Off-bike work should serve your on-bike performance, not ruin it. You don't need a high-rep bodybuilding routine. You need the minimum effective dose of fundamental movement patterns. Compare the four programmes below and choose the one that fits your time, budget, and riding goals.
Four tiers. No filler. Find the structure that fits your current training phase and budget.
One-time investment
The self-directed athlete who just needs the blueprint.
6–12 week specific plans
Support: None. You manage your own load.
Monthly rolling membership
The amateur racer or sportive rider who wants year-round, periodised structure without overthinking it.
App-based (TrainHeroic) squad programming synced to the UK cycling calendar.
Support: Weekly coach Q&A and form checks.
Premium monthly retainer
The competitive amateur. Time-trialists, crit racers, and serious gravel riders looking to peak for specific events.
1-on-1 bespoke programming integrated directly with your TrainingPeaks data and on-bike TSS.
Support: Direct WhatsApp access, video analysis, and fortnightly reviews. Capped at 15 athletes.
High-ticket hybrid package.
Riders demanding clinical precision and hands-on biomechanical profiling.
In-person technique and force-plate diagnostics at the Lymm studio, paired with a bespoke remote protocol.
Support: Quarterly in-person testing and full remote integration.
You don't need a coach holding your hand, but you do need a structured plan. These 8 to 12-week blocks deliver the exact fundamental movement patterns required to build a robust chassis. No complex machinery. No guesswork. Buy the programme once, take it to your garage or local gym, and do the work.
Fixed seasonal phases (Base, Build, Perform and Peak).
HD video demonstrations for every movement.
Minimal equipment variations included.
The amateur calendar is chaotic. This is the anchor. 365 is a rolling, year-round programme synced directly to the UK cycling season. We lift heavy in the winter and taper the volume during race season to ensure your legs are fresh for the weekend. I manage the load; you follow the app.
Delivered via the TrainHeroic app.
Weekly coach feedback and form review.
Built-in fatigue management techniques.
For the competitive amateur, isolation is the enemy. Your gym work and your on-bike training must operate as one cohesive system. I integrate directly with your TrainingPeaks data, monitoring your total TSS to prescribe the exact minimum effective dose of resistance training. Strictly capped at 15 athletes to maintain absolute precision.
Bespoke programming built around your race calendar.
TrainingPeaks and on-bike load integration.
Fortnightly tactical review calls.
Training is completely honest. Force plates do not lie. At the Lymm studio, we replace assumptions with biomechanical data. We measure your exact bilateral power transfer, identify structural deficits, and build a bespoke protocol to fix them. Available as ongoing private coaching or a quarterly hybrid testing model.
Private, uncrowded facility access.
Wattbike pedalling efficiency profiling.
Minimal equipment variations included.
You cannot fool your body. If you rush resistance training, you will pay the price on the road. My objective is simple: complete your off-bike work with the minimum effective dose, using methods that provide the biggest bang for your buck.
We do exactly what is required to build a robust chassis and nothing more. High-rep circuits are for bodybuilders. We lift heavy, we lift with intent, and we get out of the gym so you can actually ride your bike.
There are no "cycling-specific" exercises in the gym. Anyone claiming otherwise is bullshitting you. We train fundamental movement patterns—squat, hinge, push, pull—to build structural resilience and transfer pure force to the pedals.
Your priority is performance on the bike. Off-bike training must serve that goal. We integrate your gym work with your on-bike total training stress (TSS) so you never turn up to a Sunday club run with dead legs.
Sceptical about the gym? You should be. Here is the pragmatic truth about lifting weights as a cyclist.
No. Muscle bulk requires a massive caloric surplus and high-volume, hypertrophic training (bodybuilding).
We do the exact opposite. By lifting heavy with low repetitions and high intent, we train your nervous system to recruit more muscle fibres without adding size.
You get stronger, more robust, and more efficient at transferring power - without changing your weight class.
By using the minimum effective dose. You do not need to live in the gym.
For most of the year, two 45-minute sessions a week are all it takes to build and maintain your off-bike chassis.
We schedule your high-intensity gym work to align with your hard bike days, leaving your recovery days completely free.
The gym should support your riding, not compete with it.
If you do the wrong exercises or rush your progression, yes. If you follow a progressive, cycling-relevant programme, no!
We focus on a philosophy called 'RIR' (reps in reserve) to build strength and movement quality without pushing your muscles to the point of structural failure.
You will feel your muscles working, but you won't have the crippling soreness that ruins your Sunday club rides.
Yes. While access to heavy barbell equipment (like a squat rack and deadlift platform) is ideal for Tiers 2, 3, and 4, our 'Pedal Power Plans' (Tier 1) include minimal-equipment variations.
If you have a couple of kettlebells, some resistance bands, and a bit of floor space, you can get 80% of the benefit of off-bike strength work without a gym membership.
Not on my watch. Fast Fit Strong is built around fundamental, natural movement patterns - movements your body is already designed to do.
If you choose Tier 2, 3, or 4, you get direct access to me for video form checks.
You start light, focus entirely on your movement quality, and only add weight when your form is absolutely bombproof.
We build robustness; we don't break it.
Training is completely honest. You either do the off-bike work, or you pay the price on the road. If you are still weighing up the options, let me make it very simple for you.
"I just want the blueprint"
You are disciplined enough to train alone, but you need a cycling-relevant programme. You don't want ongoing fees.
Take Tier 1. Get the fixed 8 to 12-week PDF blocks and execute them on your own time.
"I want year-round structure"
You want the guesswork removed. You need a periodised plan that adapts to the UK cycling calendar, with a coach checking your form.
Join Tier 2. The 365 membership is the anchor programme for amateur riders who want to stay robust all year.
"I need something extra"
You are targeting specific events. Your gym work must integrate perfectly with your on-bike TSS and TrainingPeaks data.
Apply for Tier 3 or 4. Strict athlete caps apply to ensure clinical precision and absolute load management.