This 12-week programme was developed by Pav Bryan in collaboration with Gavin Eivers, qualified Pilates instructor, personal trainer and corrective exercise specialist.
Build strength, stability and power off the bike
This programme is designed for cyclists who want to become stronger, more stable and more resilient through structured gym-based training.
It progresses through three phases — stability and mobility, strength, then power — helping you build a better foundation before moving towards more demanding strength and power work.
Who this programme is for
This plan works well alongside your normal cycling training and is suitable for riders who want to improve general strength, movement quality and cycling-specific power.
It is particularly useful during the off-season, base training or any period where you want to place greater emphasis on strength development.
What the programme includes
- 3 weeks focused on stability, mobility and symmetry
- 5 weeks focused on strength development
- 4 weeks focused on power
- Core and movement work supporting better force transfer
- Gym-based exercises designed to complement cycling training
- This plan uses the old style strength training functionality in TrainingPeaks + additional PDF support
Each phase builds on the previous one, progressing from movement quality and control towards greater strength and finally more explosive power.
How to use it
This is designed as a complementary programme alongside your cycling, rather than a replacement for your bike training.
Adjust the load where needed so that your strength work supports your cycling rather than leaving you too fatigued to complete key bike sessions well.
If you're new to resistance training, prioritise good technique and progress conservatively.
Want more personalised support?
A pre-built programme gives you a clear structure, but it cannot account for your exact training history, equipment, cycling goals, recovery or how you respond from week to week.
If you'd like your cycling and strength training managed together around your goals and available time, you can upgrade to 1:1 coaching.
You'll find details and a link to book a free consultation at the start of the plan.
Build the foundation, get stronger — and bring more resilience and power back to the bike.
Olympic cycling coach, TrainingPeaks Level 2 Coach, Amazon #1 Author and Seven Summits cycling world record holder. I coach riders from first Gran Fondos and amateur races through to ultra-endurance, national and world-class performance. My approach combines proven training principles with your goals, available time, recovery and life outside cycling.