My Thoughts On Peloton’s Strength For Cyclists Program

To prepare for my ski vacation in February, I did a few weeks of the Peloton Strength for Skiers program. Now, to prepare for my first race in a few years, I did a few weeks of the new Peloton Strength for Cyclists program. 🧐 No, I’m not doing a bike race, but I think the workouts are suitable for runners too.

My Thoughts On Peloton’s Strength For Cyclists Program

I usually take Peloton strength classes from the library of random classes rolled out on a (nearly) daily basis, but once in a while I commit to a program of curated classes. The weekly programs are designed to be repeated for 4-6 six weeks. I’ve only done two weeks of Ben’s new Strength for Cyclists program, but I may return to it again after my race.

This program fit well into my schedule, with three days of classes and class lengths of 20 or 30 minutes, plus 10 minute stretches. The first week I did the classes as programmed, taking the scheduled strength and stretch class on the same day. The second week I took the classes in order, but did the stretch as a post-run stretch the next day. 😝

Here’s my overview of the classes:

Class 1 is mostly lower body with a 5 min core block at the end. The first lower body block is two rounds of RDLs, reverse lunges (r/l), and goblet squats. The second lower block is one round of bodyweight squats, split squats (r/l), and calf raises squats.

Class 3 is billed as “full body” and adds push-ups and push presses to the mix. The first block is two rounds of push-ups and split squats (l/r). The second block is two rounds of push presses and single-leg deadlifts (l/r). The last block is one round of all six moves knit together.

Class 5 is a more balanced full body class, with one block of lower body, one block of upper body, one block of core, and a full body block. The lower body block is two rounds of goblet squats, reverse lunges (r/l), and squat jumps. The upper body block is two rounds of push-ups, bent over rows, high pulls, and renegade rows. The core block includes weighted tuck-ups, dead bugs, roll-ups and bodyweight renegade rows. The finisher is a four minute EMOM (every minute on the minute) of push presses and squat jumps.

I usually prefer programming that has three rounds of each move rather than just two, but with each set being 45 seconds and minimal rest between rounds, I was feeling it by the end—and feeling lingering tiredness (not quite DOMS) the next day. Ben explains how the different exercises benefit cyclists, but I think the programming includes enough single leg work and fundamental moves to be good for runners too.

Weekly Wrap

With the Lawyers Have Heart 10K on May 17, I paid attention to how my body was feeling and dialed things back a bit. It still was enough to get me to the 10K minute mark in Peloton’s yearly challenge.

Sunday: Core + Barre + Foam Rolling
My legs were tired after the first week of the Peloton Strength for Cyclists program and Saturday’s 7 mile run, so I treated them to a light barre class and some foam rolling.

Monday: 20 min LB/Core + 10 min ALW + 20 min Peloton Ride
I like pairing Class 1 of the program with an arms + light weights class and 20 min ride. Cody’s class was very silly with scripted clips filmed in London—very entertaning.

Tuesday: Core + 10 min Upper Body + 3.5 min Tread Miles
I tried a Pilates class for variety and then did Andy’s arms and shoulders class before hopping on the tread with Jess Sims.

Wednesday: 20 min FB + 5 min Core +25 min Peloton Rides
I had a big day at work and needed a cycling class with a playlist that would get me ready. Leanne’s “Confident” class was perfect, and I did find myself humming the songs throughout the day. Sometimes a good ear worm is just what you need.

Thursday:  Core + 4.75 Scooby Miles
My Scooby runs are usually “easy” with all his pit stops, but I guess the bushes were less interesting today because he hardly stopped at all.

I just love his ears in this photo!

Friday: 30 min FB Strength + 30 min Peloton Ride
I paired the last class of the Strength for Cyclists programs with Hannah’s new cycling class format. It’s not a Power Zone class, but it could be. After a long warm she led us through a series of intervals of increasing duration from 1-5 minutes.

Saturday:  6.8 Scooby Miles
Mother Nature left the refrigerator door open and it was barely 50F when I headed out. It was such a beautiful morning and perfect running weather!

We’re all pretty in pink!

With the Lawyers Have Heart 10K on Saturday I plan to dial back the lower body strength and stick to barre and strength for runners classes. I think I’ll do one more speed workout on the tread and declare myself ready for my first race since my hamstring injury. If you’re still interested in supporting my fundraising efforts for the American Heart Association this is your final chance to donate. ❤️ Thanks again to everyone who already has been so generous! ❤️

A huge thank you to Deborah and Kim for hosting the Weekly Run Down link up throughout the year, and to each of you for stopping by.

💐 Happy Mother’s Day! 💐