Unleash your preseason potential with

evidence-based training


Do you have a hard time balancing your strength work with on-bike training while still allowing for proper rest and recovery time?

To prepare for the upcoming season, many cyclists struggle to safely increase the intensity of their training. Whatever your level of experience, you may find it challenging to determine precisely what to do off the bike.

This program solves this problem by providing clear guidance. Cyclists with varying levels of experience can follow the program, with specific recommendations for those who are new to strength training or more experienced.

By following this plan, you can confidently prepare for the season ahead, knowing you have a structured and effective training program in place.

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: 2-4 mainly including strength work, but there are also mobility and high-performance recovery training sessions throughout the phase.
  • Typical time of year: Preseason. I recommend starting this around 6-8 weeks after the end of your previous season.
  • Level of rider: Any.
  • Level of gym: Beginner/Intermediate. Some strength training experience would be helpful.


Increased strength and power

By prioritising strength training at the right times, you can build on any strength developed during the off-season. This translates to greater cycling efficiency and higher speed, leading to a more successful season.

Improved on-bike performance

Carefully planned weekly training sessions help you become better prepared for the demands of the upcoming season while allowing ample rest time between strength and cycling sessions, so you can experience an improvement in your on and off-bike performance.

Greater flexibility and mobility

While strength training is a priority in the early stages of this program, it also includes specific sessions designed to improve flexibility and mobility, helping you maintain proper form and prevent injuries throughout the season.


Injury prevention and resilience

By gradually increasing training stress and volume in a structured way, You will enhance your injury prevention and resilience, reducing the risk of injuries during the season.

Perfect no matter your experience

Whether you're a novice or have years of experience, this program is designed to meet your training needs.

Improve performance on and off the bike

By increasing your strength and balancing it with riding, you'll improve your overall performance both on and off the bike.

The perfect training balance

Effective planning is key, and this program complements your cycling training efficiently.

Increased intensity and progression

Take your training up a notch as you safely increase the intensity of off-the-bike. We follow a structured plan, ensuring you make steady progress towards your goals.

Train anywhere, anytime with TrainHeroic

Delivered remotely via the TrainHeroic app, which allows you to track your progress, receive feedback on your form, and stay accountable to your goals.



Barbell & Discs, Bench, Bands


Dumbbells, Cable Machine

Frequently Asked Questions

The main goal of this program is to increase the intensity off-the-bike during the preseason training. The program focuses on strength training, and as the training progresses, riding becomes increasingly important.
The Prep program is 8 weeks long, split into two 4 week blocks and is specifically designed for the earlier part of preseason training.
All my plans are delivered remotely via the TrainHeroic mobile phone app. It is a pre-written plan that is not customisable, but it is designed to meet the needs of cyclists. at this stage of the season
Yes, TrainHeroic allows you to reschedule sessions to whenever suits you. Planning is important during this program; strength work should be done after rides sessions, leaving at least 48 hours between strength training sessions.
No, the plan is not personalised. It is a prewritten plan specifically written for the earlier part of preseason training. However, if you need extra attention, you can contact me for a bespoke training plan if you want me to tailor your training program to your specific needs.


  • 8-wk £48

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.