Lay the foundations for the

season of your life


Do you struggle to maintain stamina and endurance during long rides? Have you noticed that you tire easily, even during shorter rides?

If so, you may need to work on building a solid foundation for your cycling fitness.

The Base+ phase addresses this common issue by helping you build your aerobic fitness and endurance. By gradually increasing your time on the bike and intensity, you will be able to ride longer and with less fatigue.

This phase lays the groundwork for the rest of your training, ensuring that you have a solid foundation to build upon.

Here's how the plan breaks down:

  • On-bike sessions per week: None, although there are 1-2 cross-training sessions and an optional Free Ride.
  • Off-bike sessions per week: 5 mainly including strength work, but there are also mobility and high-performance recovery training sessions throughout the phase.
  • Typical time of year: Off-Season. I recommend starting this around 2 weeks after the end of your previous season.
  • Level of rider: Any.
  • Level of gym: Beginner/Intermediate. Some strength training experience would be helpful.


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.

Enhanced injury resilience

Reduce your risk of injury and maintain your training consistency with a focused programme that builds mobility, stability and strength.

Greater flexibility & mobility

Move more freely and maintain better posture with exercises that increase mobility and flexibility, allowing you to take on longer, harder rides with ease.


Build strength and stability off the bike

Improve your on-bike performance and endurance by building a strong foundation of strength and stability off the bike.

Increase injury resilience

Lower your risk of injuries, allowing you to train consistently and reach your goals.

Improved mobility & flexibility

Move better on and off the bike, improving your overall performance and reducing your risk of injuries.

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.



Barbell & Discs, Dumbbells, Bench, Bands


Cross-Training Equipment (any)

Frequently Asked Questions

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 there is; so if that’s what you want, this is the plan for you!
This program is designed for intermediate and advanced riders who are looking to start their gym training journey. 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.
Yes, by incorporating exercises that improve range of motion, stability, and balance, you can reduce your risk of injury and improve overall performance on the bike. Additionally, the progressively challenging sessions build muscular strength and joint health, further reducing the risk of injury.
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.
Access to a gym with basic strength training equipment would be ideal, 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.

Base +

  • 4-wk £28

More Coaching Packages

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


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 plan 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!

Join a team today and let me help you banish injuries and become a stronger, faster, more powerful cyclist!

Start your journey to success now!


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!

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

how can i help?

The easiest way to get help is to reach out.