Waite Endurance

Cycling
Coach
Kathy Waite

We 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.

Features
2 sessions per week
Must use App app to view and log training
Program Training
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Movement Prep
Every session begins with a dynamic warm-up to get the blood flowing and joints opened up for the workout ahead.
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Train Your Complete Core
Then comes the core sets: each session hits the anterior, posterior and lateral musculature of your core to create a solid foundation from which to generate more power & stability for the weight lifting that follows.
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Push & Pull
Handling your bike requires an active upper-body through "pushing" and "pulling" movements; our program specifically targets the "rowing" and "anti-rowing" muscles in cycling specific recruitment patterns.
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Hip-Hinge & Knee-Extension
The prime movers on the bike are the quads, glutes, hamstrings and low-back. Through various versions of deadlifts, good-mornings, squats, lunges and step-ups we target these critical muscles for improved power production.
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Mobility
Improve range of motion and flexibility through dynamic mobility sets to complete each training session.
Features
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your training sessions are all at the touch of your fingers, all through an app on your phone.
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Sample Week
Week 1 of 12-week program
Sunday
Race Prep: Week 1, Session #1

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

Wednesday
Race Prep: Week 1, Session #2

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

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Get Strong to Get Fast!

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
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The Proof
verified-athlete-avatar 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."

verified-athlete-avatar 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!"

verified-athlete-avatar 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!"

verified-athlete-avatar 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!"

v4.0 12-week RACE PREP Strength Program for Ultra-Endurance Cycling