RCA Resistance Training Plans for Cyclists

With the Road Cycling Academy

The RCA’s Strength & Conditioning program provides both off-the-shelf and customised strength training plans for recreational and amateur road cyclists to use in commercial or home gym settings. Prescribed by qualified strength coaches, all programs are designed to complement existing cycling training and aid athletes in achieving their health, fitness, and cycling goals. Moreover, this service caters to athletes of all levels with respect to their cycling and gym training experience.

So what options do you have?

Off-the-shelf & custom resistance training plans designed to uplevel your cycling.
Offered through three packages:

What you gain access to:

Off-the-shelf Plan

$347 USD


*6 video tutorials
*3 off-the-shelf programs
Beginner, Intermediate & Advanced levels
*All programs are PDF based
18 weeks general coaching support

Custom Plan

$847 USD 


*6 video tutorials
*3 off-the-shelf programs
Beginner, Intermediate & Advanced levels
12 week premium pass to Today’s Plan
12 weeks direct monthly coaching support

Super Custom Plan

$1475 USD


*6 video tutorials
*3 off-the-shelf programs
Beginner, Intermediate & Advanced levels
12 week premium pass to Today’s Plan
12 weeks direct weekly coaching support

*Lifetime access

The difference between all packages?

Off-the-Shelf Plan members receive reactive coaching support to assist them with selecting the right off-the-shelf resistance training program, while gaining unlimited email support to RCA coaching over the 18 week period. *Note: Off-the-Shelf Plan members have a longer ‘preparation phase’ in their programs, hence the 18 weeks VS 12 weeks in the custom.

Custom Plan members receive direct coaching support month-to-month, where an RCA Strength Coach will start you off with a one-on-one consultation, followed by building out a custom 12 week plan. Your RCA coach will also follow up with you at four, eight and twelve weeks into the program to review your progress, making any program adjustments accordingly.

Super Custom Plan members receive direct coaching support week-to-week, where an RCA Strength Coach will start you off with a one-on-one consultation, followed by building out a custom 12 week plan. Your RCA coach will also follow up with you at the end of each week to track how you’re progressing, making any program adjustments accordingly.

The Custom Plan Broken Down ?

Inclusions:

Delivered entirely online, the RCA Custom Plan & Super Custom Plan includes the following to aid your strength training journey and overall athletic development:

  • Health screen and functional assessment
  • Review of recovery behaviours
  • Four virtual meetings over the 12-week program (Custom Plan)
  • Weekly calls & four virtual meetings over the 12-week program (Super Custom Plan)
  • A 12-week periodised strength training program
  • Integration with your cycling program and cycling training load demands
  • Exercise video demonstrations
  • Exercise technique reviews
  • Unlimited email/messaging support

What to expect:

Week one to four

  • Complete a 7-day recovery behaviour assessment
  • Complete a subjective cycling performance questionnaire
  • Complete a health screen and functional assessment
  • Meet with your strength coach (week one) to discuss your training and goals and review the completed documentation (above)
  • Start the foundation phase training program (week one to two), followed by the stability phase training program (week three to four)
  • Custom Plan: Meet with your strength coach (week four) to review the previous four weeks of training and discuss any previously suggested recovery behaviour changes and subsequent training phases
  • Super Custom Plan: Meet with your strength coach (weekly)

Week five to eight

  • Start the build phase training program (week five to seven), followed by the transition phase training program (week eight)
  • Custom Plan: Meet with your strength coach (week eight) to review the previous four weeks of training and discuss any previously suggested recovery behaviour changes and subsequent training phases
  • Super Custom Plan: Meet with your strength coach (weekly)

Week nine to twelve

  • Start the final strength phase training program (week nine to twelve)
  • Complete a subjective cycling performance questionnaire (week twelve)
  • Custom Plan: Meet with your strength coach (week twelve) to review the previous twelve weeks of training, performance changes (objective and subjective), and future directions
  • Super Custom Plan: Meet with your strength coach (weekly)

What do you need to start?

Injury Free
Full Physical Health
Access to a Gym
Or, Home Gym Setup

Ideally you have the capacity to train in the gym (or home gym) at least twice per week, with motivation and capacity to participate in mobility and stretching exercises, in addition to the two days in the gym.

Ready to get Faster with Resistance Training?

Sign up below and book your consultation today

Upfront

$347 USD

Off-the-shelf Plan

$847 USD 

Custom Plan

$1475 USD

Super Custom Plan

3 Monthly Installments

$133 USD

x 3 months

Off-the-shelf Plan

$307 USD 

x 3 months

Custom Plan

$527 USD

x 3 months

Super Custom Plan

All payments have two options – upfront or over three months as above.

Your RCA Strength Coaches


Cam Nicholls

Cam Nicholls is an amateur cyclist who took up road cycling in 2009 to keep fit. 10 years on – after racing competitively and becoming a certified road cycling coach and now a Level One Strength & Conditioning Coach (via ASCA) – Cam is keen to deliver his learnings and insights on strength training for cyclists via written, video, and personalised one-on-one coaching.

Cam-Nicholls
Aaron-Turner

Strength & Conditioning: Aaron Turner

Aaron’s background is in both rehabilitation and sports performance, where he specialises in load management, injury prevention, and movement patterning. Aaron is a PhD candidate and is currently the strength coach for ARA Pro Racing Sunshine Coast (continental cycling team).