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?
It’s quite simple: If your key cycling muscles are not properly conditioned, they’re going to limit your power on the bike. You’ll tire quickly, open yourself up to injury, and waste energy and power.
This programme has been designed to build your core strength to improve your balance and to strengthen your key cycling muscles to improve your stability, power, and stamina. The core sessions will include a combination of exercises that will work on your front, back and side core muscles, whilst the strength workouts will have a different focus each day of the week (Upper, lower and whole body).
Let's unlock your full cycling potential.
Does This Sound Familiar
- "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."
- "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.
Key Details
Who Is This For?
Suitable for all level of cyclists if you are interested in improving your cycling by building a stronger core and strengthening your key cycling muscles.
What Do I Need?
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?
What's Included
NOT SURE THIS IS RIGHT FOR YOU? We will be running FREE taster sessions on the 24th, 29th and 31st March.
COMPREHENSIVE COURSE CONTENT
DETAILED TECHNIQUE VIDEOS
CORE AND S&C WORKOUTS 3 x A WEEK
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 Love This
- 4. Improved pedal technique and ability to drive more power through the pedal stroke on each revolution.
5. Improved strength to improve your sustained power on the bike and the ability to resist fatigue.
6. Improved ability to stay accountable and consistent with regular focused training.
Price
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.
100% Money Back Guarantee
We're convinced there's no better programme out there. In fact, we feel so strongly about this that if you follow the programme and all our recommendations and you don't see any improvements, we'll give you 100% of your money back.
That means if you think this programme can help you even just a little bit, you can enrol risk-free, knowing that you're either going to see results or you're going to get your money back. There's no in between. That's our promise to you.
YOUR COACH, TOGO KEYNES
Togo has an extensive record of transforming cyclists of all levels and helping them train smart. His wealth of experience and qualifications range from:
- GB Masters Road Cyclist - qualified 3 consecutive years to represent Team GB at UCI Gran Fondo World Championships
- Experienced British Cycling Coach - Level 1, Level 2 Road & Time Trials (Level 3 Road & TT in progress)
- Level 3 Advanced Personal Trainer specialising with endurance athletes
- Holistic Nutritionist who looks at a full 360' approach
- Wattbike Certified Performance Coach
- Experienced multi day road racer in Europe (Giro de Sardegna - 6 day stage race, Hot Chillee London to Paris Group 1, Med to Atlantic Trans Pyrenees - 5 days 750km & 11,000m - Skilled ultra distance cyclist in one day 300+ kms and over 4,000 metres of climbing (2 times Devil Dragon Rider)
- Njinga Head Ride Captain for 5 years
- Ex mountain biker and adventure race junkie
Togo’s approach to his work and training is a comprehensive, unparalleled 360 degrees. You can read more about his approach, and rider success stories here
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.
