Cyclist's Edge

Fast Fit Strong

Cycling

Coach

Scott Pearson

Many cyclists struggle to incorporate off-bike training into their busy schedules, leading to reduced performances and increased risk of injury, hindering progress towards their cycling goals.

This program solves these issues with a structured and comprehensive plan that includes off-bike workouts to improve strength, flexibility, and mobility. It's tailored to the specific needs of cyclists, taking into account the time of year and different stages of the cycling season.

By following this program, you'll improve your on-bike performance and reduce injury risk, allowing you to train wherever you like, while receiving the guidance and support of an Olympic-level strength coach.

Here's how the plan breaks down:

On-bike sessions per week: 2-4 (you will need to program these yourself)
Off-bike sessions per week: 1-6 (including strength, mobility, high-performance recovery training and regeneration sessions).
Typical time of year: It's a year-round program, so the frequency of sessions will fluctuate, so you receive the most appropriate training for the time of year.
Level of rider: Any.
Level of gym: Beginner/Intermediate

$22 / mo

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Improved results on and off the bike

Written with the needs of cyclists in mind; this off-bike program evolves throughout the year to help you reach peak performance when it matters most.

Protect yourself against injuries

By focusing on fundamental movements, along with regular mobility training, this program develops safe execution of exercises and limits the risk of injuries. Meaning you'll be on the bike much more often.

Remote coaching from the best

Get the expertise of a professional strength coach at an affordable price, without the need to visit a gym. You can train wherever you are, without having to worry about commuting or gym fees.

Features

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 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

My instructional videos of every exercise to make execution safe & easy.Instructional videos to guide your practice and make execution 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!

Help from other riders

Train virtually alongside other like-minded riders. Work together and help each other improve.

Delivered through TrainHeroic

Get the best out of training with long-term, consistent improvements by tracking your progress in the best training app around.

Equipment

Required

Barbell & Discs // Bench // Bands

Recommended

Dumbbells/Kettlebells

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Tuesday

🧘‍♂️ [MOBILITY] 25-MIN FULL-BODY CIRCUIT #03

🧘‍♂️ 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)

Thursday

💪 [STRENGTH] 3.1-VA2

RELEASE

🧘‍♂️ 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

🧘‍♂️ [RAMP] Hinge Mobility Warm-Up #03

👉 Complete the following movements: ◼️ Bretzel Stretch x 4-5 each side ◼️ Book Opener x 8-10 ◼️ Glute Bridge x 8-10 ◼️ Bird-Dog x 4-6 ◼️ Alternate Cossack Squat x 8-10 ◼️ Hip Airplane x 4-6 each side

DeadBug

3 x 18

Half-Kneeling Diagonal Crescent

3 x 9

Back Squat

5 x 5

Deadlift

5 x 5

Bench Press

4 x 6

Single-Leg Romanian Deadlift

4 x 8 @ 72.5 %

Saturday

💪 [STRENGTH] 3.1-IB2

RELEASE

🧘‍♂️ Full Body Foam-Roll

RAMP WARM-UP

🧘‍♂️ [RAMP] Mobility Warm-Up #01

👉 Complete the following movements: ◼️ 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

TRX Fall-Out

3 x 9

Side-Plank Row

3 x 9

Back Squat

2 x 5

Deadlift

2 x 5

Chest-Supported Row

2 x 5

Coach

More from Fast Fit Strong

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! 🚴💨

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FAQs

How long do I need to subscribe for?

To feel the full benefit of the training plan, I strongly recommend you commit to it for at least 3 months, however, you can cancel your subscription at any time. You will continue to have access to the program until the end of your billing cycle, and you won't be charged for the next month.

I'm a beginner, will the program be too advanced for me?

Not at all. I've designed Cyclist's Edge to be accessible to cyclists of all levels, including those who are new to strength training. I provide modifications and progressions for each exercise, so you can start at a level that is appropriate for you and progress safely and effectively.

Do I need any special equipment?

No, you don't need any specialised equipment for the off-bike sessions. We use exercises that can be performed with basic equipment that can be found in most gyms. I do recommend having access to bars, discs, dumbbells, resistance bands, and a foam roller for the best experience.

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.

What if I have questions about the program or need support?

I am here to support you throughout your training journey with Fast Fit Strong at scott@fastfitstrong.com. You can contact me at any time, and I will be happy to answer your questions and provide guidance and feedback.

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Cyclist's Edge