Description:
This 16-week functional strength program is designed for cyclists of all levels looking to build strength, power, and stability at home. Using dumbbells, resistance bands, a stability ball, and bodyweight exercises, the program follows a safe, progressive structure with three weekly workouts: Lower Body + Core, Upper Body + Core, and Full Body / Power & Stability.
Each exercise includes three difficulty levels—beginner, intermediate, and advanced—allowing customization for different fitness and experience levels. Low-impact options are provided throughout, making it ideal for older athletes, those new to strength training, or anyone seeking joint-friendly exercises.
Who it’s for:
• Cyclists seeking strength and power to improve performance on the bike
• Older or joint-sensitive athletes needing low-impact, safe exercises
• Home exercisers with moderate equipment (dumbbells, bands, stability ball)
• Athletes looking for a progressive, periodized 16-week plan
Focus: Build foundational strength, progress to dynamic power, and maintain stability for cycling efficiency.
18+ years coaching cyclists, marathon runners and triathletes. Former competitive road/CX racer helping motivated recreational athletes achieve their power, body composition, and race goals through my 3 E's: Exercise, Education & Entertainment. From Winter Bike League to personalized training plans - building fitness that lasts decades, not just seasons.