🚴 Cyclist's Edge +
Fast Fit Strong
CyclingYou may have struggled to create your own cycling training plan that fits your busy schedule. It can be frustrating to put in the effort without seeing the results you want. That's the problem that Cyclist's Edge + solves.
With Cyclist's Edge +, you'll have access to tailored cycling sessions that fit seamlessly into your schedule, making it easier to achieve your goals. You'll benefit from a structured training plan designed specifically for cyclists that evolves throughout the cycling year.
Stop wasting time and effort with generic training plans. Let Cyclist's Edge + provide you with the coaching and support you need to reach your full potential on and off the bike.
Here's how the plan breaks down:
- On-bike sessions per week: 2-4
- 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
🧘♂️ Ramp Warm-Up
A
🧘♂️ [RAMP] Standing Mobility Warm-Up #01
👉 Perform each of the following movements for approximately 30 seconds each before immediately moving to the next. ◼️ Alternating Knee Hugs ◼️ Alternating Quad Stretch ◼️ Alternating Piriformis Stretch ◼️ Standing Leg Swings (each leg) ◼️ Reverse Lunge with a Twist ◼️ Arm Circles
🚴 Road Warm-Up
B
🚴 Road Warm-Up
👉 Spend the first 10-15 min of your ride gradually working through the gears and increasing your cadence. Increase the heart rate gradually to the stated zones. 👉 If the main content of the session requires time in Z3 or 4 then add a couple of 6-second hard efforts to your warm-up.
🚴 Endurance with 2x20' Sweet Spot
C
🚴 Endurance with 2x20' Sweet Spot
👉 Follow this timer: https://www.intervaltimer.com/shared/7QJgweV6fNyVATZi3fuJ-Endurance-with-2x20'-Sweet-Spot ◼️ 50-min Steady Riding @ 80-90 RPM (Zone 2) ◼️ 20-min Sweet Spot (Zone 3.5 - 4.5) ◼️ 10-min Recovery ◼️ 20-min Sweet Spot (Zone 3.5 - 4.5) ◼️ 10-min Recovery ◼️ 120-min Steady Riding @ 80-90 RPM (Zone 2) ◼️ 15-min Cool-Down - gradually reduce your heart rate
🧘♂️ Full Body Foam-Roll
D
🧘♂️ 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
🧘♂️ Warm-Up - 30:10 x 2
A
👉 Complete the following exercises x 2 rounds - work for 30 seconds with 10 seconds rest between each. ◼️ Kneeling Shoulder Roll ◼️ Table Mobilisation ◼️ Quadruped Hip CARs
🧘♂️ Primary Circuit - 40:10 x 3
B
👉 Complete the following exercises x 3 rounds - work for 40 seconds with 10 seconds rest between each. ◼️ Quadruped Spinal Wave ◼️ Hindu Press-Up ◼️ Alternate Windmill - don't use any weight
🧘♂️ Secondary Circuit - 45:15 x 2
C
👉 Complete the following exercises x 2 rounds - work for 45 seconds with 15 seconds rest between each. ◼️ 90° Weight Shift - swap sides on the 2nd round ◼️ Figure 4. (Global Internal Hip Rotation) - swap sides on the 2nd round ◼️ Bent-Over Swimmer
🧘♂️ Finisher - 60:30 x 2
D
👉 Complete the following exercises x 2 rounds - work for 60 seconds with 30 seconds rest between each. ◼️ Kang 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 + Reach ◼️ Classic Calf Mobilisation - swap sides halfway ◼️ Pancake Stretch
🧘♂️ RAMP WARM-UP
A
🧘♂️ [RAMP] Standing Mobility Warm-Up #01
