8-Week Strength and Power Cycling Plan

This plan is for cyclists who want to

Increase their FTP.
Enjoy cycling up hills as fast as everyone else.
Stick with the group and pull a strong turn on the front.
Increase your average speeds over time.
Only have limited time to train during the week.
Stop randomly picking training sessions that you “think" might work.

You might have followed some dry, generic, fruitless plan or Zwift raced till your legs dropped off yet still not seen the results that you hoped for. If that’s got you frustrated or thinking it’s impossible to improve then let me STOP you there.

What if I told you there is a way to leap your fitness forward? Here’s how the 8 Week Strength and Power plan will improve your training plus help you enjoy your cycling more.

You’ll get specific structured training blocks that focus on building meaningful strength, power and fitness. The plan gives you structure, progression, intensity and planned recovery. It's balanced to make sure you build your fitness that won’t break and will get you riding up hills quicker, holding faster average speeds.

The bonus of this plan is the Facebook group coaching support from an experienced cyclist and coach. Here I will give clear, qualified answers to your training and nutrition questions. No more having to figure it out on your own or getting dodgy advice.

If you aspire to cycle a hilly sportive, riding in the bunch with ease, get a PB up that climb or, want to be in great shape for your next cycling holiday this 8 Week Strength and Power Plan is for you.

Being a member has give my confidence back

Since joining VPCC I've managed to cycle my first 100-mile ride and my first sportive. It's helped me stay consistent on the bike and put in more miles than I ever have managed before.

It's the best money I've spent, I've achieved more in the short time I've been a member than on my own for 4 years.

The support is amazing. If you get stuck with anything then you can put questions in the Facebook group and you get answers quickly.

I didn't ever think I could cycle 100 miles but with the right training and support, I managed it within 6 months of joining.

VPCC has given me back the confidence I lost over the years and I feel happier in myself.

Dan

What you’ll get with your 8-week plan:

1: KEY bike sessions per week:

’ll set you three KEY bike sessions per week – and 1 ancillary. Now clearly, hitting each training session will give you the best results. However, I understand that sometimes life will get in the way of your training, so on occasions such as these, hit the key sessions.

2: Gym or home strength sessions:

Your strength plan comes with a full breakdown PDF and videos of how to perform each exercise and the timing of each lift. You’ll need to have a basic but sound experience of lifting weights.

3: Back up and support in the VPCC members Facebook group:

This added bonus will help you get the best from the plan. It's a friendly forum to ask questions, get answers and be part of the exclusive VPCC community.

It’s also a great learning hub with evidence-based downloadable PDFS, recipe books, posts and videos on training and nutrition so you learn, grow your knowledge and get even more from your training plan. The more you get involved and ask questions the more you’ll get out of it.

4: A FREE Training Peaks account:

This is a great application that delivers daily reminders of your training and shows you exactly where you are so you can monitor your progress. It's free to sign up and syncs easily with Zwift and Garmin

Essential equipment to start the program:

=> Smartphone, tablet or computer

=> Power meter with dumb turbo trainer or/and direct drive turbo trainer

=> Chest heart rate monitor

=> Garmin device or similar

=> Zwift account

=> FREE Training Peaks account

=> Gym Membership

=> Kettle Bells/Dumbbells and Strength Bands (For home strength training)

=> Facebook account

=> And, of course, a road bike

HERE IS WHAT A FEW OF MY MEMBERS HAVE TO SAY ABOUT VELO PERFORMANCE...

MT FTP is up by 15%.

With it being my first venture into a proper training plan I wasn’t sure what results to expect but over the 8 weeks, my FTP increased by 15% which I’m more than happy with.

PHIL

My ability to ride at threshold increased dramatically.

My ability to actually ride at threshold for long periods increased dramatically; I was able to ride slightly above my old FTP for 41 minutes and comfortably beat a friend up Sa Calobra in the middle of a fairly long ride.

Tom

The extra nutrition support was fantastic.

There is fantastic nutritional information that made me reconsider my diet. Simon offered me a lot of support throughout the plan with the private Facebook group which meant I wasn't just left to figure it out myself.

Steve

8-Week Strength and Power Cycling PLan