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:
🧘♂️ 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 Shoulder CARs ◼️ Posterior Pelvic Tuck ◼️ Good Morning + Forward Reach
🧘♂️ Primary Circuit - 40:10 x 3
B
👉 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
C
👉 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
D
👉 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
E
👉 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)
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 #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
C1
DeadBug
3 x 18
C2
Half-Kneeling Diagonal Crescent
3 x 9
D
Back Squat
5 x 5
E
Deadlift
5 x 5
F1
Bench Press
4 x 6
F2
Single-Leg Romanian Deadlift
4 x 8 @ 72.5 %
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 #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
C1
TRX Fall-Out
3 x 9
C2
Side-Plank Row
3 x 9
D
Back Squat
2 x 5
E
Deadlift
2 x 5
F
Chest-Supported Row
2 x 5
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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