Build resiliency & power

on the bike

Description

The Fast Fit Strong 9-week Base Builder Lite is ideal for intermediate and advanced riders who have a cycling plan but 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.

Here's how the plan breaks down:

  • 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/Intermediate

Benefits

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!!

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.

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.

Features

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

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!

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.

Equipment

Required

Dumbbells, Bench, Bands

Recommended

Barbell & Discs, Cable Machine

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.
This program is specifically designed to build gradually with built-in periods of recovery. Use the training readiness scores to monitor your fatigue and reach out to me via TH chat if you’re unsure…Remember, many of the Olympians I’ve trained were gym novices when I started working with them!
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 Lite

Ideal for intermediate and advanced riders who have a cycling plan but are looking to start their gym training journey.

  • 9-Weeks £54
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More Coaching Packages

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

Teams

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.

Bespoke Coaching for Cyclists

One one coaching
wherever you are

For any rider who needs that little bit more attention to detail.

  • Monthly Subscription £140

OBS Lite

Weekly strength programs for
Committed Cyclists

This is a trimmed-down version of my OBS program and simply includes the gym-based sessions.

  • Monthly Subscription £22.00

Off-Bike Strength

Weekly programs for
Serious Riders

Team Off-Bike Strength offers fully-loaded, structured programming for cyclists, relevant to the time of year.

  • Monthly Subscription £26.00

Programs

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…

Base Builder

Lay the foundations for the
Season of your life

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

  • 9-Weeks £63

how can i help?

The easiest way to get help is to reach out.