Ramp +

Take your training to the next level with my Ramp + plan, designed to help you improve your cycling performance and be at your best when the summer starts.

Description

About this Programme

Do you struggle to find the right balance between time in the gym and improving your strength and resiliency with time on your bike boosting your cycling performance?

The Ramp + phase is designed to help you overcome this challenge with evidence-based training that I’ve used with the best of the best.

With progressively challenging strength sessions and a sample cycling plan to support off-bike work, you will be able to stay engaged and motivated throughout your training.

This phase also helps you enhance your cycling performance by building on the gains made in the previous phase.

Here's how the plan breaks down

  • On-bike sessions per week: 3-4 gradually reducing in volume, but building intensity.
  • Off-bike sessions per week: 2-3 mainly including strength work, but there are also mobility and high-performance recovery training sessions throughout the phase.
  • Typical time of year: Preseason. I recommend starting this around 2 months before your season begins.
  • Level of rider: Any.
  • Level of gym: Beginner/Intermediate. Some strength training experience would be helpful.

Required Equipment

Barbell & Discs, Bench, Bands

Recommended Equipment

Dumbbells, Cable Machine, Cross-Training Equipment (any)

Here's how it works

The Get Strong, Ride Long System

Say goodbye to boring PDFs and clunky spreadsheets. Say hello to a convenient, user-friendly training experience delivered straight to your phone. Now you can train wherever you are, whenever you want.

Follow my simple 3-step system to find the right program for you and get started straight away.

Choose Your Plan

Choose Your Plan

Decide between a fully-loaded strength + cycling plan, or keep things simple with my strength-only plan.
1
Download the App

Download the app

Get the best out of training with long-term improvements by tracking your progress in the best training app around.
2
Start Improving

STart Improving

Get stuck in and finally enjoy riding as hard and as long as you like without niggling injuries holding you back.
3
The best off-bike training experience you can get with a top-notch coaching service designed for cyclists like you.

Benefits

Elevate your cycling performance

My online strength training programs are tailored for riders who just want to get on with things without much fuss.

These plans are designed to increase your strength, power, and endurance, which will ultimately help you perform better on the bike. With a fixed length and a one-time fee, you’ll have access to the program for 12 months and can use and reuse it as many times as you like!

Increased power for the cycling season

Enhance your cycling performance by building on the previous phases and continuing to focus on strength and power development. You will will feel stronger and more powerful on the bike, enabling you to perform better during your rides.

Improved muscular endurance & recovery

By focusing on high-quality, low-volume strength training, this training plan will help you to maintain your performance over longer periods and recover more quickly between important rides.

Enhanced cycling performance through strength training

The program utilises progressively challenging strength sessions to target key cycling muscles and movements. This focus on strength training allows you to ride with more power, speed, and endurance. Strength training improves efficiency, which can reduce the risk of injury and improve overall cycling performance.

The best off-bike training experience you can get with a top-notch coaching service designed for cyclists like you.

Features

Elevate your cycling performance

My online strength training programs are tailored for riders who just want to get on with things without much fuss.

These plans are designed to increase your strength, power, and endurance, which will ultimately help you perform better on the bike. With a fixed length and a one-time fee, you’ll have access to the program for 12 months and can use and reuse it as many times as you like!

Peak strength & power for the season

Reach your maximum strength and power potential during the competitive season.

Build your endurance & recovery

The focus on building muscular strength during this phase will help you to maintain performance throughout the season, reduce the risk of injury, and aid in faster recovery between rides.

Enhance cycling performance

Improve your overall performance on the bike with a combination of strength training and a targeted cycling plan.

Progressively challenging strength sessions

Continuously challenge yourself and make progress towards your goals with structured and progressive strength sessions specifically designed for this stage of the season.

Train anywhere, anytime with virtual training through the TrainHeroic app

The TrainHeroic app allows you to benefit from my guidance from anywhere, at any time, giving you the flexibility to fit your training around your schedule.

Sample cycling plan to support off-bike work

Maximise the benefits of your off-bike work with a phase-specific cycling plan to support your goals and progress.

Frequently Asked Questions

Ask Me Anything

Still not sure whether Fast Fit Strong is the right kind of training for you? If you have any questions about the online coaching, types of training package, or what to expect, I’ve got you covered.

Here are some of the most frequently asked questions to get all the details you need, but if you still have something else you’d like to ask, fill out our form and we’ll get back to you shortly!

Of course, that’s why I’m here…plus, it’ll give you a host of other benefits, such as lowering your injury risk. However, the extent to which you improve will depend on several factors, including your current fitness level, how closely you adhere to the plan, and your individual physiological response to training. By consistently following the plan, you can maximise your potential to become a faster rider.
This phase is designed for cyclists with some strength training experience, but I’ve listed alternatives for each strength exercise, so you can get the benefits regardless of your experience or the equipment you have access to.
Generally, you can expect to spend 4-10 hours per week on cycling workouts, including strength training, mobility work, and off-bike training. The plan is designed to be flexible, allowing you to adjust it to your schedule and goals, so you can make the most of the time you have available.
Unfortunately, bodyweight training will not do the same job or provide the same benefits. Our aim is to lay strength foundations, which requires lifting external loads! To make things a little more flexible, I’ve provided alternatives for all the gym-based exercises, so you can swap exercises out.
You can easily track your progress throughout this phase using the TrainHeroic app. It allows you to log your workouts and monitor your progress, ensuring that you’re staying on track with your training. Additionally, you can make adjustments to the plan as needed and contact me through TH Chat to keep you motivated and accountable.

If there’s something you need to know that’s not covered in these FAQ’s, then complete the form below and I’ll get back to you as quickly as possible.

More Training Plans

Elevate your cycling performance

Can’t find what you’re looking for? Check out my other coaching packages below:

Teams

My online strength training team subscriptions are the ultimate solution for cyclists who want to take their training to the next level. With ongoing support and a flexible training solution, you’ll be able to reach your potential both on and off the bike.

Each team is updated weekly, undulating through the season, meaning you’ll always receive a program that’s appropriate for the time of year and you’ll never have to worry about over-training or under-training again!

Pre-Season Plans

Turn up the intensity in a smart, controlled way as we start fine-tuning your strength, power, and endurance, making sure you’re in peak condition when the season begins.

You’ll feel prepared and confident as you head into the heat of the season.

In-Season Plans

Maintain your strength while keeping fatigue at bay. As the days in the saddle pile up, these progressive plans ensure you’re staying sharp without burning out.

It’s all about maintaining peak performance so you can perform your best when it matters most, without overloading your body.

These programs are perfect for those who want a flexible training solution that fits their busy schedule. Don’t let your off-the-bike training suffer; join me today and take your cycling performance to the next level!

Click the program you’re interested in and get started today…