Instructions for the 10 Week Cycling Specific
Weight Lifting Phase
Three lifts. Four phases. Ten weeks. This is the reference guide for the weight lifting workouts in your training plan: what to do in the gym, how deep to go, how to set your loads, and how the on the bike workouts turn that gym strength into watts.
Three lifts, and nothing else
This Resistance Program is designed for endurance cyclists and focuses on three multi joint, cycling specific exercises. Anything more, including upper body exercises, is not specific to the biomechanics of cycling.
Squat
The foundation lift. Loads the same muscles you drive the pedals with, through the same range of motion.
Leg Press
Lets you load the legs heavily with your back supported, so you can push the quads without loading the spine.
Leg Curl
Balances the program. Trains the hamstrings that pull through the back half of the pedal stroke.
Equipment
For the squat we recommend getting help with your lifting technique from a trainer. Use a traditional squat rack or a Smith machine for the exercise. A sled works well for the leg press, and a Nautilus style leg curl works very well.
What every gym session looks like
The order, the warm up, and the cool down stay the same in all four phases. Only the sets, reps, and weights change.
Warm up 30 minutes in Zone 2
Spin easy for approximately 30 minutes before you touch a weight. Either get out on the bike just prior to going to the gym, ride there, or hop on a spin bike at the gym.
Squat
Always first, while you are freshest. Lower until your knees are bent 100 degrees, just above a right angle, then drive back up.
Core work
In between each separate lift, work on your core strength. A single set of about 25 sit ups and a single set of about 15 back extensions is a good goal.
Leg press
Same rule as the squat. Lower the weight down to 100 degrees of knee bend and press back out.
Hamstring curl
Bring the weight completely up to your back and gluteus muscles. This is the one lift where you use the full range of motion.
Spin up to 30 minutes in Zone 2
Spin with a cadence above 90 rpm to keep your legs nice and supple. This post lift spinning also helps alleviate muscle soreness.
Never bend your knees more than you would on the bike
During each lift, keep the range of motion specific to cycling. For nearly every rider that limit is 100 degrees of knee bend at the bottom of the pedal stroke, so that is where the squat and the leg press stop too. Lower the weight until your knees are bent 100 degrees, just above a right angle, then perform the upward motion of the lift.
Many research groups have looked into the effects of different squat depths. FasCat recommends using a conservative and safe depth and staying away from extreme versions of the squat.
If it hurts, stop
If you experience any back or knee pain, stop lifting and rest, then see a doctor or physical therapist if the pain persists.
See the two big lifts done right
Watch these before your first session, and again any time your form starts to feel off. Both demos show the conservative, cycling specific depth this program is built around.
How to Squat for Cycling
Bar position, stance, and where to stop on the way down.
How to Use the Leg Press
Foot placement, controlled lowering, and pressing out without locking the knees.
4 distinct phases
Each phase has a different job. Adaptation teaches your body to lift, Hypertrophy builds the muscle, Strength loads it heavily, and Power makes it fast. Skipping ahead is how riders get hurt.
Every phase below lists its sets, reps, and percentage of your 1RM. Plug your 1RM into the Resistance Program calculator in the CoachCat app and it turns those percentages into the actual weight on the bar, rounded to the nearest plate.
Adaptation
Weeks 1 to 3The goal of this phase is to develop proper lifting technique, acclimatize your legs to heavy weights, and minimize muscle soreness during later phases. You will do 8 to 9 total adaptation workouts in the initial three weeks of the Resistance Program.
Where to start on day one
For your very first workout, go lighter than you think you need to. Focus entirely on your lifting technique. Work with a trainer for feedback on the proper motion of the lift, and establish safe lifting technique before moving on to heavier loads.
| Lift | First workout load |
|---|---|
| Squat | The bar only |
| Leg press | A maximum of 1 plate each side |
| Hamstring curl | Less than 30 lbs |
How to add weight
After your initial workout, gradually begin to increase your resistance. For instance, start by adding 5 lbs on the squat. With each set increase the weight by 5 lbs. Then with each subsequent workout, start out with more weight than the previous workout.
Make it challenging, but not so difficult that your form falters or you cannot finish the 4 sets. Testing your limits during the Adaptation Phase workouts will help you accurately set your 1RM. It will also prepare your legs for lifting heavy weights and minimize muscle soreness during the Hypertrophy phase.
