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 — $65 See 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

3–5%

improvement in cycling economy

Sunde et al., 2010

17%

longer time to exhaustion

Aagaard et al., 2011

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?

✓Increased power output — develop the muscles critical for powerful pedalling
✓Injury prevention — address muscle imbalances and strengthen connective tissues
✓Enhanced endurance — ride longer with less fatigue
✓Better efficiency — optimise movement patterns for less energy waste
✓Improved explosive power — handle accelerations and surges
✓Halts muscle loss — combats the decline that starts in your 30s

S&C

WHAT'S INCLUDED

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

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.

INSTRUCTIONAL VIDEOS

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

STRETCHING GUIDE FOR CYCLISTS

Targets the key muscle groups used in pedalling — unlock greater mobility, reduce soreness, and prevent the tightness that leads to injury.

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.

GOAL SETTING AUDIO GUIDE

A bonus audio resource to sharpen your mindset, set powerful goals, trigger the small habits that drive big changes, and stay consistent even when life gets busy.

IS THIS FOR YOU?

Designed specifically for cyclists over 30 who want to rebuild strength, boost endurance, eliminate pain, and reignite performance.

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 feel the muscle loss creeping in

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

“I'm climbing better, I've stopped getting that nagging knee pain. I always thought more riding was the answer — but this strength plan changed everything.”

COMMUNITY MEMBER

“I used to skip strength work because I didn't know what to do. This plan made it simple. The videos are clear, the structure makes sense, and I can feel myself getting stronger on the bike.”