This is a beginners introductory Strength and Conditioning programme mostly comprising of bodyweight and band exercises. There are two sessions per week evenly spaced out to allow for recovery and your time dedicated to being on the bike. The goal of this programme is to help you develop a foundation of stability and strength so that you start feeling comfortable enough to start adding some form of external load as the programme and your stability/strength progresses. A loose example of how the rest of your week can be structured with your time on the bike has been provided to give you a skeleton view of how each week could look depending on how much time is available to you for training.