Lay the foundations for the

Season of your life


The Fast Fit Strong 9-week Off-Season Base Builder is ideal for intermediate and advanced riders who are looking to start their gym training journey.

Whether your goals for next season are sportives, road races or time trials, this structured plan will help you to lay down the essential foundations for success. A sample cycling plan is included, but the focus of this plan is building the foundations of strength.

Here's how the plan breaks down:

  • On-bike sessions per week: 1-2
  • Off-bike sessions per week: 2-4
  • Typical time of year: After the season, before serious on-bike training starts again (it’s recommended that you have taken at least 2-weeks completely off the bike before you start this plan).
  • Level of rider: Intermediate/Advanced.
  • Level of gym: Beginner/Early Intermediate.


Proven Results On and Off the Bike

Proven results on and off the bike

Whether you're aiming for podiums, or just enjoying your weekend ride, your strength improvements will make you feel better and transfer to better performances on the bike.

Bulletproof Yourself

Bulletproof Yourself

My evidence-based methods guarantee to lower the number and severity of chronic cycling-related injuries. Being stronger gives you more days per year on your bike.

No Fluff

No Fluff

This is training. Everything in this program is in here for a reason; there's no filler content, no bumf and no fluff!!


Access to me

Access to Me - Olympic Level Coach

I'll use my years of experience to give you the best advice. Use TH chat to send videos and I'll form-check your technique.


Programming 6 Days Per Week

2-4 strength sessions, blended with cross-training, mobility, recovery training and regeneration are combined with a sample riding plan.

Video Descriptions

Exercise Video Guidance

My instructional videos of every exercise make execution safe & easy.

Help & Advice

Expert Help & Advice

With nearly 2 decades in professional sport I've been there and got the t-shirt. Now I'm here to help you!

Support from Others

Help from other riders

Train virtually alongside other like-minded riders. Work together and help each other improve.

Delivered Through TrainHeroic

Delivered through TrainHeroic

Get the best out of training with long-term, consistent improvements by tracking your progress in the best training app around.



Dumbbells, Bench, Bands


Barbell & Discs, Cable Machine, Cross-Training Equipment (any)

Frequently Asked Questions

This program is ideal for intermediate/advanced riders who are looking to start their gym training journey and have less than 2-years of lifting experience.
This is a misunderstanding of how strength training is used for cyclists. My tried & tested methods have improved functional power from 30-min TT to elite-level stage races (where every gram matters)! Also, better body composition improves your power-to-weight ratio and reduces your CDA.
I’m realistic enough to understand that life often gets in the way…even pro riders don’t do EVERY session! The key thing is to be as consistent as possible; this maximises the benefits of the program and limits your risk of injury and/or muscle soreness.
I’m a strength & conditioning specialist, who’s coached some of the best cyclists in the world to Olympic, World, Continental and National titles across several disciplines. I offer the best cycling-specific strength coaching, so if that’s what you want, this is the plan for you!
I’ve tried my best to answer the most common questions about this program here, but if there’s something I’ve missed, please contact me at [email protected] and I’d be happy to answer.

Base Builder

Ideal for intermediate and advanced riders who are looking to start their gym training journey.

  • 9-Weeks £63

More Coaching Packages

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


Teams offer regular programming for a lower monthly fee.

Each plan undulates throughout the season, meaning you’ll always receive a program that’s appropriate for the time of year.


My training programs are ready-made plans for riders who just want to get on with things without much fuss. The main programs are fully-loaded, meaning they include all the sessions you need, along with a relevant cycling plan. “Lite” programs just include your off-bike sessions!

Click the program you’re interested in to find out more…

how can i help?

The easiest way to get help is to reach out.