Ride Faster and in More Comfort With Strength Training  

Do your legs feel like they're about to fall off or cramp up on the hills? Does your neck feel like a piece of dried spaghetti after a couple of hours in the saddle? Are you wasting energy as your body rocks from side to side in the saddle?

We all know strength training would make us more efficient cyclists, but the prospect can be intimidating. How do you start? How much should you be doing? Do you need a gym? 

This programme is designed for the total beginner, and integrates seamlessly with your existing plan. It will allow you to move more powerfully and efficiently for only 45 minutes a week, whether you are training at home or in a gym. 

Start strength training today to power past others on the hills like a pro.

Start Your Journey Today
 

BENEFITS TO YOUR PERFORMANCE 

REDUCE INJURIES

It would be foolish of me to promise that this programme will prevent all injuries, but I can vastly reduce the chances of you picking one up.

Most knee pain is caused by muscular imbalances. Tight quads, weak hamstrings and underachieve glutes all run the risk of keeping you off the bike. This programme helps keep you in the saddle.

IMPROVED EFFICIENCY 

 Professional cyclists are rock solid in the saddle as they power up all but the steepest of climbs. Years of strength training has allowed them to lay down huge amounts of power without wasting energy

You can't fire a cannon from a canoe, or ride hard with a weak core. 

RIDE IN COMFORT

Keep needing to stretch out on long rides? Unable to stay on the drops for prolonged periods despite several bike fits? The issue is probably a lack of strength in your upper back and surrounding areas.

Learn how to strengthen these areas without gaining unnecessary muscle or needing to purchase specific equipment. 

DETAILED DEMONSTRATION VIDEOS

Say goodbye to silent demonstrations and confusing illustrations. This programme includes over 50 videos with coaching points, progressions and regressions for each exercise.

 

MORE THAN JUST A TRAINING PLAN

This is not simply a PDF with a list of exercises, this is a fully comprehensive programme condensing a decade of experience and qualifications in the field into one, easy to follow programme.

After completing my programme you will have the confidence to create your own strength plans and turn it into a long term habit. This programme makes zero assumptions, and meets you where you are. 

Buy today and get all this for less than the cost of a single session with a strength and conditioning Coach. No subscription, no upsells or premium option, you get lifetime access for a single one off payment. 

Full Video Library

Every exercise in the plan comes with a corresponding video to ensure you know how to perform the exercise safely and correctly, to ensure you're getting the full benefit of the movement

Nine 12 Week Training Plans

We have plans catering for every cyclist from the complete novice to the podium chaser, regardless of whether you workout from home, the gym, or just use bodyweight

Cycling Anatomy

I don't expect athletes to follow the plan in blind faith, so have included a comprehensive module on cycling anatomy to help you understand how the muscles we're training affect your riding

MEET YOUR COACH

My name is Simon Olney, I started riding on the road seriously back in 2012. With no background in sport I started out strong, but soon ended up in trouble due to my lack of functional strength.

My knee drifted towards my top tube with each pedal stroke causing knee pain, the hills shredded my legs, and I got pain in my upper back after a couple or hours riding, even after a getting a bike fit.

The truth was that my body was just too weak to excel on the bike for prolonged periods. After introducing strength work the knee pain disappeared, my power on the hills skyrocketed and I could complete 24 hour rides without notable discomfort. 

I qualified as a strength coach and wrote this course to help you fastback your performance on the bike. 

START TODAY

Improve your performance in less than 45 minutes a week

We know you didn't take up cycling to spend hours grinding away in the gym, so I have only set a single session a week which is designed to be completed in 45 minutes or less. This is known as minimum effective dose, and will reduce the impact on the rest of your riding.

AI Free

This programme is completely free of any AI content, so you don't have to worry about poor quality information scraped from questionable Instagram feeds.

This was written the old fashioned way over the course of three months by myself, a fully qualified strength and conditioning coach, so you can be sure of the accuracy and quality of the content. 

The Training Plans

The programme includes nine plans to choose from, each 12 weeks long.

Bodyweight only- novice cyclist
Home workout- novice cyclist
Gym workout- novice cyclist
Bodyweight only- experienced cyclist
Home workout- experienced cyclist
Gym workout- experienced cyclist
Bodyweight only- advanced cyclist
Home workout- advanced cyclist
Gym workout- advanced cyclist

There is guidance on moving between plans, and adjusting them to match your ability.

START YOUR JOURNEY NOW

Don't wait until you pick up an injury, start strength training today

START NOW