This is a 12 week programme to help make you a stronger and more powerful cyclist.

Cyclists need to do off-bike strength and conditioning workouts for several reasons:

1. Injury prevention: Cycling is a repetitive motion that can put stress on certain muscles and joints, leading to overuse injuries. Off-bike workouts can help strengthen muscles that may not be used as much during cycling and help prevent injuries.
2. Improved performance: Strength training can improve cycling performance by increasing power, speed, and endurance. Stronger muscles can generate more force, allowing cyclists to push harder and maintain higher speeds.
3. Balanced muscle development: Cycling primarily works the lower body muscles, but neglects the upper body muscles. Off-bike workouts can help cyclists achieve balanced muscle development, reducing the risk of injury and improving overall performance.
4. Cross-training benefits: Incorporating different types of workouts can help prevent boredom and burnout while providing a range of health benefits. Strength training can improve bone density, increase metabolism, and reduce the risk of chronic diseases like diabetes and heart disease.

Overall, off-bike strength and conditioning workouts can help you become stronger, more resilient, and a more well-rounded athlete, leading to better performance and a healthier lifestyle.