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ROADMAN STRENGTH & CONDITIONING

STOP LOSING WATTS
TO A WEAK BODY

A 12-week strength and conditioning plan built specifically for cyclists over 30. Target the exact muscles and movement patterns that drive better cycling — your glutes, core, and posterior chain — without adding bulk or draining your energy.

Get the Plan — $65See What's Inside

One-time payment. Lifetime access. 100% money back guarantee.

THE SCIENCE IS NOT SUBTLE

Peer-reviewed research on strength training for endurance cyclists. These aren't opinions — they're results.

8–15%

power increase in 12 weeks

Rønnestad et al., 2010

4–5%

improvement in cycling economy

Rønnestad et al., 2010

17%

longer time to exhaustion

Sunde et al., 2010

MOST STRENGTH PLANS AREN'T MADE FOR CYCLISTS.

They're built by gym bros who've never touched a bike, or they pile on movements that leave you too sore to ride. Bodybuilding splits that add bulk you don't need. CrossFit WODs that wreck your legs before Tuesday's intervals.

This plan is different — because it's built by cyclists, for cyclists. We target the exact muscles and movement patterns that drive better cycling. It's all periodised, progressive, and aligned with your riding.

You won't just feel stronger in the gym — you'll feel faster, more stable, and pain-free on the bike.

WHY S&C FOR CYCLISTS?

  • ✓More watts per pedal stroke — Rønnestad's research showed 8–15% power increases in 12 weeks of cycling-specific strength work. Not gym power. Bike power.
  • ✓Your position stops collapsing at hour three — a stronger posterior chain and core means you hold your aero position when everyone else is sitting up
  • ✓Knees and lower back stop complaining — most cycling pain comes from muscle imbalances that strength work fixes in weeks, not months
  • ✓Faster on climbs without more saddle time — force production per pedal stroke goes up, so the same effort produces more speed
  • ✓After 30, you lose 3–8% of muscle mass per decade. Strength training is the only thing that reverses it. Not more riding. Not stretching. Lifting.

S&C

WHAT'S INCLUDED

Everything you need to get stronger on the bike. No guesswork. No gym experience required.

01

THE 12-WEEK TRAINING PLAN

Outlines exactly what to do on a weekly basis. Periodised, progressive, and aligned with your riding — so you get stronger in the gym without wrecking your legs for the bike.

02

INSTRUCTIONAL VIDEOS

Every exercise demonstrated with correct technique so you can train safely and effectively. No guessing, no bad form, no wasted reps.

03

STRETCHING GUIDE FOR CYCLISTS

Targets the key muscle groups used in pedalling — more mobility, less soreness, and the tightness that leads to injury stopped before it starts.

04

CORE TRAINING GUIDE

Build a stronger core for more power on the bike. Transfer more force through the legs, improve posture, reduce back pain, and support long-term riding health.

05

GOAL SETTING AUDIO GUIDE

A 20-minute walkthrough of the goal-setting framework I use with coached athletes. What to target, how to structure a 12-week block, and what to do in week four when the initial motivation wears off and you need a system instead.

IS THIS FOR YOU?

Designed specifically for cyclists over 30 who want to rebuild strength, boost endurance, eliminate pain, and get faster on the bike.

YES, IF YOU...

  • ✓Ride regularly but do zero strength work
  • ✓Feel your position collapse on long rides
  • ✓Get lower back or knee pain after 3+ hours
  • ✓Want to be faster without adding more saddle time
  • ✓Have tried gym plans that didn't stick or didn't transfer
  • ✓Are over 30 and notice the power isn't where it was

NOT IF YOU...

  • ×Already follow a structured S&C plan from a coach
  • ×Are looking for a bodybuilding or muscle-gain programme
  • ×Want a personal coaching service (this is self-guided)

FROM CYCLISTS WHO'VE DONE IT

“I've been riding for over four decades and never realized how much I was leaving on the table. I'm more powerful, more stable, and recovering faster. I only wish I found this sooner.”

KEVIN L

· Age 67

“I love how targeted it is to cycling — not just general gym stuff. Every session feels like it's actually helping my performance on the bike. Core's stronger, legs feel more connected, and even my position on the bike feels better.”

MARY K

· Age 56

STRONGER ON THE BIKE.
STARTING THIS WEEK.

12-week training plan. Instructional videos. Stretching guide. Core guide. Goal setting audio. Everything you need — nothing you don't.

$65

One-time paymentLifetime access100% money back guarantee