1 1

Ride Harder Strength Foundation: 12-Week S&C Plan for Cyclists

Ride Harder Strength Foundation: 12-Week S&C Plan for Cyclists

Ā£49.99
Ā£49.99
Sale Sold out
Taxes included. Shipping calculated at checkout.
Build the strength, stability, and durability every cyclist needs with a structured programme designed by Peter Gascoigne MSc, who has worked with British Cycling and coached riders at WorldTour level. This plan gives you the exact training cyclists use to get stronger on the bike, avoid injuries, and improve long-term performance.
This 12-week plan includes 2 full-body strength sessions each week plus 1 core and mobility session, giving you a balanced routine that fits around your riding. Most sessions can be done at home with dumbbells šŸ’Ŗ although using a gym can help if you are already strong.
Everything is delivered through TrainingPeaks with video demonstrations for every exercise so you always know what to do and how to do it safely.
BONUS šŸ’„
You also get access to two supporting webinars:
ā€¢Ā Why Strength Training Is Essential for Cyclists
ā€¢Ā How to Strength Train Properly ā€“ covering movement patterns, form, and confidence under load.

Why This Plan Works šŸš€

This approach builds the specific qualities cyclists need: ā€¢ Better force per pedal stroke ā€¢ Stronger glutes, hips, core, and posterior chain ā€¢ Improved cycling position and stability ā€¢ Reduced injury risk from long hours in the saddle ā€¢ Better muscle mass, bone health, and long-term resilience ā€¢ No wasted exercises or fluff ā€“ only what improves cycling performance

The 12-Week Structure šŸ—“

Weeks 1ā€“4: Range of motion, movement quality, work capacity
Weeks 5ā€“8: Building load, maximal strength, force development
Weeks 9ā€“12: Explosive strength, power, and strength maintenance
View full details

How our plans work:

  • Getting your plan

    To deliver your plan, we use TrainingPeaks. You will need to create a free account. It's helpful if you use the same email for your account that you use to purchase your plan!

  • Completing the sessions

    Linking your TrainingPeaks account to your app of choice (Zwift, Rouvy, TrainerRoad) is easy. But reach out if you need any help!

    Your sessions will sync so you'll be able to hop on your trainer and complete them

  • Indoor & outdoor sessions

    Some workouts are suited to indoor training, especially the quick interval sessions. However, almost every workout can be completed outside too. All you need is a heart rate monitor to track your training zone.

    Within each workout description, I'll provide instructions for riding indoor vs outdoor!

All your questions answered šŸ‘‡

What do I need?

All our training sessions need either Power or Heart Rate in order to work for you.

You'll need:

āœ… A bike
āœ… A Heart Rate Monitor
āœ… A TrainingPeaks Account (free)
āœ… Ability to track power either indoors (on a turbo/Wattbike) or outside on your bike

Can I still ride with friends?

Each session is designed to be completed within your training zones - bare in mind that training with others can make that difficult.

However, certain sessions will be performed at a consistent pace. Provided you are at a similar level of fitness, or can control the pace, riding these with friends should be no problem at all

What if I miss a session?

Don't panic! Life gets in the way sometimes. The plans take a long-term approach to training, so one session won't set you back.

If you miss a week or more through illness or injury, make sure you're fully rested before restarting the plan. If you can, try to increase the volume.

If you're ever unsure, reach out to me for help!

Can I move the sessions around?

Of course - try to keep the same order of sessions, as they are planned to be progressive.

The plans are originally set out to work around the usual working week (shorter midweek sessions, longer weekend sessions)

You can move these around to suit you

Why pay for this plan when there's free plans on my training apps?

Good question!

While app-based training plans can offer structure and convenience, they often lack the human touch. Theyā€™re built around one goal: physical progressā€”no matter the cost. There's little room for empathy, real-world nuance, or the deeper support that keeps athletes motivated for the long haul. It's a rigid approach: do this to get fitter, don't and you wonā€™t.

Our plans are different. Created by a real coach, they come with genuine support and a like-minded community. More than just workouts, we focus on building the mindset, habits, and lifestyle that help you become a stronger, smarter, and more consistent riderā€”one who can train effectively around real life, not in spite of it.