Strength for Cyclists:
Base phase
6 week winter training programme for cyclists to supplement time on the turbo or out in the thermals.
Our 6-week Base Phase is designed to build foundations in strength and mobility
What would happen if you cycled into the 2027 season with a solid winter training base?
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The Strength for Cyclists programme is more than just 6 weeks of gym workouts; it's a targeted programme designed to improve your power, endurance and efficiency on the bike, and includes:
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6 weeks of focused training (November to mid-December)
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Targeted strength training for specific cycling muscle groups to build explosive power and strength, e.g. quads, glutes
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Core work to improve endurance and power transfer efficiency;
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Accessory work to address muscular imbalances and help prevent injuries;
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Mobility work to reduce muscle tightness, improve bike posture and unlock your full potential.
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All of this in a friendly, supportive community.
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Our 6-week follow on programme Strength for Cyclists: Summit Phase will run January-February to build on the foundations built in the Base Phase.​​
Who's the programme for?
Our Strength for Cyclists programme is perfect for you if you:
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Are looking to kickstart your next cycling season with a strong base;
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Want structure and accountability to support your winter training;
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Are frustrated by niggles from hours on the bike;
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Are aiming for performance gains;
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Want to get strong and learn proper technique to support year round strength training;
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Want results that are measurable, trackable and repeatable;
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Want to train in a supportive, women's only environment where you feel encouraged.
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If you want to improve your power, strength, and mobility to enhance your performance on the bike, this is for you.
What’s included in the 6-Week Programme?
​1. Baseline strength & mobility testing
Your first session includes structured performance testing so you know exactly where you're starting. Expect a mix of strength assessments and mobility measurements.
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2. Two specialist Strength for Cyclists training sessions per week
Each week choose to attend one or both of our weekly 60 minute Strength for Cyclists training sessions:
- Wednesdays 7.00am
- Fridays 8.00am
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Each week will focus on:
- Targeted strength training for specific muscle groups to build explosive power and strength, e.g. quads, glutes
- Core work to improve endurance and power transfer efficiency;
- Accessory work to support muscular imbalances and help prevent injuries;
- Mobility work to reduce muscle tightness, improve bike posture and unlock your full potential.
If you can't make 1 or either session some weeks you are welcome to attend another class from our timetable.
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3. Access to additional class / week
Choose to supplement your strength training with another group class from any of our 25+ weekly timetabled classes across:
- strength;
- conditioning; and
- mobility sessions to aid recovery.
4. Nutrition for cycling talk
Specialist talk from a nutritionist on fuelling for cycling (pre and post rides, and during training blocks).
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5. Final strength & fitness testing (week 6)
You'll see exactly how much you've progressed across specific strength and mobility tests.​​
FAQs
Do I need to be experienced with lifting?
Not at all. We’ll guide you through every step and adapt to your level. Whether you’ve been training for years or are new to lifting, you’ll have support the whole way.​
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Is it open to non-members?
Yes! This is a brilliant way to try the studio, meet the community, and commit to your training. You’ll feel right at home.
What if I’m injured or returning to training after a break?
We can adapt where needed. If you’re unsure, just reach out and we’ll help decide if it’s the right time for you.