Training for cyclists has three distinct parts; upper body, lower body and cuff & stuff. The upper body is trained for the correct amount of strength without unwanted bulk. Lower body is trained for strength and endurance to handle long rides and the environment, such as, hills and wind. Cuff & stuff is for all the "little" parts, core, rotator cuff and the like. Strength days alternate between 2 days/week and 3 days/week. There are running workouts that provide leg power and speed.Login
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As you advance, sport specific training isn't enough. It needs to be level, season and position specific. As your progress through the program, your training will become more specific to your goals.