Build a Powerful Cycling Aerobic Base Fitness in Just 12 Weeks!
Hill climbing, recreational events or building up for the road racing season. This is our most popular 12-week cycling program for good reason…
Stop wasting your time doing ineffective training
Build Base, Strength and Then Speed Through Progressive Optimized Periodised Training
The LEAST amount of training with the MAXIMUM training benefit
We have been working with cyclists and training them since 2007. They have the same challenges as you in having to juggle their training around their family and work commitments. They have demanded a super lean and time-efficient training program that gets results fast, so we have spent thousands and thousands of hours doing the research, trying out stuff and figuring out what works and what doesn’t. With all this knowledge and experience we have designed this super lean and efficient training program that will provide you with the best results quickly. Whatever level you are riding at right now, you can take advantage of all this learning, become faster on the bike and it won’t take you 12 weeks to see the results – possibly giving you hours of previously wasted training time back so you can spend it with your family and friends instead.
2 x Detailed 12 Week Training Programs
You get two comprehensive 12-week training programs, a beginner one and a more advanced one for a total of 24 weeks of training. The 12-week programs include detailed day-by-day exercises that cover off the cadence, intensity (using either heart rate or power) and the distance of the ride so there is no guess work. You decide if you want to train with either heart rate or power. Our program covers both.
If you are a beginner cyclist you can step into the beginner program and as you progress through, you can then step into the more advanced program. That’s a total of 24 weeks of training. If you are an advanced cyclist, then you can just step into the 12-week advanced program.
The Power of Functional Strength Training That’s Specifically Designed for Endurance Cyclists
In 2006 we spent a year working with leading functional strength and conditioning trainer Matt Brindle to develop the best strength and conditioning training program for cyclists we could put together without needing a gym membership. It was born out of necessity to have a safe and efficient way to re-balance and strengthen the athletes on our coaching program to ensure we optimized their training.
These exercises are specifically designed for cyclists to build strength, function and flexibility on the bike. It’s these simple but super-effective “secret” strength and conditioning workouts that underpin this program and get you riding and feeling better in no time.
Reverse the effects of being desk-bound at the office
With so many of our cyclists now being desk bound in the office it was important that we helped them develop a strong core quickly so they could produce good power on the bike. As Matt Brindle says, “You can only develop as much power as you can stabilise.” This is why it was so important to get our athletes up to speed with their core strength. This is the missing key in many other programs. As we were coaching our athletes remotely we needed a video course that enabled us to train them up correctly as if Matt Brindle was in the room with them. That’s why we spent so much time getting it right.
Replace smash fest sessions on your home trainer that are are a bad attempt to “quick fix” poor, unstructured training with quality progressive build indoor training session that are sustainable
Doing aerobic base training is important. We are big fans of it here at Cycling-Inform. It’s the foundation on which everything else you do with your training is built upon. But there’s a downside… Aerobic base training trains you to ride slow. So that’s were interval training comes in. Interval training helps you take advantage of your base training and turns you from a slow plodder into a high-performance racing machine.
Smash fest sessions on your home trainer are a bad attempt to “quick fix” poor, unstructured training
High Intensity Training Intervals or HIT sessions sound like a great idea. You whack yourself over for an hour thinking that this super hard, super intense training is somehow doing you good. We would be crazy to say that these HIT efforts don’t give you a lift. That is true. We use them in our programs to great effectiveness. BUT…
Anyone that understands periodised training properly knows that HIT sessions need to be specific to the riding you are doing and need be done once you have built your base and strength to truly maximise their effectiveness. They are like the icing on the top of the cake. Getting it wrong only makes them end up being more like a short term solution for a long term problem, just like crash dieting is for weight loss. Sure, you get results, but they are only temporary and that’s not going to help you when you get out there on longer rides and need sustained power for hours. But the problems with HIT sessions gets even WORSE…
If you haven’t done the foundation work first, these HIT sessions make you super tired lulling you into a false sense of security of thinking that because you are tired from “training hard” you will get better for it. It couldn’t be further from the truth. Doing them too early and too often means that you are unable to back up your next session properly. HIT sessions done at the wrong time in your program put you behind and rob you of weeks of good quality training. That’s not all. Doing HIT sessions really hard teaches you to ride “sloppy” with poor form, because, that’s what you need to do when you are riding beyond your ability in a naive effort of hunting for some meaningless “personal best” in your living room. Save your personal bests for when you are out on the road, where it really matters.
With so many of our cyclists now being desk bound in the office it was important that we helped them develop a strong core quickly so they could produce good power on the bike. As Matt Brindle says, “You can only develop as much power as you can stabilise.” This is why it was so important to get our athletes up to speed with their core strength. This is the missing key in many other programs. As we were coaching our athletes remotely we needed a video course that enabled us to train them up correctly as if Matt Brindle was in the room with them. That’s why we spent so much time getting it right.
We teach you how to deliver good quality, efficient and stable power to the pedals
We totally believe that home training sessions are the time for you to work on your technique. You want to use the limited amount of time that you have to train on your indoor trainer constructively. Good pedalling technique enables you to develop great quality power that you can deliver efficiently to the bike while under load. Not only do you become more efficient, you also become stronger too by taking advantage of the Matt Brindle functional strength training you are doing off the bike. Our interval training session are done at the right time and are specific to helping improve your aerobic strength and power on the bike. The power you develop is enduring and will carry you longer up a hill, into a head wind and further in a fast-moving cycling bunch.
This is the way you make it look easy while you ride away from your fellow riders and deliver that final psychological blow to their confidence as you do.
Actual client data showing improvement in pedalling efficiency
“These two images show a dramatic change in my pedalling technique. The first one is about 5 weeks ago and the second is last week. I’ve managed to transfer this technique across to my bike, both on the trainer and out on the road. I’ve increased my watts/kg by 0.5. Along with this I’ve pushed the indoor training workouts. Concentrating on technique and recovery has increased my average speed on the road over 70km by nearly 3km/hr. I’m really starting to enjoy my cycling.” – Martin Bennie, comments on his pedalling improvement using our training program
What people have been saying about our training programs
I’m amazed at how much better I feel on the bike. More importantly though it has now crystallized all the information that Cycling Inform has provided. I can now directly correlate pedalling technique, riding position AND core strength as interwoven facets of good cycling. Keep up the good work.
I’ve enjoyed the program very much. Riding at a cadence around 100 was new to me and took a while to get used to, but I feel it’s improved my riding considerably.
I was very happy with the training program, I definitely increased my speed and I thought the Matt Brindle strength training was very helpful. I’ve had bad ITB issues in the past (which have required two long bouts of physio) but even though I increased my cycling volume massively I didn’t have any injury issues. I’m planning to continue doing the trainer sessions and the strength training as I seek to get fitter.
Thanks for all your help. The 12-week training program and various tips on the website along the way were very valuable tools in helping me achieve what I feel to be a good result… (I certain have not gotten tired of telling people about it.)
I followed your regular training program to pretty much the kilometer… The training videos certainly made a noticeable improvement in my performance. Thanks!! The training was very intensive, however it was quite manageable.
This is the first time that I have followed a structured training program and ride plan and I actually found this both enjoyable and beneficial. Thanks for your assistance … this certainly helped with the unknown and ensured that I was able to set a suitable pace to see the ride through from start to finish.