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Fast Fit Strong
Cycling, Multi-sport, TriathlonIt can be frustrating for cyclists who want to maintain your gains, but lack the motivation or knowledge to train on your own.
This can lead to a sluggish start to the upcoming cycling season, and even an increased risk of injury.
This program addresses these issues by providing an easy-to-follow training plan that specifically focuses on developing strength and stability off the bike.
By focusing on technique and gradually increasing training volume, you will build your confidence and prepare yourself for the upcoming cycling season.
- On-bike sessions per week: None. This is an off-bike only program.
- Off-bike sessions per week: 5 mainly including strength work, but there are also mobility and high-performance recovery training sessions throughout the phase.
- Typical time of year: Off-Season. I recommend starting this around 2 weeks after the end of your previous season.
- Level of rider: Any.
- Level of gym: Beginner/Intermediate. Some strength training experience would be helpful.
🧘♂️ Warm-Up - 30:10 x 2
A
👉 Complete the following exercises x 2 rounds - work for 30 seconds with 10 seconds rest between each. ◼️ Lying Hip CARs (change side on the second round) ◼️ Wrist Figure 8. ◼️ Kang Squat
🧘♂️ Primary Circuit - 40:10 x 3
B
👉 Complete the following exercises x 3 rounds - work for 40 seconds with 10 seconds rest between each. ◼️ Book Opener (swap sides after 20 seconds) ◼️ Heel-Sit T-Spine Flexion-Extension ◼️ Downward Dog
🧘♂️ Secondary Circuit - 45:15 x 2
C
👉 Complete the following exercises x 2 rounds - work for 45 seconds with 15 seconds rest between each. ◼️ Prone Blackburns ◼️ Lying Figure 4. ◼️ Spinal Wave into Squat
🧘♂️ Finisher - 60:30 x 2
D
👉 Complete the following exercises x 2 rounds - work for 60 seconds with 30 seconds rest between each. ◼️ Inchworm
🧘♂️ Cool-Down - 30:10 x 1
E
👉 Complete the following exercises x 1 round - work for 30 seconds with 10 seconds rest between each. ◼️ Prone Scorpions ◼️ Child's Pose ◼️ Pancake Stretch
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
🧘♂️ [RAMP] Squat Mobility Warm-Up #01
👉 Complete the following movements: ◼️ Floor Slide x 5 ◼️ Book Opener x 8-10 per side ◼️ Groiner x 8-10 per side ◼️ Spiderman x 5 per side ◼️ Squat Prying
C1
McGill Curl-Up
3 x 4
C2
Half-Kneeling Single-Arm Shoulder Press
@ 75 %
D
Bench Press
4 x 8 @ 75 %
E1
Half-Kneeling Pallof Hold
3 x 20
E2
Cossack Squat
@ 75 %
F
Back Squat
4 x 8 @ 75 %
G
Dumbbell Split-Squat
3 x 12 @ 70 %
BREATHING
A
👉 6x Quadruped breathing ➡️ Focus on full exhalation Repeat x 3
RAMP WARM-UP
B
👉 6-8x KB Pullover with heels on box 👉 8-10x Groiner Repeat x 3
CARDIAC OUTPUT
C
👉 5-min x Bodyweight Calisthenics ➡️ HR at top of recovery zone for circuit ◼️ Glute Bridge Matrix ◼️ Plank Matrix ◼️ Lunge/Squat Matrix ◼️ Hop & Hold 👉 5-min x Med Ball Throws or Prowler Push 👉 5-min x Jump Rope or Jogging Repeat x 2
HIGH-THRESHOLD STIMULATION
D
👉 The aim here is to stimulate the higher-threshold motor units with minimal damage to the muscle fibres. 👉 Any muti-joint concentric-only exercise will do, here are some examples, superset the following: ◼️ 3x Barbell Deadlift @ 85% ◼️ 5x Hand Release Press-Ups ➡️ Concentric only if possible Repeat x 2
COOL DOWN
E
👉 3-5-mins x Aerobic Exercise ➡️ Use any aerobic equipment, such as bike/rower/treadmill ➡️ Gradually reduce HR to the bottom of the recovery zone
FOAM ROLL
F
🧘♂️ Full Body Foam-Roll
👉 Use a foam roller on the following body parts, this should be gentle and stimulating, NOT PAINFUL: ◼️ Thoracic Spine (Upper Back) x 15-20 ◼️ Lumbar Spine (Lower Back) x 15-20 ◼️ Glutees x 30s per side ◼️ Calves x 30s per side ◼️ Quads x 30s per side
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
🧘♂️ [RAMP] Hinge Mobility Warm-Up #01
👉 Complete the following movements: ◼️ Blackburns x 10 ◼️ Glute Crossover x 10 ◼️ Lateral Hip Drop into Lat Stretch x 2 ◼️ Hip/Ham Stretch x 8-10 per side ◼️ Back-Roll V-Sit x 8-10
C1
Bird-Dog Legs
3 x 4
C2
Dumbbell Row
@ 75 %
D
Chest-Supported Row
4 x 8 @ 75 %
E1
Side-Plank
3 x 30
E2
Crossover Squat
@ 75 %
F
Deadlift
4 x 8 @ 75 %
G
Single-Leg Hip-Thrust
3 x 12 @ 70 %
🧘♂️ 40-MINUTE FULL-BODY MOBILITY
A
👉 Belly Breathing x 5 👉 Neck Nods x10 👉 Neck Turns x10 👉 Cat/Cow x10 👉 Heel-Sit T-Spine x10/10 👉 Side-Lying Shoulder Rotation x10/10 👉 Deadbug 👉 Narrow Stance Rocking x10 👉 Wide Stance Rocking x10 👉 Posterior Pelvic Tuck x5/5 👉 90/90 Hip Stretch 👉 90/90 Switch x 10 👉 90/90 Pigeon Stretch x10 👉 Glute Bridge x10 👉 Rocking Calf/Ankle Stretch x 10/10 👉 Half-Kneeling Ankle Stretch x 10/10 👉 Standing Internal/External Rotation x 10 👉 Squat Prying x 2 👉 Reverse Lunge to Overhead Reach x 10/10 👉 Alternate Lateral Lunge x 10 👉 Alternate Cossack Squat x 10 👉 Inchworm, Spiderman Lunge, Hamstring Stretch x10
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 Base
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."
