Phase 1

Strength & conditioning programme suited to cyclists who seek to reduce their risk of injury and enhance their overall performance, led by biokineticist, Warwick Cross.In this phase, you'll go through four weeks of movement pattern, recruitment pattern, muscular endurance, mobility and stability to get you ready to ease into Phase 2.

4 weeks
8 progressive workouts
4 mobility sessions
1 webinar

4 weeks
8 progressive workouts
4 mobility sessions
1 webinar

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 Access for 12 weeks 


Research has shown that 'heavy' resistance training has the most profound beneficial impact on cycling economy and time performance.


Weaknesses in stabiliser muscles surrounding the hips and core, as well as muscular imbalances and strength deficiencies increase the risk of overuse injury. 

Frequently asked questions

Frequently asked questions

1. What equipment do I need to join this programme?

The minimal equipment that you need for this programme will be a elastic exercise band that has a medium resistance. You will also need a step/ chair that is about knee height and that Is able to hold your body weight if you stood on it. In terms of weights If you do not have a selection of dumbell at home I would suggest making use of Items around the house such as a 5l water bottle, bag of pet food, gas bottle and normal water bottle for light weights.

2. When is the best day to do strength training?

There is no particular day that is good for strength training. However you should plan the days that you do your strength (off the bike training) around your riding programme. Your strength training days should be after any key sessions and not before days that have Intervals due. Ideally you would want to do your strength day after intervals with a recovery day following. what has worked well for previous riders Is having strength on Monday and Thurday with the mobility/ recovery session on a Wednesday. 

3. Im a road cyclist, will strength training benefit me?

Yes. Off the bike training is beneficial to all disciplines of cycling. This programme is designed to strengthen the general muscle groups that are involved in Improving performance on the bike. Including off the bike training into your training routine will not only increase your power output but also your short and long term endurance which will directly affect your performance on the road.

4. Will I put on weight doing strength training?

You may find that you will increase your muscle mass through the programme. However, this is not "bad" weight. This is a initial response to resistance training and can be expected as your move through a strength phase. This increase in muscle mass should result in an increase in power which will be beneficial on the bike

5. What do I do after the Cycling Strength phase 1 programme?

This programme is designed to introduce you to a periodised off the bike training programme to improve your performance and comfort on the bike. We have two phases post this programme that take you through your paces, increasing your knowledge on how to perform fundamental exercises with the correct technique. With this new knowledge you will be able to continue training with structure learnt from our programmes.

Warwick Cross

BSc (Med) (Hons)

Exercise Science (Biokinetics)

Warwick is a High Performance biokineticist that has a special interest in working with all disciplines of cycling. Warwick has worked with novice cyclists in increasing their ability and performance on the bike. Warwick has a track record of working with professional cyclists during their training for world cup races, Olympics or grand tours. Warwick has experience in training individuals in groups as well as one on one and ensuring that each individual is able to learn as much about their training while reaping the performance benefits.



"Marginal gains differentiate a good athlete from a great athlete. If executed properly, a cyclist's strength, core and mobility are vital components in improving performance. 
SSISA's cycling strength programme has definitely assisted in achieving a high level of competency and compliance within a structured workout that is necessary to achieve consistent improvement. The biokineticists provide valuable knowledge and insight throughout the course of the programme that is beneficial to all cyclists. 
Thank you for your commitment, dedication and motivation to make goals achievable."
"Having experts create a focused cycling training programme has been fantastic and motivating - really feeling the benefits on the bike. 
The SSISA team know what they are doing, kept me motivated with a challenging and focused programme."
"The strength training for cyclists has been amazing. I feel the exercises are always different and always challenging. It definitely works all the right muscles. I feel stronger and can see so many improvements in strength and flexibility. Warwick and Rachel are both so good at bringing out the best in their athletes."