Setting your 1RM
End of week 3After 3 weeks of the Adaptation phase, you will determine your 1 resistance maximum, or 1RM, for each exercise. Your 1RM is the maximum amount of weight you can lift once, and this number determines your weight for the Hypertrophy, Strength, and Power phases of the program.
How to test the squat
Start off with the squat and perform several warm up sets with 1.5 to 2 minutes of recovery in between sets:
- 10 repetitions with just the bar.
- 6 repetitions of a weight that was moderately easy in your previous 3 weeks of lifting.
- 4 to 5 repetitions of a more challenging weight.
- Then select a weight that you believe you can only lift once. If you succeed in that lift, increase the weight by a small amount and try again until you fail. Take at least 2 minutes rest between each attempt.
Record the amount of your last successful lift. That is your 1RM. Determine your 1RM for the leg press and leg curl in the same manner you did for the squat, including the warm up sets.
Do not hurt yourself
Make sure you are squatting inside a squat rack with safety bars, so the bar is caught when you fail, or have a spotter to assist. A 1RM test is the one day in this program where you are deliberately lifting to failure, so the safety setup matters more than the number.
Then enter your numbers in the app
Enter your 1RM for each lift into the Resistance Program calculator in the CoachCat app. It does the math for every rep of every set of every phase and rounds to the nearest plate, so you walk into the gym with the actual weights instead of a percentage you have to work out on the floor.
The percentages the calculator uses are listed with each phase below, so you can see the shape of the program even before you have a 1RM to plug in.
Hypertrophy
Weeks 4 to 5The goal of this 2 week phase is to build muscle. This is the most difficult, strenuous phase of the entire program. Muscle soreness is to be expected. Try spinning for 30 minutes before and after the lifting to alleviate soreness.
The loads climb across the workout rather than sitting flat. Every pair of sets goes up 5 percent, so set 6 is the hardest work you do all program.
| Sets | Reps | % of 1RM | Rest |
|---|---|---|---|
| 1 & 2 | 10 | 65% | 120 secs |
| 3 & 4 | 10 | 70% | 120 secs |
| 5 & 6 | 10 | 75% | 120 secs |
Note the distinction between heavy days and light days. They are not interchangeable, and the pattern of heavy and light is what lets you lift four times in a week without digging a hole you cannot climb out of. Switch the phase selector in the app to see your light day loads.
Strength
Weeks 6 to 7The name of the game during the Strength phase is higher loads and fewer reps. It should be a piece of cake after the Hypertrophy phase.
Make a note that week 1 and week 2 are not the same workout. Week 1 holds the reps at 6 and walks the load up. Week 2 keeps climbing while the reps come down, and finishes on a single set of 2 at your full 1RM.
| Set | Reps | % of 1RM | Rest |
|---|---|---|---|
| 1 | 6 | 70% | 90 to 120 secs |
| 2 | 6 | 75% | 90 to 120 secs |
| 3 | 6 | 80% | 90 to 120 secs |
| 4 | 6 | 85% | 90 to 120 secs |
| Set | Reps | % of 1RM | Rest |
|---|---|---|---|
| 1 | 6 | 85% | 90 to 120 secs |
| 2 | 5 | 90% | 90 to 120 secs |
| 3 | 4 | 95% | 90 to 120 secs |
| 4 | 2 | 100% | 90 to 120 secs |
Power
Weeks 8 to 10Very fast, explosive lifts are the name of the game during the Power phase. This phase brings your entire Resistance Program together with speed specificity. The purpose is to use low resistances and high speeds to transfer the strength gained during the Hypertrophy and Strength phases in a speed specific manner that increases cycling performance.
The jump squat
Lower the squat in a controlled, normal manner and then explode upward in a way that is so fast that you jump off the ground. This lift is called the jump squat because when performed properly you jump off the ground. Not by much, and you will have to be careful in the Smith machine not to hit the top of the rack.
