This 12-week progressive strength program is designed for cyclists who want to get stronger without interfering with bike training.
Perfect for cyclists over 40 preventing muscle loss, masters riders maintaining strength and bone density, and anyone wanting cycling-specific gym work. The plan uses joint-friendly progressions with video demonstrations for every exercise.
Simple, easy to follow, and based on research, not assumptions. Everything you need and nothing you don't.
Weekly Structure:
2-3 strength sessions per week, 45-60 minutes each
Strategic scheduling: lift AFTER hard bike sessions
Progressive structure: Foundation → Max Strength → Power Integration → Power Taper
The Lifts:
Back squat, Romanian deadlift, standing hip flexion, single-leg calf raise - proven movements to increase cycling power output.
Who This Is For:
Cyclists over 40, masters riders, beginners to strength training, and experienced lifters wanting cycling-specific progression. You don't need to be strong to start, just willing to learn.
What's Included:
12 weeks of structured strength workouts
Video demonstrations for every movement
Progressive overload week-by-week with clear intensity guidelines (RIR, RPE, % 1RM)
Guidance on integrating with cycling training
Email support for questions
Equipment Needed:
Barbell or dumbbells, squat rack or sturdy bench, cable machine or resistance bands (optional), step or box (30-45cm).
After 12 Weeks:
Increased sprint power and FTP, prevention of muscle loss, improved bone and tendon health, better hormone health, reduced fat mass.
Price: $95 USD
About the Coach:
Ric Stern, BSc (Hons) Sport Science. Professional coach since 1997. Coached World Champions, Paralympic medalists, and the two-time Transcontinental Race winner. Featured in Cycling Weekly for 42 consecutive racing seasons - still competing at 56.