OVER THE HILL
I help people like you* improve their strength, power and mobility so they ride faster and feel better on and off the bike.
* Over 40
* Short on time
* Cyclist
Get stronger in just 15 minutes a day.
Experience the Armour Velo method.
Ever since we took up cycling, most cyclists want to get faster, beat our mates to the top of that hill and be able to ride for longer, right?
But past 40 you're probably concerned about muscle (and therefore, power) loss. Hills are getting tougher, your sprint is fading.
Or worried about the risks that low bone density entails for our collar bones, wrists and hips when we come off our bikes. You're less confident downhill and through corners.
Or maybe you just seem to have less energy than you used to.
And yet strength training has been shown not just to slow down but even reverse much of these effects of ageing.
But the time we have to spare outside our jobs and families is limited - and let's face it, most cyclists would rather spend that limited time on the bike, not in the gym.
And so what can we do about it?
After training clients for over 15 years, I decided to create a programme that teaches the fundamentals of strength and mobility training to cyclists who either don't like the gym, don't know where to start, or who have tried programmes before but found they didn't have the time to build a consistent habit.
I want to show you that if you organise your training well, you CAN get stronger in just 15mins a day.
And you can do this at home with minimal equipment as well as at the gym.
Your mates don't stand a chance!
OVER THE HILL
I help people like you* improve their strength, power and mobility so they ride faster and feel better on and off the bike.
* Over 40
* Short on time
* Cyclist
Get stronger in just 15 minutes a day.
Experience the Armour Velo method.
Ever since we took up cycling, most cyclists want to get faster, beat our mates to the top of that hill and be able to ride for longer, right?
But past 40 you're probably concerned about muscle (and therefore, power) loss. Hills are getting tougher, your sprint is fading.
Or worried about the risks that low bone density entails for our collar bones, wrists and hips when we come off our bikes. You're less confident downhill and through corners.
Or maybe you just seem to have less energy than you used to.
And yet strength training has been shown not just to slow down but even reverse much of these effects of ageing.
But the time we have to spare outside our jobs and families is limited - and let's face it, most cyclists would rather spend that limited time on the bike, not in the gym.
And so what can we do about it?
After training clients for over 15 years, I decided to create a programme that teaches the fundamentals of strength and mobility training to cyclists who either don't like the gym, don't know where to start, or who have tried programmes before but found they didn't have the time to build a consistent habit.
I want to show you that if you organise your training well, you CAN get stronger in just 15mins a day.
And you can do this at home with minimal equipment as well as at the gym.
Your mates don't stand a chance!
WHAT YOU'LL GAIN
Improved Resiliency
Less neck, back and knee pain. Improve your positions on the bike and reduce injury risk.
Increased Power
Boost your strength and speed on the hills and the flat.
More Time
15-minute strength and mobility sessions. Less gym time = more bike time.
Affordable Coaching
Ask me anything - technique, programming - I'll personally guide you for the cost of a few coffees each week.
Community
We're social animals. Find out what's working for other people, swap bike pictures and find riders in your area.
"Sam is bloody awesome."
What else do people say?...
Gabriel A
"Sam is the best trainer I've ever had. Smart, passionate and nuanced, he's helped me improve my strength on the bike and managed to keep me injury-free through multiple half marathons. And he's done this over the years by writing programmes that have worked with the demands of my growing family and a hectic job that sees me travelling around the world, often with no access to a gym. I can't recommend him enough."
Bill W
“In addition to his bike skills coaching, Sam designed and delivered a circuit training class for Herne Hill Youth Cycling Club. Sam’s approach and delivery was just right – he put everyone at their ease, but also went into enough detail to get the most out of every exercise, and to test their limits.”
Charlie B
"I was immediately impressed with Sam’s depth of knowledge and experience. The smartest trainer I’ve met, he’s always clear and informative while knowing when to push me a little harder and get me to do more than I realised I could. Since working with him, not only have I lost weight and got stronger but I’ve also completed my first triathlon."
