WUKAR In Season Cycling

WUKAR Fit

Cycling

Coach

Art OConnor

The biggest strength training mistake you can make is to do a winter program and then stop lifting during the race reason. The gain you made will be quickly lost when you stop. This plan is perfect for the in season cyclist. It also work well for riders who want to start a strength plan in the middle of the season.

The workouts are very short, 20-40 minutes each day. 2 days in the gym and 3 optional days of mobility and core work. Each workout will have a gym version and a body weight version when needed. No equipment is required for this plan. The idea here is we are trying keep our fast twitch muscles online while balancing a full training load on the bike. This is a very similar program to the ones I assign to pro riders like Keegan Swenson and Sofia Gomez Villaphane.

$30 / mo

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Short and Targeted Workouts

Keep your strength up while maintaining a big on bike training load. These workouts will energize you and not leave you tired.

Get Stronger

Continuing strength training in season will allow you to actually gain strength during the race season. You worked hard all winter so you might as well keep the gain train rolling.

Features

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is sucks. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Bodyweight

Recommended

Barbell and Bumpers // Kettlebells or Dumbbells

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

2024-02-19

Thoracic Extension on Foam Roller

3 x 1:00

Pigeon Stretch

1 x 2:00

Couch Stretch (Hip Flexors)

1 x 2:00

Shoulder Mobility - Lax Ball

1 x 2:00

Monday

Body Weight Core Workout 2

Single Leg Glute Bridge

4 x 10

Plank

3 x 1:00

Side Plank

3 x 0:30

Superman

3 x 1:00

WUKAR Push-Up

3 x 5

Plank Pull

3 x 5

Tuesday

2024-02-21

V-Ups

3 x 10

Side Plank

3 x 0:15

90 90's

3 x 1:00

Kneeling Hip Flexor Stretch

1 x 2:00

Wednesday

Body Weight Core Workout 2

Single Leg Glute Bridge

4 x 10

Plank

3 x 1:00

Side Plank

3 x 0:30

Superman

3 x 1:00

WUKAR Push-Up

3 x 5

Plank Pull

3 x 5

Thursday

2024-02-23

Thoracic Extension on Foam Roller

3 x 1:00

Pigeon Stretch

1 x 2:00

Couch Stretch (Hip Flexors)

1 x 2:00

Shoulder Mobility - Lax Ball

1 x 2:00

Coach

More from WUKAR Fit

Art OConnor

I am the owner and founder of WUKAR Fit. Over the last 12 years I have written strength plans for some of the biggest names in the sport. These plans represent decades of experience and feedback from my athletes.

The Proof

Keegan Swenson

2x Lifetime GP Winner, Leadville record

Verified Athlete

""Not only has WUKAR made me strong and faster on the race course but it had also made me a more durable athlete. Overuse injuries and lower back pain etc have basically all gone away since I’ve started training with Art""

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WUKAR In Season Cycling