👉 Perform each of the following movements for approximately 30 seconds each before immediately moving to the next. ◼️ Alternating Knee Hugs ◼️ Alternating Quad Stretch ◼️ Alternating Piriformis Stretch ◼️ Standing Leg Swings (each leg) ◼️ Reverse Lunge with a Twist ◼️ Arm Circles
🚴 WU 20-Min
B
🚴 WU 20-Min
👉 Progressively increase the intensity, culminating in some very intense six-second efforts. ◼️ Use a relatively high gear, but one that allows the use of the same gear throughout. Example: large chainring, halfway up the rear cassette. 👉 Follow this timer: http://intervaltimer.com/timers/10371621 ◼️ 5:00 @ 90rpm ◼️ 2:00 @ 95rpm, 100rpm, 105rpm ◼️ 1:30 @ 110rpm, then 0:30 @ 120-130rpm ◼️ 2:00 @ 90rpm ◼️ (0:06 @ Max rpm (rev out), 2:00 @ 90rpm) x 3 ◼️ 0:42 @ 90rpm
🚴 Intensity Slide
C
🚴 Intensity Slide
👉 Follow this timer: https://www.intervaltimer.com/shared/hw5EBFc4H01MQTotLsXb-Intensity-Slide ◼️ 15-secs @ max effort with 45-secs recovery. 👉 Repeat the above x 8 times; after the last one, don’t do the active recovery, go straight into your 10-min recovery. ◼️ 10-min recovery. ◼️ 1-min @ Zone 6 with 2-mins recovery. 👉 Repeat the above x 6 times; after the last one, don’t do the active recovery, go straight into your 10-min recovery. ◼️ 10-min recovery. ◼️ 5-mins @ zone 5 with 6-mins recovery. 👉 Repeat the above x 3 times; after the last one, don’t do the active recovery, go straight into your 10-min cool down. ◼️ 10-min Cool-Down - gradually reduce your heart rate.
🧘♂️ Full Body Foam-Roll
D
🧘♂️ 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
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
👉 Complete the following movements: ◼️ Book Opener x8-10 each side ◼️ Side Plank Clam x5 each side ◼️ 90/90 Swap x10 ◼️ 90/90 Reach x5 each side ◼️ Calf Pumps x20 ◼️ Renegade Row x10
C1
Banded Deadbug
3 x 16
C2
Tall-Kneeling Pallof Crescent
3 x 8
D
Back Squat
5 x 5
E
Deadlift
5 x 5
F1
Bench Press
4 x 5 @ 77.5 %
F2
Reverse Lunge
4 x 6 @ 75 %
🧘♂️ RAMP WARM-UP
A
🧘♂️ [RAMP] Standing Mobility Warm-Up #01
👉 Perform each of the following movements for approximately 30 seconds each before immediately moving to the next. ◼️ Alternating Knee Hugs ◼️ Alternating Quad Stretch ◼️ Alternating Piriformis Stretch ◼️ Standing Leg Swings (each leg) ◼️ Reverse Lunge with a Twist ◼️ Arm Circles
🚴 WU 20-Min
B
🚴 WU 20-Min
👉 Progressively increase the intensity, culminating in some very intense six-second efforts. ◼️ Use a relatively high gear, but one that allows the use of the same gear throughout. Example: large chainring, halfway up the rear cassette. 👉 Follow this timer: http://intervaltimer.com/timers/10371621 ◼️ 5:00 @ 90rpm ◼️ 2:00 @ 95rpm, 100rpm, 105rpm ◼️ 1:30 @ 110rpm, then 0:30 @ 120-130rpm ◼️ 2:00 @ 90rpm ◼️ (0:06 @ Max rpm (rev out), 2:00 @ 90rpm) x 3 ◼️ 0:42 @ 90rpm
🚴 Under/Overs with Surges
C
🚴 Under/Overs with Surges
👉 Follow this timer: https://www.intervaltimer.com/shared/G8QcJhrG0WmtMf9oSLXH-UnderOvers-with-Surges ◼️ 90-secs "Under" @ zone 3.5 90 RPM, 20-secs "Over" @ zone 5 90 RPM, 10-secs @ Max Sprint. Repeat x 5 ◼️ 5-min Active Recovery. 👉 Repeat the above x 3 times; after the last one, don’t do the active recovery, go straight into your cool-down ◼️ 10-min Cool-Down - gradually reduce your heart rate.
