Why is a strong core so important for cyclists?

Core work should be an integral part of every cyclist’s training because a strong core has a significant impact on performance, stability, and injury prevention.

A strong core, ensures you become more efficient on the bike by preventing rocking and swaying. This means all energy produced can be delivered in a smooth pedal stroke, resulting in efficient power transfer from the legs to the pedals. By minimising energy loss, a strong core enables cyclists to generate more power, resulting in improved speed and endurance. A stable upper body can also help prevent the body from compensating and using other muscles, reducing the risk of overuse injuries and back, shoulders and neck pain. 

Let's get your core sorted with our 30 day Core Challenge.  

Does This Sound familiar ? 

  •   " I struggle to ride for too long before my body starts feeling tired and overworked as I lack bike control and stability" 

  •  " My upper body moves around a lot from side to side when I ride and I can't take one hand off the handlebars to eat or drink"
  •  "I don’t currently include any strength work in my training and need to improve my ability to produce and maintain power"

  •   "I often experience neck or lower back pain on longer rides and suffer from other recurring injuries" 

This programme focuses on the key area cyclists often ignore, avoid or do incorrectly - your core.

Key Details

Commitment Per Week

        1 x 10-15 minute core workout, 7 days a week.  

         This programme is for 30 days.


        We recommend first thing in the am when you wake up. It's easier to build a routine that way and ensure nothing   gets in your way from completing them.


Who is this for

Suitable for all levels of cyclists. If you already have a decent level of core strength, we recommend our Core- Level 2 programme for you.

What Do I Need?

  • A yoga mat
  • water bottle 
  • sweat towel  

"There is no doubt our core strength and stability on the bike have noticeably improved. When tiring on the bike, consciously engaging the core results in a noticeable increase in power, which was not the case previously. Mentally knowing that you have worked on your core strength is also helpful - knowing that you are strong, have put in the effort and have the power to push your limits. We would thoroughly recommend the programme to anyone without a single hesitation."


What's Included

As part of our 30-day core challenge, you'll get access to our exclusive online training platform with a combination of demonstrations, written communication and videos to check progress and improve your training. Each session contains simple exercises you can do at home that are easy to follow and progress plus detailed technique videos.





Our 5 star rated British Cycling certified coaches have in-depth cycling knowledge and coaching experience to suit riders of all abilities. 


Establish a routine with structured daily core sessions to provide you with focus over the next 30 days and help you drive performance improvements.  


To help you overcome challenges and push through negative barriers that could stop you completing the programme and from achieving what you're truly capable of.


To boost your energy levels and eat healthier with daily nutrition information, weekly recipes and challenges.


Boost your training with structured training tips and advice on benefits of a strong core and how it can improve your cycling.  


To track your progress at the beginning and end of the 30 days.

 join PRIVATE cycling COMMUNITY 

Ask questions, get support and motivation from felow cyclists doing the programme via our private closed Facebook group.


Increase your flexibility and muscle range of motion to improve your power, balance, and recovery.


We focus on building a solid core, to create stability and power on the bike. Get access to the session videos plus a library of recorded technique videos to ensure you are doing each exercise correctly.


To boost your energy levels and eat healthier with daily nutrition information, weekly recipes and challenges.


If you follow all our recommendations, complete the entire programme and see no results, you will get a 100% refund. See below*


Increase your flexibility and muscle range of motion to improve your power, balance, and recovery.

Excellent programme to improve core strength with intense but short, targeted sessions. I feel more stable and stronger on the bike, making cycling even more fun.

Why Cyclists Will Love This

  • Improved stability and balance while cycling. 

  • Enhanced power transfer for stronger pedal strokes.  

  •  Reduced risk of injury by reducing the strain on your lower back.  

  • Improved breathing function, allowing for better oxygen intake during intense rides.
  • Better posture and spinal alignment.

  • Increased efficiency and endurance by maintaining a more stable upper body.

