Prep
Fast Fit Strong
Cycling, Multi-sport, TriathlonDo you have a hard time balancing your strength work with on-bike training while still allowing for proper rest and recovery time?
To prepare for the upcoming season, many cyclists struggle to safely increase the intensity of their training. Whatever your level of experience, you may find it challenging to determine precisely what to do off the bike.
This program solves this problem by providing clear guidance. Follow this program, with specific recommendations for those who are new to strength training or more experienced. By following this plan, you can confidently prepare for the season ahead, knowing you have a structured and effective training program in place.
- On-bike sessions per week: None. This is an off-bike only program.
- Off-bike sessions per week: 2-4 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 6-8 weeks after the end of your previous season.
- Level of rider: Any.
- Level of gym: Beginner/Intermediate. Some strength training experience would be helpful.
Program Introduction
A
👉 I'd like to thank you for choosing Fast Fit Strong, please watch the video below 👇👇👇👇👇 👉
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
🧘♂️ [RAMP] Mobility Warm-Up #02
👉 Book Opener x8-10 each side 👉 Side Plank Clam x5 each side 👉 90/90 Reach x5 each side 👉 Shin Box x5 each side 👉 Calf Pumps x20 👉 Renegade Row x10
C1
Bird-Dog
2 x 8
C2
Half-Kneeling Landmine Press
@ 70 %
D
Dumbbell Bench Press
@ 82.5 %
E1
Tall-Kneeling Pallof Crescent
2 x 8
E2
Cossack Squat
@ 70 %
F
Dumbbell Front Squat
@ 82.5 %
G
RFE Split-Squat
10, 8, 6, _ @ 60, 70, 75, 50 %
🧘♂️ 10-MINUTE FULL-BODY MOBILITY
A
👉 Belly Breathing x 5 👉 Neck Nods x8 👉 Neck Turns x8 👉 Heel-Sit T-Spine x6/6 👉 Narrow Stance Rocking x6 👉 Wide Stance Rocking x6 👉 Posterior Pelvic Tuck x5/5 👉 Rocking Calf/Ankle/Hamstring Stretch x 8/8 👉 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
🧘♂️ [RAMP] Mobility Warm-Up #02
👉 Book Opener x8-10 each side 👉 Side Plank Clam x5 each side 👉 90/90 Reach x5 each side 👉 Shin Box x5 each side 👉 Calf Pumps x20 👉 Renegade Row x10
C1
Swiss-Ball Fall-Out
2 x 8
C2
Gorilla Row
@ 70 %
D
Chest-Supported Dumbbell Row
@ 82.5 %
E1
Side-Plank
2 x 20
E2
Crossover Squat
@ 70 %
F
Romanian Deadlift
@ 82.5 %
G
Single-Leg Hip-Thrust
10, 8, 6, _ @ 60, 70, 75, 50 %
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! 🚴💨
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