9-Wk Off-Season Base Builder
Fast Fit Strong
CyclingThe Fast Fit Strong 9-week Off-Season Base Builder is ideal for intermediate and advanced riders who are looking to start their gym training journey. Whether your goals for next season are sportives, road races or time trials, this structured plan will help you to lay down the essential foundations for success. A sample cycling plan is included, but the focus of this plan is building the foundations of strength.
- On-bike sessions per week: 1-2
- Off-bike sessions per week: 2-4
- Typical time of year: After the season, before serious on-bike training starts again (it's recommended that you have taken at least 2-weeks completely off the bike before you start this plan).
- Level of rider: Intermediate/Advanced.
- Level of gym: Beginner/Early Intermediate
Program Introduction
A
I'd like to thank you for choosing Fast Fit Strong, please watch the video below 👇👇👇👇👇 https://youtu.be/_cqYSCUQSyE
Weekly Goal Setting
B
I've taken the time to plan this program, making sure that the types of work are balanced and blended with adequate amounts of rest & recovery. However, this is not an ideal world and things often get in the way. Take 5-minutes planning ahead so you can make certain of fitting in necessary sessions. Use TH chat to send me a message to let me know you've done this 👍 **Priority** - 2x Strength sessions. - 1x Mobility session Anything else is a bonus.
RELEASE
A
Full-Body Foam-Roll
Use a foam roller on the following body parts: - Thoracic Spine (Upper Back) x 15-20 - Lumbar Spine (Lower Back) x 15-20 - Glutes x 30s per side - Calves x 30s per side - Quads x 30s per side
RAMP WARM-UP
B
Mobility Warm-Up #1
- Groiner x 8-10 each side - Posterior Pelvic Tuck x 5 each side - Spiderman with Elbow Drop x 5 each side - Back-Roll to V-Sit x 8-10 - Crucifix x 8-10
C
Goblet Squat
4 x 8
D1
Deadbug Full Tap
3 x 14
D2
Chest-Supported Dumbbell Row
3 x 8
E
Dumbbell Romanian Deadlift
4 x 8
RELEASE
A
Full-Body Foam-Roll
Use a foam roller on the following body parts: - Thoracic Spine (Upper Back) x 15-20 - Lumbar Spine (Lower Back) x 15-20 - Glutes x 30s per side - Calves x 30s per side - Quads x 30s per side
RAMP WARM-UP
B
Bike Mobility Warm-Up 001
Perform each of the following movements for approximately 30 seconds each before immediately moving to the next. - Alternating Knee Hugs - Alternating Quad Stretch - Alternating Piriformis Stretch - Standing Leg Swings (each leg) - Reverse Lunge with a Twist - Arm Circles
Tempo Intervals #01
C
- Work for 12-seconds @ 70% of your max speed/intensity - 60-seconds ACTIVE rest (goal = get your heart rate down as low as possible) - Repeat x 5 working through the suggested exercises below. Repeat for 5 sets (total = 29 minutes) - Use this timer: http://intervaltimer.com/timers/10486346 Suggested exercises: 1). Walk-out Jump 2). Alternate Split-Squat Jump 3). Sit Through 4). Broad Jump Backpedal 5). Ski Chop
EXPLORE MOBILITY 10-MINUTE FULL-BODY ROUTINE
A
1. Belly Breathing x 5 2. Neck Nods x8 3. Neck Turns x8 4. Heel-Sit T-Spine x6/6 5. Narrow Stance Rocking x6 6. Wide Stance Rocking x6 7. Posterior Pelvic Tuck x5/5 8. Rocking Calf/Ankle/Hamstring Stretch x 8/8 9. Inchworm, Spiderman Lunge, Hamstring Stretch x4
RELEASE
A
Full-Body Foam-Roll
Use a foam roller on the following body parts: - Thoracic Spine (Upper Back) x 15-20 - Lumbar Spine (Lower Back) x 15-20 - Glutes x 30s per side - Calves x 30s per side - Quads x 30s per side
RAMP WARM-UP
B
Mobility Warm-Up #1
- Groiner x 8-10 each side - Posterior Pelvic Tuck x 5 each side - Spiderman with Elbow Drop x 5 each side - Back-Roll to V-Sit x 8-10 - Crucifix x 8-10
C
Goblet Squat
4 x 8
D1
Half-Kneeling Pallof Press
3 x 7
D2
Dumbbell Bench Press
3 x 8
E
Dumbbell Split-Squat
3 x 8
RAMP WARM-UP
A
Bike Mobility Warm-Up 001
Perform each of the following movements for approximately 30 seconds each before immediately moving to the next. - Alternating Knee Hugs - Alternating Quad Stretch - Alternating Piriformis Stretch - Standing Leg Swings (each leg) - Reverse Lunge with a Twist - Arm Circles
Free Ride 60
B
Find a fun route on the surface of your choice and go for a 60-minute ride. - Don't worry about training zones, just take in the view and enjoy yourself. - If the weather is nasty, feel free to substitute a turbo session (still keep it light and easy!!). Alternatively, repeat one of the other aerobic sessions from this week.
RELEASE
C
Full-Body Foam-Roll
Use a foam roller on the following body parts: - Thoracic Spine (Upper Back) x 15-20 - Lumbar Spine (Lower Back) x 15-20 - Glutes x 30s per side - Calves x 30s per side - Quads x 30s per side
Scott Pearson
Scott has worked in pro sport since 2003 and is known for his work with British Cycling, coaching Olympians and Paralympians in preparation for the 2016 games in Rio. While working full-time, Scott also commits himself to his professional development, having completed a Masters degree in Strength & Conditioning and becoming a certified strength and conditioning specialist by the UKSCA.
Proper off-bike training is the key 🔑 to becoming robust, efficient and powerful in the saddle. I look forward to working with you and having us join our community of strong cyclists all over the world. See you on the inside! 🚴💨
Get 9-Wk Off-Season Base Builder
Dannielle Khan
U23 National & European Champion 🇬🇧
Verified Athlete"I had the pleasure of working with Scott during my time as both a sprint and endurance athlete at British Cycling. He transformed my gym work both technically and physically, resulting in numerous personal bests on and off the bike. For me, this was the key thing to why I improved so much."
Francisco J Garza
Amateaur Cyclist 🇲🇽
Verified Athlete"Has been great to have Scott’s support and guidance to improve my strength, performance and quality of life. Despite being in different countries, we have managed to have a personalized training plan and his knowledge, flexibility and drive have made a big difference in my health improvement."
Helen Scott MBE
Paralympic & 8x World Champion 🇬🇧
Verified Athlete"Scott helped me prepare for the Paralympic Games in 2016, which resulted in a Gold & Bronze medal. There's no doubt he played a huge part in us being in the best shape of our lives to achieve my dreams. Anyone who works with Scott will achieve their goals and have a great time whilst doing so!"
Martin Wiggan
I pedal therefore I am! 🇬🇧
Verified Athlete"Great service, training programmes that are sport-specific from a professional who's worked with the world's elite."
