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SELF-GUIDED · 12 WEEKS · TWO SESSIONS A WEEK

A STRENGTH TRAINING PLANBUILT FOR CYCLISTS.

Follow a visible 12-week progression, log every set and fit two gym sessions around the cycling that matters. No guaranteed FTP, pain or injury claims—just the programme, its evidence and its limits.

GET THE PLAN — $65PREVIEW THE STRUCTURE

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

A fixed programme I can follow myself

This 12-week course →

Strength placed around an existing ride week

Good Legs by Roadman →

Bike and gym training reviewed by a person

Roadman coaching →

WHAT THE CYCLIST EVIDENCE SAYS

USEFUL EVIDENCE. HONEST LIMITS.

The latest cyclist-only meta-analysis included 17 controlled studies and 262 riders. Heavy strength training improved pooled cycling performance, efficiency and anaerobic power, but the certainty was low and the review could not establish the best frequency or implementation.

1–3

sessions per week

The reviewed studies used a range. This course uses two as its design, not as a universal physiological law.

5–25

weeks studied

A 12-week course sits inside the evidence range. That does not make this exact programme the one tested intervention.

LOW

certainty

No automatic FTP gain, fixed watt increase, injury prevention or pain relief should be promised to an individual rider.

Read the full claim-by-claim analysis in Roadman's strength training for cyclists guide, including the outcomes that did not improve significantly.

WHAT YOU GET

The product is a fixed self-guided course. Here is exactly what that means—and what it does not mean.

12-WEEK PROGRESSION

Two sessions per week across foundation, strength, deload and power-oriented phases, with the weekly work visible before you begin.

EXERCISE DEMONSTRATIONS

Video examples and coaching cues for the programmed movements. A video cannot assess your technique or replace in-person supervision when you need it.

SET AND REP TRACKING

Record the work completed and compare it with the next exposure instead of relying on memory or adding load automatically.

CORE AND WARM-UP WORK

Supporting trunk and preparation sessions are included without claiming that one exercise directly creates watts or prevents back pain.

MOBILITY AND STRETCHING

Optional mobility, stretching and foam-rolling guidance for riders who find it useful. These methods are not presented as injury treatment.

LIFETIME ACCESS

One purchase gives ongoing access to the self-guided course. It does not include individual programme changes or medical review.

FIT THE GYM AROUND THE BIKE

This course cannot see your calendar. Start by marking races, key intervals and long rides, then place the strength sessions where they are least likely to compromise those priorities.

  1. Protect the cycling session most connected to the current goal.
  2. Avoid introducing a demanding lift immediately before a key ride when you do not yet know your soreness response.
  3. Record gym performance, soreness, joint comfort and the next priority ride—not the lift in isolation.
  4. Reduce sets, move the session or repeat a week when the whole programme stops being recoverable. Missed work is not debt.

Illness, unexplained pain, movement-altering pain or a health concern needs the appropriate clinician or qualified professional. This programme is training education, not diagnosis or rehabilitation.

ALSO IN DEVELOPMENT

GOOD LEGS BY ROADMAN

We’re building Good Legs for cyclists who want their strength and recovery planned from week to week. The app will be included with Not Done Yet at launch. This $65 course is available now as a separate, self-guided programme.

EXPLORE GOOD LEGS

QUESTIONS BEFORE YOU START

What is included in the Roadman cycling strength plan?

It is a self-guided 12-week programme with two strength sessions per week, staged progression, deload weeks, exercise demonstrations, set-and-rep tracking, core work, warm-ups, mobility and stretching guidance. It is a fixed programme rather than individual coaching or an adaptive app.

How often should cyclists strength train?

This programme uses two sessions per week. That is a practical programme design, not a research-proven optimum for every cyclist. The latest cyclist-only meta-analysis included one to three weekly sessions and could not establish the best implementation. Reduce or move work when priority riding repeatedly loses quality.

Will the programme improve my FTP or prevent injury?

No individual result is guaranteed. Pooled cyclist research supports possible improvements in cycling performance, efficiency and anaerobic power, but not a significant overall VO2max or maximal-steady-state effect. The programme is not physiotherapy and does not diagnose pain or guarantee injury prevention.

Is the plan suitable for cyclists over 40 or 50?

It can suit a healthy masters cyclist who can perform and progress the movements, but age alone does not clear the programme. Training history, health, joint comfort and current cycling load matter. Osteoporosis, cardiovascular risk, persistent pain or another medical concern needs appropriate professional advice.

Will strength training make me heavier?

Body-mass and lean-mass changes vary with training volume, nutrition and the individual. This page does not promise that a cyclist will add bulk or remain exactly the same weight. Track body mass and cycling outcomes if power-to-weight is important to your goal.

How does the course compare with Good Legs?

The $65 course gives you a fixed 12-week programme to follow yourself. Good Legs is our strength and recovery app, in development for iPhone, with session planning, set logging and progression. It will be included with Not Done Yet at launch. The course is a separate purchase.

How much does the programme cost?

The current price is $65 USD as a one-time payment with lifetime access. Checkout is handled by Stripe. The course is separate from the upcoming app and from Roadman coaching.

SOURCES AND EDITORIAL BOUNDARIES

Last reviewed 1 September 2026. The research describes group outcomes; Roadman's course is a practical product, not the exact pooled intervention and not a guarantee of an individual result.

START THE 12-WEEK PLAN

Two weekly sessions, exercise demonstrations, progression, core work, mobility guidance and tracking in one self-guided course.

$65

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