Build the strength that keeps you riding strong — no matter how rough the gravel gets.
This program sits within the general preparation phase for any big gravel race, laying the groundwork for the strength and power phases to come.
The focus is simple but powerful:
Bulletproof your tendons and ligaments for the long haul.
Strengthen the small stabilising muscles that keep you balanced, efficient, and comfortable over hours in the saddle.
These often-overlooked muscles are the glue that holds your form together — improving posture, stability, and power transfer so every pedal stroke counts.
Most traditional strength programs don’t include this type of training during the general preparation phase, but this is where real performance begins.
By targeting the smaller stabilisers first, you build the foundation that makes true strength, power, and resilience possible — both on and off the bike.
And while this plan uses fundamental movements, it’s not just for beginners. It can slot into any rider’s training, from those new to the gym to seasoned lifters looking to reinforce their base and move better for the miles ahead.
What do you need?
A short loop light weight resistance mini band (medium/strong resistance) and long loop band (light to moderate resistance). You will need some very light weights (2-4kg) for the wrist and rotator cuff exercises.
What do you get?
3 strength sessions per week. Why 3 sessions and not two?
After a strength session, muscle protein synthesis — the process where your body repairs and builds stronger muscle tissue — stays elevated for roughly 48–72 hours.
Training again within that window keeps this adaptation process active and consistent, helping you get stronger, move better, and recover faster without unnecessary fatigue.
You’ll also use a mix of higher-rep, lighter-load work and isometric holds — a proven combination for developing both muscular endurance and tendon resilience.
The high-rep sets condition your muscles for sustained effort, while the isometric hold at the end applies a steady, controlled load to the tendons and ligaments.
This strengthens the tissues that support your joints and reduces the risk of overuse injuries — all without the heavy fatigue that comes from maximal lifting. Don't get me wrong I am a fan of lifting heavy stuff too, but circling back to a 6-8 week phase like this every year I have found to be very beneficial for my athletes.
Working as both a cycling coach for FTP Training and a strength and conditioning coach for Hunter PT has given Sarah a perfect blend of skills to coach and help today's athletes.
Sarah is a highly qualified multi discipline coach who excels as a strength and conditioning coach, a triathlon coach, and a mountain bike coach. Sarah has also been the strength and conditioning writer for Mountain Biking Australia and Cycling Australia Magazines.