An 8-week strength plan for

peak season performance


As the start of the competitive season approaches, many cyclists may find themselves struggling with fatigue and balancing your off-bike training with increased on-bike sessions. This can lead to a decline in performance and potential injury.

The Ramp plan addresses this by providing a plan specifically designed for the later stages of preseason training.

With a focus on managing the increasingly difficult balance between on and off-bike training, we’ll manage fatigue while maintaining the progress made during earlier phases of training.

By using TrainHeroic, a mobile training app, the plan can be accessed remotely and easily integrated into your busy schedule. The strategic approach of the plan optimises training time and helps you prepare for a successful competitive 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: 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.


Improved riding performance

By focusing on progressively reducing strength training volume, this plan is perfect for cyclists balancing their training at this time of year. This enhances your performance and be better prepared for the upcoming season.

Reduced fatigue and overtraining risk

This plan reduces the risk of overtraining and burnout by managing fatigue and recovery, optimising your training to be ready to perform at your best when it matters most.

Enhanced event readiness

The Ramp plan helps you become race-ready by fine-tuning your physical preparedness so that you can confidently take on the challenges of the season.


Specific focus for on-bike performance

As on-bike training becomes your primary focus, this plan is designed to help you start your competition season preparation.

Expertly crafted and evidence-based

Based on scientific evidence and expertly crafted by an expert coach, you'll receive optimal training for your competition preparation.

Efficient scheduling of sessions

The plan incorporates strength, mobility and recovery sessions, with guidelines on how to efficiently schedule them in a way that maximises adaptation alongside your riding.

Gradual increase in intensity

The plan is structured into two four-week blocks, allowing for a gradual increase in intensity over the 8-week period for a sustainable approach to training.

Strength progressions

As gym work frequency decreases, the plan focuses on maintaining strength allowing for more specific riding time.

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.



Barbell & Discs, Bench, Bands


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

Frequently Asked Questions

The objective of this plan is to help you manage your on and off bike work efficiently, so that you can maximise the benefits of both. Over the 8 week block, gym work volume will reduce to make way for more time on the bike.
The plan lasts for 8 weeks and is broken down into two four-week blocks and is specifically designed for the later parts of preseason training.
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.
Off-bike sessions are planned to give you enough time to get on the bike, however if you need to complete two sessions on the same day, complete your gym work before intervals, but after endurance sessions. The greatest adaptation will be generated by the session closest to sleep.
Although the focus is on strength maintenance rather than driving further adaptation, you will still be able to improve strength if you stick to the plan, particularly if you are relatively new to gym training


  • 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?

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