Fast Fit Strong

Cycling, Multi-sport, Triathlon
Scott Pearson

As the competitive season begins, many cyclists struggle with balancing training and avoiding fatigue while still performing on race day.

Striking the right balance between over and under-training can be challenging and can lead to soreness and injury, ultimately hindering your progress and potential for success.

With a focus on progressive intensity and a reduction in volume, this plan is designed to help you prepare for peak performance while limiting fatigue and injury risks.

With a sensible and structured plan in place, you can feel confident that you're maximising your potential without putting your body at risk.

  • 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: In-Season. I recommend starting as the main part of your cycling season begins.
  • Level of rider: Any.
  • Level of gym: Beginner/Intermediate. Some strength training experience would be helpful.
Boost performance and limit fatigue
This plan focuses on managing fatigue and optimising performance, allowing you to strike the right balance between over and under-training.
Optimise your training
This prewritten plan is designed for the early stages of the competitive season and provides clear guidance on training sensibly to limit fatigue and boost performance on the day(s) of your events.
Progressively build intensity
The undulating approach to gym sessions keeps workouts fresh and challenging, allowing a gradual increase in intensity and a corresponding reduction in volume, helping you avoid soreness and injury.
Access to me - Olympic level coach
I'll use my years of experience to give you the best advice. Use TH chat to send videos and I'll form-check your technique.
Programming 4 days per week
2-4 strength sessions, blended with mobility, recovery training and regeneration are combined together.
Exercise Video Guidance
My instructional videos of every exercise make execution safe & easy.
Expert help & advice
With nearly 2 decades in professional sport I've been there and got the t-shirt. Now I'm here to help you!
Delivered through TrainHeroic
Get the best out of training with long-term, consistent improvements by tracking your progress in the best training app around.
Bar & Discs // Bench // Bands
Dumbbells // Cable Machine // Cross-Training Equipment (any)
sample week banner image
Sample Week
Week 1 of 12-week program

Massage Therapy


👉 OPTION 1 - Professional Therapist. If possible, use a professional therapist to give you a full-body relaxing massage. 👉 OPTION 2 - Self Massage. Give yourself a gentle massage using a foam roller, massage stick, massage ball, etc.

Water Immersion


👉 OPTION 1 - Pool ◼️ 5-mins floating (as deep as possible) ◼️ 5-mins choice swimming (low to moderate intensity) Repeat x 2 👉 OPTION 2 - Home bath ◼️ 20-mins immersion in warm water (as deep as possible)

Contrast Bathing


👉 Alternate between 2-3-mins hot and 1-min cold for 2-4 repeats. 👉 The larger the temperature difference, the better. 👉 Whole-body immersion.

Controlled Meditation


👉 Many methods but the easiest way is to use a guided meditation app such as: ◼️ Calm ◼️ Headspace

🟢 HPRT #2.3



🧘‍♂️ [RAMP] Mobility Warm-Up #06

👉 2x (4x Lateral Hip Drops into 2x Kneeling Lat Stretch) 👉 5x Groiner 👉 5x Hip/Ham Stretch 👉 10x Glute Crossover 👉 2x (10x Calf Pump into 5x Spiderman Twist)



💪 McGill Big 3

👉 McGill Big 3 ◼️ 4x McGill Curl Up with 10s pause ◼️ 30s x Side-Plank ◼️ 4x Bird-Dog with 10s pause Repeat x 3 circuits

Shoulder/Posture Circuit #02


👉 Shoulder/Posture circuit: ◼️ 10x Pull-Aparts ➡️ Keep your core & glutes engaged ◼️ 10x No-Money's ➡️ Draw your shoulder blades together ◼️ 10x Half-Kneeling Band Angel ➡️ Maximum ROM 👉 Repeat x 3 circuits



💪 High-Threshold Stimulation #03

👉 Complete the following circuit: ◼️ 3 x Deadlift ➡️ Concentric only, if possible. ◼️ 6x Dumbbell Curl into Shoulder Press. ◼️ 15m x Rack Carry (es) ➡️ Only take small steps to avoid wiggling your hips



👉 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 👉 5x Wall breathing


🧘‍♂️ Warm-Up - 30:10 x 2


👉 Complete the following exercises x 2 rounds - work for 30 seconds with 10 seconds rest between each. ◼️ Lying Shoulder CARs ◼️ Posterior Pelvic Tuck ◼️ Good Morning + Forward Reach

🧘‍♂️ Primary Circuit - 40:10 x 3


👉 Complete the following exercises x 3 rounds - work for 40 seconds with 10 seconds rest between each. ◼️ Half-Kneeling Windmill ◼️ Standing T-Spine Flexion-Extension ◼️ Sumo Squat + Knee Drop

🧘‍♂️ Secondary Circuit - 45:15 x 2


👉 Complete the following exercises x 2 rounds - work for 45 seconds with 15 seconds rest between each. ◼️ Calf Pump, Inchworm into Spiderman Twist ◼️ Arabesque - swap sides on the 2nd round ◼️ Alternate Crossover Squat (don't use any weight)

🧘‍♂️ Finisher - 60:30 x 2


👉 Complete the following exercises x 2 rounds - work for 60 seconds with 30 seconds rest between each. ◼️ Sumo Squat

🧘‍♂️ Cool-Down - 30:10 x 1


👉 Complete the following exercises x 1 round - work for 30 seconds with 10 seconds rest between each. ◼️ Child's Pose + Shoulder Rotation ◼️ Bretzel Stretch (either work both sides for an extra 30 seconds or split the time in half) ◼️ Couch Mobilisation (either work both sides for an extra 30 seconds or split the time in half)

coach-avatar 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.

Be the rider you want to be

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 Perform
What is the Perform program?
The program is 12 weeks long, broken down into two six-week blocks and is specifically designed for the earlier parts of the competitive season. While riding takes absolute priority, some maintenance gym work is an important tool to reduce fatigue and maximise your performances.
Will this program help me improve my performance?
Yes, the undulating model throughout the block includes a progressive increase in intensity and a corresponding reduction in volume to maximise performance.
Is this plan personalised?
No, the plan is not personalised. It is a prewritten plan specifically written for the earlier part of preseason training. However, if you need extra attention, you can contact me for a bespoke training plan if you want me to tailor your training program to your specific needs.
Can I modify the program to include more gym work?
It is recommended to resist the temptation to modify the program to avoid the risk of soreness and injury. Once established, stick to familiar exercises with narrower set/rep schemes.
Is this program suitable for novice cyclists?
This program is designed for cyclists who are in the competitive stage of the season and have some experience. However, recreational cyclists can still benefit from the progressive increase in intensity and the corresponding reduction in volume.