Apply the same concept to the leg press and the leg curl, without the jumping but with the same rapid explosiveness on the upward motion of the lift.
| Set | Reps | % of 1RM | Rest |
|---|---|---|---|
| 1 | 8 | 45% | 90 to 120 secs |
| 2 | 6 | 50% | 90 to 120 secs |
| 3 | 4 | 55% | 90 to 120 secs |
| 4 | 3 | 60% | 90 to 120 secs |
These are the lightest loads in the whole program, 45 to 60 percent of your 1RM, and that is the point. You are not trying to move a heavy bar, you are trying to move a moderate bar as fast as humanly possible. If the bar slows down, the set is over, no matter how many reps are left on the page.
Respect this lift
The jump squat is an advanced lift to be given a great deal of respect. By using the Smith machine you are minimizing your risk for injury. Keep the loads low, as prescribed, and stop the set the moment your speed drops off.
The workouts that transfer it to the pedals
Your Resistance Program also includes strength focused on the bike workouts: Muscle Tension Intervals, Sprint Intervals, and Standing Start Intervals. The gym builds the strength. These make it useful on a bike.
Muscle Tension Intervals (MTi)
MTi's load your legs with forces similar to those you encounter in the weight room. These intervals are several minute, seated, big gear, low cadence efforts.
- Best done on a stationary trainer with the resistance set to HIGH.
- Choose a big gear that is hard to push at a cadence of 40 to 60 rpm.
- This is more of a muscular workout than an aerobic one, and it is not a wattage based workout. But if your effort is too hard you will dilute the strength building effect and turn it into a threshold workout. Keep watts in Zone 3 and Sweet Spot.
- Work on pushing with your quads and pulling with your hamstrings. Pedal circles.
- It is imperative to see a bike fitter or physical therapist if this workout aggravates your knees.
Sprint Intervals
Sprint Intervals focus on your neuromuscular power. The intensity is just below an all out sprint, similar to a really fast lead out. Although these workouts do not look challenging on paper, they are quite taxing at the muscular level, especially because of the brief recovery periods.
- Best performed on a stationary trainer, or on a flat road free of cars, stop signs, and intersections.
- Start each interval from a rolling start of around 60 rpm.
- At the start, accelerate as hard as you can, full gas, to a high cadence above 110 rpm.
- Choose a gear that is hard but that still allows you to hit 110 rpm or greater.
- Remain seated for the duration of the interval to recruit more muscle groups.
- Use your power meter to perform the intervals down to the second.
Fading is the point
Do not be surprised if your last sprint in the set is not as powerful or as fast as your first. It is desirable to go to failure on each set. Your first sprint will be awesome, the second will be pretty good, and by the fourth you will not produce anywhere near the sprint of your first. That is how you stimulate your fast twitch fibers to become more aerobic while keeping their explosive ability. The end result is a powerful fiber capable of great endurance.
Standing Start Intervals
On days after the gym workouts, we continue transferring the strength gained in the gym onto the bike with Standing Start Intervals. These efforts are very similar to the sprint intervals, except that you start from a track stand at 0 rpm and take a longer rest between efforts, a 1:6 work to rest ratio. 15 seconds on means 90 seconds off.
Standing Start Intervals improve your peak power outputs and give you the ability to respond to attacks, launch counter attacks, and generally be fast.
- Best performed on a stationary trainer, or on flat wide open roads with no traffic, stop signs, or lights.
- Start each sprint from a track stand, a dead stop, or a slow roll.
- Accelerate as hard as possible, full gas, to a cadence between 120 and 140 rpm.
- Choose a gear that is challenging at the start but that lets you hit 120 to 140 rpm by the end of the interval.
- Like the sprint intervals above, remain seated for the entire interval, contrary to the name.
- The longer recovery, a 1:6 work to rest ratio, is there so every interval can be a genuine all out effort.
The rules that keep this working
- Never bend your knees more than you would on the bike. 100 degrees on the squat and the leg press, full range of motion on the leg curl only.
- Squat inside a rack with safety bars, or use a spotter. This is not optional on 1RM day.
- Do not skip the Adaptation phase. Three weeks of technique work is what makes the heavy phases safe, and it is how you learn what your real 1RM is.
- Warm up 30 minutes and spin 30 minutes after. Above 90 rpm on the way out keeps your legs supple and takes the edge off the soreness.
- Stop if it hurts. If you experience any back or knee pain, stop lifting and rest, then see a doctor or physical therapist if the pain persists.
Questions while you are in the gym?
Ask CoachCat inside the app. It knows which phase and which workout you are on and can tell you what to do with today's sets, reps, and loads.