Rev up your training for

peak performance


Do you struggle to find the right balance between time in the gym and improving your strength and resiliency with time on your bike boosting your cycling performance?

The Ramp + phase is designed to help you overcome this challenge with evidence-based training that I’ve used with the best of the best.

With progressively challenging strength sessions and a sample cycling plan to support off-bike work, you will be able to stay engaged and motivated throughout your training.

This phase also helps you enhance your cycling performance by building on the gains made in the previous phase.

Here's how the plan breaks down:

  • On-bike sessions per week: 3-4 gradually reducing in volume, but building intensity.
  • Off-bike sessions per week: 2-3 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 2 months before your season begins.
  • Level of rider: Any.
  • Level of gym: Beginner/Intermediate. Some strength training experience would be helpful.


Increased power for the cycling season

Enhance your cycling performance by building on the previous phases and continuing to focus on strength and power development. You will will feel stronger and more powerful on the bike, enabling you to perform better during your rides.

Improved muscular endurance & recovery

By focusing on high-quality, low-volume strength training, this training plan will help you to maintain your performance over longer periods and recover more quickly between important rides.

Enhanced cycling performance through strength training

The program utilises progressively challenging strength sessions to target key cycling muscles and movements. This focus on strength training allows you to ride with more power, speed, and endurance. Strength training improves efficiency, which can reduce the risk of injury and improve overall cycling performance.


Peak strength & power for the season

Reach your maximum strength and power potential during the competitive season.

Build your endurance & recovery

The focus on building muscular strength during this phase will help you to maintain performance throughout the season, reduce the risk of injury, and aid in faster recovery between rides.

Enhance cycling performance

Improve your overall performance on the bike with a combination of strength training and a targeted cycling plan.

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, Bench, Bands


Dumbbells, Cable Machine, Cross-Training Equipment (any)

Frequently Asked Questions

Of course, that’s why I’m here…plus, it’ll give you a host of other benefits, such as lowering your injury risk. However, the extent to which you improve will depend on several factors, including your current fitness level, how closely you adhere to the plan, and your individual physiological response to training. By consistently following the plan, you can maximise your potential to become a faster rider.
This phase is designed for cyclists with some strength training experience, 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.
Generally, you can expect to spend 4-10 hours per week on cycling workouts, including strength training, mobility work, and off-bike training. The plan is designed to be flexible, allowing you to adjust it to your schedule and goals, so you can make the most of the time you have available.
Unfortunately, bodyweight training will not do the same job or provide the same benefits. Our aim is to lay strength foundations, which requires lifting external loads! To make things a little more flexible, I’ve provided alternatives for all the gym-based exercises, so you can swap exercises out.
You can easily track your progress throughout this phase using the TrainHeroic app. It allows you to log your workouts and monitor your progress, ensuring that you’re staying on track with your training. Additionally, you can make adjustments to the plan as needed and contact me through TH Chat to keep you motivated and accountable.

Ramp +

  • 8-wk £56

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.