🧘♂️ Full Body Foam-Roll
D
🧘♂️ 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
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
👉 Complete the following movements: ◼️ Book Opener x8-10 each side ◼️ Side Plank Clam x5 each side ◼️ 90/90 Swap x10 ◼️ 90/90 Reach x5 each side ◼️ Calf Pumps x20 ◼️ Renegade Row x10
C1
Ab-Wheel Fall-Out from knees
3 x 9
C2
Adductor Plank
3 x 20
D
Back Squat
1 x 5
E
Deadlift
1 x 5
F
Chest-Supported Row
1 x 5
🧘♂️ RAMP WARM-UP
A
🧘♂️ [RAMP] Standing Mobility Warm-Up #01
👉 Perform each of the following movements for approximately 30 seconds each before immediately moving to the next. ◼️ Alternating Knee Hugs ◼️ Alternating Quad Stretch ◼️ Alternating Piriformis Stretch ◼️ Standing Leg Swings (each leg) ◼️ Reverse Lunge with a Twist ◼️ Arm Circles
🚴 WU 20-Min
B
🚴 WU 20-Min
👉 Progressively increase the intensity, culminating in some very intense six-second efforts. ◼️ Use a relatively high gear, but one that allows the use of the same gear throughout. Example: large chainring, halfway up the rear cassette. 👉 Follow this timer: http://intervaltimer.com/timers/10371621 ◼️ 5:00 @ 90rpm ◼️ 2:00 @ 95rpm, 100rpm, 105rpm ◼️ 1:30 @ 110rpm, then 0:30 @ 120-130rpm ◼️ 2:00 @ 90rpm ◼️ (0:06 @ Max rpm (rev out), 2:00 @ 90rpm) x 3 ◼️ 0:42 @ 90rpm
🚴 1-min Neuromuscular Intervals
C
🚴 1-min Neuromuscular Intervals
👉 Follow this timer: https://www.intervaltimer.com/shared/jR8ouwFBwMwqrTheUqqk-1-min-Neuromuscular-Intervals ◼️ 1-min @ 95+ RPM (max effort) ◼️ 3-min Recovery 👉 Repeat the above x8 times; after the last one, don’t do the active recovery, go straight into your cool-down ◼️ 10-min Cool-Down - gradually reduce your heart rate
🧘♂️ Full Body Foam-Roll
D
🧘♂️ 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
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! 🚴💨
Start My 7-Day Free Trial
Ed Clancy OBE
3x Olympic Gold Medalist 🇬🇧
Verified Athlete"Scott’s an upbeat character and his approach has opened my eyes to the effectiveness of strength work for endurance cyclists. I’ve found it’s helped improve my peak power on the bike and reduce the number of injuries."
Nick Allen
Amateaur Cyclist 🇬🇧
Verified Athlete"I started training with Fast Fit Strong to supplement my cycle-specific training. This made a big difference to my overall fitness, performance and ability to prevent injury. It also rounded my conditioning to help me look and feel stronger."
Rachel Draper
2014 Kilo & Sprint World Champion 🇬🇧
Verified Athlete"Scott worked with me when I was part of the British Cycling team. Scott is an excellent coach, helping improving my strength and technique and always motivating me to push myself! Highly recommend to anyone looking for an S&C coach! 💪🏼"
Maxwell Smith
Amateaur Cyclist 🇬🇧
Verified Athlete"I started training with Scott to get faster on the bike and to get rid of a niggle I'd been experiencing. 2 months on - no more niggles and this last week i got a strava KOM (my only one!) and 2 days later set a personal 20-min power record while being lighter than my previous best."
When you join a team you’re getting more than programming, you’re joining an online community.
🚴 Cyclist's Edge +
🚴 Cyclist's Edge +
🚴 Cyclist's Edge +
