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Cycling Off-Season Gym Workout for Strength and Conditioning & Cycling Training Plan – Week of Oct 26, 2009

October 26, 2009 By: Joel Category: Cycling, Cycling Training

Adding a 30-45 minute gym workout 2-3 times per week to your cycling training plan can improve your strength and conditioning and increase your overall fitness and cycling performance!

Joel Chavez During Gym Workout

Joel Chavez During Gym Workout

Joel Chavez of

Joel Chavez of

During the cycling off-season you must make some changes to your cycling training plan. Since there are not many races you don’t need to do specific target training such as hill repititions and sprints. You should keep riding your bike 2-3 hours per day, participate in competitive cycling group rides, and do strength and conditioning training in the gym.

Because cycling is a low-impact exercise and a calcium-consuming sport, your bones can get brittle and your muscles can lose strength. That’s why we highly recommend that you include a weight training gym workout to your cycling training plan during the cycling off-season so you can build strong bones and muscles in preparation and conditioning of your body for the upcoming cycling racing season.

You should spend 30-45 minutes, 2-3 days per week weight training at the gym before or after your cycling training.

For 20 years, I have been doing my own upper body and leg workout at the gym during my cycling off-season that has been keeping me strong and competitive during the whole cycling racing season.

My 30-45 minute gym training workout consists of 6 different upper and lower extremities and core weight lifting exercises of 5-6 sets each using a weight that allows me to do 25 repetitions with 30-45 seconds of rest between each set.

You can do your muscle building workout at your local gym or you can easily set up a home gym with a variety of fitness equipment available for sale online.

powertec-workbench-leverage-gym-powertec-sb-ls150px body-solid-cam-leg-extension-leg-curl150px Leg workout machine powertec compact leg sled

One of my favorite pieces of equipment for building six-pack abs and core strength that you should include in your workout is this famous little ab wheel that I use everyday:

Buy your ab wheel now and start developing your six pack today!

Once you include a gym workout routine for better physical fitness and body strength and conditioning, you also need to keep participating in competitive cycling group rides so that way you keep your competitive edge sharp. This will also help you measure how your strength training is increasing your cycling performance.

This past weekend, we at participated in the San Antonio, Florida cycling group ride, so that we can keep up our competitive cycling performance.

Here Is This Week’s Cycling Training Plan:


  • Off (rest day)


  • Time On Bike: 1-2 hours
  • Gear: 39/17 or 39/16 (small chain ring, easy “spinning” gear)
  • Speed: 18 – 20 mph (30 – 35 km/h)
  • 30-45 minute gym workout


  • Time On Bike: 3 hours
  • Gear: 39/17
  • Speed: 18 – 20 mph (30 – 35 km/h)
  • or do a group ride, easy, drafting


  • Time On Bike: 2-3 hours
  • Speed: 18 – 20 mph (30 – 35 km/h)
  • Gear: 39/17 ,16, or 15
  • 30-45 minute gym workout


  • Time on Bike: 1 hour
  • Speed: 18 – 20 mph (30 – 35 km/h)
  • Gear: 39/17 ,16, or 15
  • Optional 30-45 minute gym workout


  • Time On Bike: 3.5 hours
  • Find a group ride
  • will be doing the St. Pete ride on Saturday.


  • Time On Bike: 3.5 hours
  • Find a group ride
  • will be doing the San Antonio ride on Sunday.

2 Comments to “Cycling Off-Season Gym Workout for Strength and Conditioning & Cycling Training Plan – Week of Oct 26, 2009”

  1. Great article with many different useful information. My fitness routine is made up mainly of high intense interval training. I find that I am most productive I exercise within the morning.

  2. This schedule is awesome. It is hard to structure a healthy workout routine, but this is realistic and can fit within my normal time budget.


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