BUILT TO RIDE OVER 30
BUILT TO RIDE OVER 30
12-WEEK STRENGTH TRAINING PROGRAM
The strength programme built for cyclists.
If your back’s tight, your power’s dropping, or your recovery’s lagging...
You’re not imagining it.
Over 30, the way you ride and recover starts to change.
But with just 2 focused sessions per week, you can ride stronger, climb better, and stay pain-free for the long haul.
No gym. No guesswork. Just strength that transfers directly to the bike.
Why strength matters more after 30
Strength work is valuable at any age, but after 30, it becomes non-negotiable.
Here’s why:
✓ You’re losing muscle mass every decade unless you train it.
✓ Lower back pain and stiffness are more common in cyclists over 30.
✓ Poor off-bike strength limits your on-bike control, posture, and power.
✓ Body composition shifts, slowing your metabolism and affecting energy levels.
✓ Bone density declines after 35, raising injury risk in crashes or from overuse.
Forget marginal gains gadgets, nothing matches the return of smart strength work.
You get lifetime access to this programme, so you’ll never have to buy another strength training programme again.
The 12-Week Strength System for Cyclists
Designed for cyclists who want to:
🏅 Increase FTP and sprint power
🧠 Improve posture and core control on the bike
💪 Ride longer with less pain and fatigue
🧱 Feel stable and resilient across every ride
All in 2 short sessions per week using just dumbbells or kettlebells and a resistance band.
REAL cyclists, REAL results.
John: Dad, husband, manager, cyclist. Busy. He fiercely wanted to protect his ability to ride without sacrifices. Our programme allowed him to do just that.
Jake: No longer confused and overwhelmed by what strength training to do, increased his FTP by 22w in 4 weeks.
Neill: Once struggled to ride for longer than a few hours because of crippling lower back pain, now cycling multi-day events.
You don’t need more time, You need the right plan.
Most cyclists do one of two things:
✗ Skip strength training entirely
✗ Or throw together random HIIT sessions that don’t actually help on the bike.
This programme is different.
It’s built for cyclists over 30.
It’s based on real-world coaching, and it's made to enhance your riding, not compete with it.
You’ll know:
Exactly what to do each session.
How hard to work (without leaving you too sore to ride).
Programming that supports your cycling performance, not competes with it.
All you need:
✓ Dumbbells or kettlebells
✓ A resistance band
✓ ~60 minutes per week
No gym needed. No crazy long session. Just performance you can feel on the bike.
Here's what you'll get:
✓ 2x Weekly Strength Training Sessions
✓ 30-45 Minute Workouts
✓ 2x Weekly Mobility Sessions
✓ Exercise Videos
✓ Sets & Reps Detailed
✓ Minimal Equipment Needed
✓ Check-ins
✓ Featured Articles
✓ Lifetime Access
Here’s what OUR CYCLISTS think of this programme:
⭐⭐⭐⭐⭐
“With a full-time job and a young family, I honestly didn’t think I had time for strength training. But this plan made it doable, just 2 short at home sessions a week. I’ve hit new power numbers and feel stronger on every ride… all without sacrificing time with my family.”
- John W
⭐⭐⭐⭐⭐
“I used to feel totally lost with strength training. I had no clue what exercises to do, how many reps, or when to fit it around rides. This plan is so easy to follow. I’ve added 22 watts to my FTP in 4 weeks and I finally feel like my gym work is translating to the bike.”
- Jake V
⭐⭐⭐⭐⭐
“I used to dread long rides, not because of my legs, but my lower back. Now I can ride for hours without a single twinge. My body finally feels solid on the bike.”
- Neill R