Core and Strength Training Programme
Designed to build your core for stability and strengthen key cycling muscles to make you a stronger and more efficient cyclist.
Why is off-bike conditioning so important for cyclists?
Does This Sound Like You?
- "I struggle with neck, shoulder and lower back pain and find I often suffer with injuries."
- "I have a weak core and want more help to strengthen it so I can start to improve my bike control and find it easier to maintain good form on the bike."
- "I've reached a plateau and not getting any faster or stronger on the bike and I'm struggling to stick to a routine or stay motivated on my own."
- "My body starts feeling tired and overworked early into every ride."
This programme focuses on the key area cyclists often ignore, avoid or do incorrectly.
Programme Details
commitment per week
Standard: 90 minutes a week (3 x 30 minute sessions)
Premium: 2 and a half hours a week (3 x 30 minute sessions plus 1 x 60 minute Deep Stretch Session).
This programme is 8 weeks in length.
WHEN SHOULD I DO THE SESSIONS?
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
EQUIPMENT
- A yoga mat
- Water bottle
- Sweat towel
- Comfortable clothing
What's Included
As part of our Core and Strength Training Programme, you'll get access to our exclusive online training platform, plus access to our online community of cyclists from around the globe for extra support and encouragement.
COMPREHENSIVE COURSE CONTENT
DETAILED TECHNIQUE VIDEOS
NOT SURE THIS IS RIGHT FOR YOU? We will be running FREE taster sessions on the 24th, 29th and 31st March.
EXPERIENCED CYCLING COACHES
Our 5 star rated British Cycling certified coaches have in-depth cycling knowledge and coaching experience to suit riders of all abilities.
REGULAR TRAINING SESSIONS
Structured training sessions 3 times a week, providing you with a weekly structure and focus to help you drive performance improvements.
hABIT/COMMITTMENT GUIDANCE
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.
NUTRITION GUIDANCE
To boost your energy levels and eat healthier with daily nutrition information, weekly recipes and challenges.
COACHING TIPS
Boost your training with structured coaching tips and advice on how a stronger core and targeted S&C work can improve your cycling.
BENCHMARK TESTING
Pre, middle and post 8 week benchmark testing, providing you with accurate markers to track improvements to ensure you train smart and see results over the 8 week programme.
ACCESS TO PRIVATE COMMUNITY
Ask questions, get support and motivation from felow cyclists doing the programme via our private closed Facebook group.
DEEP STRETCHING
Increase your flexibility and muscle range of motion to improve your power, balance, and recovery.
POST SESSION STRETCHING
Increase your flexibility and muscle range of motion to improve your power, balance, and recovery with a post ride stretch.
NUTRITION GUIDANCE
To boost your energy levels and eat healthier with daily nutrition information, weekly recipes and challenges.
ACCESS TO ONLINE TRAINING PLATFORM
Contains setup information, weekly coaching content, training plan, technique videos, advice on how to get the best out of your training and much more.
DEEP STRETCHING
Increase your flexibility and muscle range of motion to improve your power, balance, and recovery.
ACCESS TO A LIBRARY OF OVER 75 VIDEOS
We focus on building a solid core, and strengthening key cycling muscles 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.
NUTRITION GUIDANCE
To boost your energy levels and eat healthier with daily nutrition information, weekly recipes and challenges.
100% MONEYBACK GUARANTEE
If you follow all our recommendations, complete the entire programme and see no results, you will get a 100% refund. See below*
DEEP STRETCHING
Increase your flexibility and muscle range of motion to improve your power, balance, and recovery.
"The S&C programme is great for any cyclist looking to improve. The work off the bike is just as important as on the bike. If you don't believe me just do the programme to find out."
Why Cyclists Will Love This
- Increased stability on the bike to prevent excessive side to side movement.
- Improved efficiency enabling you to hold a faster pace for longer.
- Reduced risk of injury and muscular pain in supporting muscle groups.
- Improved pedal technique and ability to drive more power through the pedal stroke on each revolution.
- Improved strength to improve your sustained power on the bike and the ability to resist fatigue
- Improved ability to stay accountable and consistent with regular focused training.
Price
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.
STANDARD ACCESS
(Self Paced)
£47
- 3 x 30 minute Core and S&C sessions each week.
PLATINUM ACCESS
(Self-Paced)
£56
- 3 x 30 minute Core and S&C sessions each week.
- 60 minute Deep Stretch Session each week.
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."
Togo
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
IS THIS PROGRAMME SUITABLE FOR ME?
Our Core and strength Training Programme is suitable for riders of all levels. No matter what level of cyclist you are, a strong core and focusing on building key muscle strength is vital to improve your power on the bike.
Progressive and regressive options for each exercise will be provided giving you the opportunity to reduce the difficulty if you are struggling or allow you to push yourself if you choose.
WHAT EQUIPMENT WILL I NEED?
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.
- Short Resistance bands
- 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
HOW DOES THE SELF-PACED OPTION WORK?
It's simple: Purchase the on-demand 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 8 weeks.
HOW LONG DO I HAVE ACCESS TO THE PROGRAMME?
This programme has been designed to be completed within 8 weeks. We know life and injuries can sometimes get in the way so we have extended your access to this programme for an additional 10 days. Therefore, 66 days after the date you purchased the programme your access will be removed.
We do this to encourage you to stick with it and to continue to do your weekly training consistently. This will ensure you get the best results and the most out of the programme.
HOW DOES THE MONEY-BACK GUARANTEE WORK?
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.
