BEYOND THE BIKE

Who is Beyond the Bike best suited for?

This program is ideal for cyclists who want to feel stronger, faster, and become more durable—whether you’re training for events or simply want to enjoy riding longer and harder.

Do I need previous strength training experience?

No. The program includes clear progressions and coaching cues, making it suitable for beginners while still challenging experienced athletes.

How many strength sessions per week does the program require?

The program requires two days of strength work. There will be additional mobility sessions you can leverage to continue to complement your work ON the bike.

How does the program fit alongside my cycling training?

Beyond the Bike is built to support your riding—bike training always comes first. Strength sessions are used to improve performance and durability without interfering with key rides.

Plan for at least one full rest day per week. How you schedule strength work depends on riding volume. For example:

• 3 bike sessions per week: Strength training can be done on non-riding days.

• Higher-volume weeks: Complete bike sessions first, then strength training later the same day (ideally 3–4 hours apart). Pair strength with hard bike days and avoid endurance or rest days.

You’ll receive a personalized schedule based on your cycling calendar.

What equipment do I need?

The program is built around simple, effective tools commonly found in a gym or home setup:

• Dumbbells or kettlebells

• Barbell (optional but beneficial)

• Bench or box

• Resistance bands

What types of injuries is Beyond the Bike designed to help prevent?

The program focuses on addressing overuse injuries that are commonly caused by repetitive movement patterns, and muscle imbalances, including:

• Knee pain

• Low back discomfort

• Hip tightness or instability

• Neck and shoulder tension

By improving strength, joint capacity, and movement quality, the goal is to make you more resilient on and off the bike. Injuries are inevitable, but our aim is to mitigate the risk as much as possible. 

How does the program identify and address muscle imbalances or weaknesses?

Cycling is highly repetitive and often creates imbalances. Beyond the Bike addresses this with:

• Single-leg and unilateral training

• Targeted core and hip work

• Lateral and rotational movements beyond the pedal stroke

This improves balance, coordination, and force production so both sides of your body contribute more evenly on the bike.

Is this program focused on strength, endurance, or both?

Both—but with a clear priority. The primary goal is to build strength and capacity that transfers directly to cycling performance. While endurance is developed on the bike, this program improves how efficiently you can apply that endurance by increasing force output, durability, and fatigue resistance.

Won’t strength training make me heavier and slower on the bike?

This is a common concern. Beyond the Bike is not about bodybuilding or adding unnecessary mass—it’s a cycling-specific strength program.

The focus is on:

• Force production

• Joint resilience

• Power-to-weight efficiency

When done correctly, strength training increases usable muscle, improves power output, and makes you more efficient on the bike. Chasing a lower body weight often hurts performance; while small gains in strength and muscle can improve watts, durability, and long-term results.

Muscle mass is usable mass when trained with purpose. Take a look at some examples in the pro-peloton: Demi Vollering, Jonas Vingegaard, and even Tadej Pogačar. 

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