Weekly strength programs for

Committed Cyclists

Description

Ideal for riders of any level, but who have more gym-based experience (2+ years of structured strength training is ideal). This is a trimmed-down version of my OBS program and simply includes the gym-based sessions.

    • Structured Program: all you need to do is concentrate on training.

    • Reduce Injuries: strength sessions are appropriate and progressive, lowering your risk of injury. Stronger riders get injured less, meaning you’ll actually be able to spend more time in the saddle than ever before!

    • Enjoy Your Riding Again: Your rides will feel less of a grind, positions will be easier to hold and you’ll have fewer aches and pains.

Here's how the plan breaks down:

    • On-bike sessions per week: 2-4 (you will need to program these yourself)

    • Off-bike sessions per week: 1-6 (including strength, mobility, high-performance recovery training and regeneration sessions).

    • Typical time of year: It’s a year-round program, so the frequency of sessions will fluctuate, so you receive the most appropriate training for the time of year.

    • Level of rider: Any.

    • Level of gym: Intermediate

Benefits

Specifically designed for cyclists

Sessions are blended together to make you the best rider you can be. No bodybuilding, nothing crazy, my programs have improved all levels of rider from Olympic champions to weekend warriors. So, you know you're in good hands.

Ride faster & feel better

Glide up hills and smash out lightning-fast sprints with improved power & economy. Recover quickly and go again with fewer aches and pains.

Ride More, Not Less

Ride more, not less

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.

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!

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.

Equipment

Required

Barbell & Discs, Bench, Bands

Recommended

Dumbbells

Frequently Asked Questions

This plan is ideal for riders who already have some gym experience (2+ years) and want to minimise injury and boost their power. If you don’t want to waste time writing your own plans and trying to make it fit around your riding, then this is for you.
There is no minimum term, you can stop at any point. All you need to do is cancel your subscription. However, strength training to improve your on-bike performance, as well as your health isn’t a quick fix. Long-term consistency is crucial and will take some time to get the maximum benefit.
This is a gym-only plan, which assumes you’ll take care of your own on-bike work. If you’d like bike sessions to be included, I suggest subscribing to the “Off-Bike Strength” plan.
All riders are individuals, so it will be different for everyone. You’ll see gym-based improvements almost immediately and most riders begin to feel more “robust” and able to “recover quicker” in 4-6 weeks. Noticeable performance improvements are often seen in 12-16 weeks. Consistency is the key.
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.

OBS Lite

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

  • Monthly Subscription £22.00

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.

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…

how can i help?

The easiest way to get help is to reach out.