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Get stronger and more resilient for cycling with my 4-week off-season off-bike-only program.

Expertly designed workouts delivered remotely via the TrainHeroic app.

Description

About this Programme

It can be frustrating for cyclists who want to maintain their gains but lack the motivation or knowledge to train independently.

This can lead to a sluggish start to the upcoming cycling season and even an increased risk of injury.

This program addresses these issues by providing an easy-to-follow training plan that specifically focuses on developing strength and stability off the bike.

By focusing on technique and gradually increasing training volume, you will build your confidence and prepare yourself for the upcoming cycling season.

Here's how the plan breaks down

  • On-bike sessions per week: None. This is an off-bike only program.
  • 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.

Required Equipment

Barbell & Discs, Dumbbells, Bench, Bands

Recommended Equipment

Cross-Training Equipment (any)

Here's how it works

The Get Strong, Ride Long System

Say goodbye to boring PDFs and clunky spreadsheets. Say hello to a convenient, user-friendly training experience delivered straight to your phone. Now you can train wherever you are, whenever you want.

Follow my simple 3-step system to find the right program for you and get started straight away.

Choose Your Plan

Choose Your Plan

Decide between a fully-loaded strength + cycling plan, or keep things simple with my strength-only plan.
1
Download the App

Download the app

Get the best out of training with long-term improvements by tracking your progress in the best training app around.
2
Start Improving

STart Improving

Get stuck in and finally enjoy riding as hard and as long as you like without niggling injuries holding you back.
3
The best off-bike training experience you can get with a top-notch coaching service designed for cyclists like you.

Benefits

Elevate your cycling performance

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!

Shield yourself against injuries

By focusing on fundamental movements using free weights, this program develops safe execution of exercises and limits the risk of injuries.

Improve your skill and technique

With an emphasis on developing skill and technique in the primary strength-based exercises, this program helps you improve your movement patterns and form, resulting in improved on-bike performance.

Build a foundation for the season

The progressively increasing the training volume helps you handle more load so you develop the necessary base fitness to perform at your best during the season.

The best off-bike training experience you can get with a top-notch coaching service designed for cyclists like you.

Features

Elevate your cycling performance

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!

Build your injury resilience

The emphasis on fundamental movements using free weights has the greatest carry-over to on-bike performance and limits injury risk.

Develop technique and skill

Focus on developing technique and skill in the primary strength-based exercises, which will help you perform better on and off the bike.

Build training volume

The program safely and progressively builds training volume, leading to improved robustness.

Spread the training load to limit fatigue

We use a push/pull training split to limit training stress and ensure balanced development of muscle groups.

Continuous improvement

The program uses linear periodisation, which is a proven method of progressively increasing training volume while limiting training stress and injury risk.

Remote Delivery via TrainHeroic app

The plan is delivered remotely via the mobile app TrainHeroic, allowing for easy access and tracking of progress wherever you are.

Frequently Asked Questions

Ask Me Anything

Still not sure whether Fast Fit Strong is the right kind of training for you? If you have any questions about the online coaching, types of training package, or what to expect, I’ve got you covered.

Here are some of the most frequently asked questions to get all the details you need, but if you still have something else you’d like to ask, fill out our form and we’ll get back to you shortly!

This is a 4-week strength training plan designed for cyclists to focus on developing skill and technique in primary strength-based exercises. It is specifically designed to be done during the off-season or transition time of the year and is delivered remotely via the mobile phone app called TrainHeroic so you can train anywhere at anytime.
This program is designed specifically for cyclists who want to improve their off-bike strength & stability, injury resilience, flexibility, and mobility, as well as increased power & endurance for the upcoming cycling season.
There are 3-4 off-bike sessions per week but the felxibility of remote coaching means that you can do as much or as little as your schedule allows.
The strength sessions are designed to be done using free weights, although I have provided alternative exercises so you can get it done no matter what you have access to.
This is a pre-written plan that is specifically designed for cyclists at this stage of the year. I have provided alternatives for every gym-based exercise, so you can work effectively no matter where you are or what equipment you have access to.

If there’s something you need to know that’s not covered in these FAQ’s, then complete the form below and I’ll get back to you as quickly as possible.

More Training Plans

Elevate your cycling performance

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

Teams

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 team 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!

Pre-Season Plans

Turn up the intensity in a smart, controlled way as we start fine-tuning your strength, power, and endurance, making sure you’re in peak condition when the season begins.

You’ll feel prepared and confident as you head into the heat of the season.

In-Season Plans

Maintain your strength while keeping fatigue at bay. As the days in the saddle pile up, these progressive plans ensure you’re staying sharp without burning out.

It’s all about maintaining peak performance so you can perform your best when it matters most, without overloading your body.

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…