Offseason Workout for Cyclists Who want to Put On More Size and Strength in the Gym

As a cyclist, the offseason is the perfect time to focus on other parts of your fitness and performance. Because you'll be spending less time on the bike, you've got more time to put toward strength training and lifting.

Adding in a solid strength-training program will not only improve your overall fitness, but it will also improve your power and prevent injuries when you head back out on the road.

In this guide, I'll be sharing a 7-day workout routine you can use to help put on more size and strength during the offseason.

Before You Get Started

Here are a few things to keep in mind before you start using this routine:

• Start each workout with a warm up. Warm your target muscles for that day at a minimum, but if you have time, warm up your entire body.
• The number of sets/reps for all exercises will be 1 set of 12 reps, then 1 set of 10 reps, then 1 set of 8 reps, and then 1 set of 6 reps. Use these numbers unless I specify otherwise below.
• Use the lightest weight for your set of 12 reps. Increase the weight with each set until you're using the heaviest weight for the set of 6 reps.
• Try to pick a weight for every set such that you literally fail doing your last rep of each set. If you don't fail on the last rep, do one more as slowly as you can so that you do fail.
• It's ok if you need to work up to completing all 4 sets. This workout is designed to help you improve over time. You don't need to be able to complete it all week 1.
• The core section of this workout includes weighted back extensions, crunches, leg lifts, and laying side touches to your heels.
• Don't forget to end each workout with relaxing stretches.

Offseason Workout for Cyclists

Day 1:

Morning

• 20-mile ride
• 60% <=HR of 115
• 20 strong sprint
• 20% huge effort

Afternoon/Evening

• Warm-up
• Chest
• Flat bench DB chest presses
• 1-arm chest cable flys
• 100 pushups
• 100 decline pushups
• Core
• Stretch

Day 2:

Anytime

• Warm-up
• Biceps
• Standing 1-arm DB curls
• Incline bench DB curls
• 1-arm cable curls
• 3 sets concentric
• 1 heavy set eccentric
• Core
• Stretch

Day 3:

Morning

• 20-mile ride
• 60% <=HR of 115
• 20% strong sprint
• 20% huge effort

Afternoon/Evening

• Warm-up
• Triceps
• Front triceps cable push downs
• Reverse overhead triceps cable push overs
• 1-arm triceps cable push downs
• 1-arm reverse overhead triceps cable push overs
• 100 chair dips
• Core
• Stretch

Day 4:

Anytime

• Warm-up
• Back
• Lat pulldowns
• Seated cable rows
• Standing 1-arm cable pulls
• Stiff-armed rope cable pulldowns
• 10 chin-ups
• Core
• Stretch

Day 5:

Morning

• 20-mile ride
• 60% <=HR of 115
• 20% strong sprint
• 20% huge effort

Afternoon/Evening

• Warm-up
• Shoulders
• DB lateral raises
• DB front raises
• Bent over DB rear delt raises
• 1-arm cable lateral raises
• DB military presses (if it doesn't hurt)
• Core
• Stretch

Day 6:

Morning

• 50-mile ride
• 80% <=80% Max HR
• 10% strong sprint
• 10% huge effort
• Stretch
• Myofascial release/rolling

Day 7:

• Rest/Recovery

Conclusion

Now that you have a solid workout routine to help you put on more size and strength in the off-season, it's time to put in the work and see results. Remember to focus on your form, use a weight that's challenging but doable, and take the time to warm up and stretch before and after each workout. With consistency and dedication, you'll be seeing the results you want in no time.