Waite Endurance
CyclingWe are cyclists and we train bike racers. We have created our v4.0 training plans to guide competitive cyclists through a proven progression from *Base to Race* for a peak performance. Our cycling training plans are geared towards competitive endurance cyclists: mountain bike racing, gravel racing, cyclocross, fondos and road events.
Learn more about our cycling training plans **[HERE](https://waiteendurance.com/downloadable-training-plans/)**
Incorporating strength training into a cyclists program is critical for improved performance, injury resistance, and longevity. Our v4.0 strength plans compliment our cycling plans perfectly making for the most complete downloadable training programs available.
**12w RACE PREP v4.0 **
Our 12-Week Race Prep Strength Program is designed to compliment our 12-Week Race Prep Cycling Program. The Race Prep phase of training is where we specialize the training for your A-priority event. Our 12-week program is designed for cyclists peaking for the longest cycling events over 6 hours in duration. The program includes 10 weeks of training followed by a two week taper into your priority event.
2 sessions per week
Must use App app to view and log training
Program Training
A
Kathy's Dynamic Warm-up Routine
1 x 8:00
B1
Stability Ball Cauldron
3 x 20
B2
Side Plank Leg Swing
3 x 20
B3
Glute Bridge with Banded Hip Flexion
3 x 20
B4
Standing Tap & Reach
3 x 20
C1
Squat Jump (WE)
3 x 10
C2
KB Around the World
3 x 20
C3
KB Deadlift High Pull
3 x 10
C4
Weighted Step-up
3 x 20
C5
Push-Up
3 x 10
C6
Hip Thruster
3 x 10
D
Mobility #1: Couch & Pec Stretches
1 x 5:00
A
Movement Prep: 5-Way
1 x 5:00
B1
Weighted Sit-up
3 x 10
B2
Seated Russian Twist
3 x 20
B3
Stability Ball Knee Tuck
3 x 10
B4
Jane Fonda
3 x 100
C1
Single-leg Agility Speed Hops
3 x 0:40
C2
Heavy Goblet Carry
3 x 0:45
C3
Single-Arm Bent-Over Row in Split Stance
3 x 20
C4
Single-Leg Box Tap-Down
3 x 20
C5
Single-arm OH Press
3 x 20
C6
Single-leg Romanian Deadlift (RDL)
3 x 20
D
Mobility #2: Static Hamstring & Calf
1 x 5:00
Incorporate our strength training progressions into your program this year to make the gains you're looking for and achieve a peak performance.
Get v4.0 12-week RACE PREP Strength Program for Ultra-Endurance Cycling
Jack Odron
6:41 Leadville Trail 100 MTB Finisher
Verified Athlete"Getting strong in the gym has been critical to my development as a racer. The Waite Endurance strength sessions via Train Heroic make it easy for me to stay on task and get the work done."
Cody Waite
Masters Endurance Racer
Verified Athlete"As a 6:46 Leadville 100 finisher and multiple time Masters MTB National Champion, I feel that strength training is my key to longevity and not slowing down (much). I keep weight lifting in my program 50 weeks of the year, even on race week! This keeps my aging muscles activated and my fitness up!"
Sofia Waite
U23 National Team & World Cup MTB Racer
Verified Athlete"Year-round strength training has been critical to my improvement as a rider. I enjoy the progressions of the Waite Endurance strength programs across the full season of training and racing. I feel like nothing is left to chance and I'm making maximum gains. Thank you!"
Toby Hassett
U23 National Team & World Cup MTB Racer
Verified Athlete"I've gotten so much stronger following Coach Kathy's strength programs over the last two seasons. Not only am I producing more power on the bike, but my back doesn't hurt anymore and when I crash, I bounce right back up!"