  • Better control and handling of the bike, especially during turns and descents.

  • Improved overall cycling performance.

"Success is the sum of small efforts, repeated day in and day out."


100% MONEYBACK GUARANTEE - If you think this programme can help you even just a little bit, you can enrol risk-free. We guarantee that if you follow the entire programme and all our recommendations and don't see improvements, you'll get all your money back. That's our commitment to you.



Our self-paced On-demand option allows you to buy and complete the programme from the comfort of home. Good for those on a budget or with busy schedules.

By signing up to our programme below you will be agreeing to our Terms and Conditions



Get access to everything in Gold plus a 30 min 1-1 coach call to help improve your cycle training.

By signing up to our programme below you will be agreeing to our Terms and Conditions

Meet Our Head Performance Coach

“When you train with us, you're not just investing in a coaching programme; you're investing in a lifestyle upgrade."

We believe in holistic transformation. Whether you are aiming to conquer a cycling event or looking for ongoing coaching support, our comprehensive 360° approach to training, fuelling, and mindset goes beyond just your cycling performance, influencing your productivity and success in all aspects of your life.  

As a former CEO turned performance coach, I am committed to giving you first hand knowledge and insights gained from my own journey, guiding you toward peak performance.  My extensive and diverse coaching experience enables me to deliver fast and effective results tailored to your individual goals, keeping you motivated and accountable.  Read more about my journey here.

Are you ready to embark on a transformative journey that will redefine your cycling experience and enhance your overall well-being? I am here to guide you every step of the way.  

I look forward to working with you."

Head Performance coach

Qualifications and Experience

  • 3 x Team GB Masters Road Cyclist
  • British Cycling Coach - Level 1 & 2 Road & Time Trials (Level 3 Road & TT in progress)  
  • L3 Advanced Personal Trainer
  • Brainwise Mindset Coach
  • Holistic 360' Nutrition Coach -AADP
  • Wattbike Performance Coach
  • Experienced multi day road racer
  • Ultra distance cyclist +300km daily
  • Ex Mtn biker / adventure racer 
  • Ex Njinga Head Ride Captain 

Frequently Asked Questions

Our 30-Day Core Challenge is suitable for riders of all levels – and we mean it! No matter what level of cyclist you are, a strong core is vital.

Having access to the recommended equipment will help you get the best out of this programme. If you don't have or aren't able to get your hands on the recommended equipment, don't worry! There are always alternatives you can use:

To get the most out of this programme we recommend you have:

 - A full water bottle during every Core session - Preferably not glass, instead plastic or metal.      
- Hand weights or kettle bells (safe homemade weight alternatives such as a water bottle with sand in can work, too)
- An exercise mat or something comfortable to lie on

It's simple: purchase the programme and follow the programme at your own pace. Content will be drip fed each week to keep you on track to complete it within the recommended 30 days. 

We strongly recommend following the order the programme has been set out in as closely as possible to see the most benefits. We do however understand that life can get in the way and the plan may not be possible to follow in the exact order that has been outlined or you may need to miss a day. If you do miss one of the daily core sessions throughout the programme we offer recommendations within the programme to ensure you continue to train smart.

This programme has been designed to finish in 30 days. We know from experience that life can get busy so we will give you access for an additional 10 days - so 40 days in total. After this you will lose access. Why do we do this? We are all about getting results and to do that you need to stay consistent and focused with your training. If you miss too many sessions in a row you lose the performance gains and momentum, and you can drop off completely. We want you to have the best chance of success so by removing access after 40 days we want to encourage you to stay on top of your training and stay consistent! 

If you follow the entire programme and all our recommendations – and, most importantly, prove you've done so – and you don't see any improvements, we'll give you 100% of your money back. No strings attached.

Need Advice? Book a FREE coach call.

Not sure if this programme is for you? Or do you need advice on the best next steps to improve your cycling? Let us help you.