A 12-week strength and conditioning plan for cyclists utilizing the Vortex Training Method. This method combines strength, endurance, and power training for overall conditioning. The plan includes three phases: Foundation, Strength, and Power.
General Guidelines:
1. Frequency: 2-3 gym sessions per week
2. Focus: Emphasize compound movements, cycling-specific strength, and injury prevention
3. Warm-Up: Each session should begin with a 10-15 minute dynamic warm-up (foam rolling, dynamic stretches, and light cardio)
Foundation Phase : Build a strong base and improve muscular endurance
Strength Phase : Increase overall strength and muscle recruitment
Power Phase : Maximize power output for cycling performance
Grant is a cycling coach with more than ten years of experience in road endurance, gravel events and power training. His approach mixes clear, data-driven insight with a calm, empathetic understanding of how athletes live, train and recover.
Now part of the BaseCamp coaching team, he helps riders build sustainable progress through clarity, balance and consistently supportive guidance.