exercises can be modified for injury prevention or limitations (e.g., substitute bodyweight movements for weighted ones).
- If pressed for time, prioritize the main set over the warm-up or cool-down.
Tracking Progress
- Log your weight, reps, and sets to monitor improvement.
- Note how the exercises feel (e.g., challenging, easy) to ensure progression matches your ability.