Improved Resiliency
Less neck, back and knee pain. Improve your positions on the bike and reduce injury risk.
Increased Power
Boost your strength and speed on the hills and the flat.
More Time
15-minute strength and mobility sessions. Less gym time = more bike time.
Affordable Coaching
Ask me anything - technique, programming - I'll personally guide you for the cost of a few coffees each week.
Community
We're social animals. Find out what's working for other people, swap bike pictures and find riders in your area.
"Sam is bloody awesome."
What else do people say?...
Gabriel A
"Sam is the best trainer I've ever had. Smart, passionate and nuanced, he's helped me improve my strength on the bike and managed to keep me injury-free through multiple half marathons. And he's done this over the years by writing programmes that have worked with the demands of my growing family and a hectic job that sees me travelling around the world, often with no access to a gym. I can't recommend him enough."
Bill W
“In addition to his bike skills coaching, Sam designed and delivered a circuit training class for Herne Hill Youth Cycling Club. Sam’s approach and delivery was just right – he put everyone at their ease, but also went into enough detail to get the most out of every exercise, and to test their limits.”
Charlie B
"I was immediately impressed with Sam’s depth of knowledge and experience. The smartest trainer I’ve met, he’s always clear and informative while knowing when to push me a little harder and get me to do more than I realised I could. Since working with him, not only have I lost weight and got stronger but I’ve also completed my first triathlon."
Hi there!
I'm Sam and I've been a cycling coach and trainer for over fifteen years.
I've helped hundreds of people discover that you can improve your strength, mobility and longevity, all while juggling a busy job, family and social life.
A lot of you would rather spend your precious free time outside on the bike rather than stuck inside a gym. But perhaps you've heard that strength training is increasingly vital as we age, not just for health - maintaining healthy muscles, bones and metabolisms - but also for warding off the loss of power on the bike that comes with advancing years.
And yet that loss is not inevitable.
Following a consistent programme, you can increase your strength and power in less time per week than you might think. Even if you're 40, 50, 60 or older...
I want to teach you how to incorporate strength and mobility training into your cycling.
Hi there!
I'm Sam and I've been a cycling coach and trainer for over fifteen years.
I've helped hundreds of people discover that you can improve your strength, mobility and longevity, all while juggling a busy job, family and social life.
A lot of you would rather spend your precious free time outside on the bike rather than stuck inside a gym. But perhaps you've heard that strength training is increasingly vital as we age, not just for health - maintaining healthy muscles, bones and metabolisms - but also for warding off the loss of power on the bike that comes with advancing years.
And yet that loss is not inevitable.
Following a consistent programme, you can increase your strength and power in less time per week than you might think. Even if you're 40, 50, 60 or older...
I want to teach you how to incorporate strength and mobility training into your cycling.
HOW IS THIS DIFFERENT FROM OTHER PROGRAMMES?
People - and coaches - make a lot of mistakes when thinking about off-the-bike training for cycling:
Avoiding strength training altogether, thinking it will make cyclists 'heavy'.
Thinking they just need to train 'the core'. First, define 'the core'. Second, try using it to ride your bike without using your legs, arms, hips, shoulders, brain, nervous system.
Training high reps because cycling is an endurance sport (not realising this won't make them stronger).
Only training in the off season (not realising that strength gains, just like cardiovascular fitness, decline when they stop training them).
Only doing stretching or yoga and then wondering why they still feel stiff (not knowing how to combine mobility and strength to gain lasting results).
Trying to take a standalone strength or bodybuilding programme and grafting it onto a full cycling programme. Then two weeks later finding themselves exhausted, with performances in both strength and cycling flatlining.
Trying to copy a Pro Tour rider's training regime. But if the rest of your life doesn't look like that pro rider's (mid-20s; paid to do nothing but train, eat, recover; personal/team chefs preparing all their meals; few responsibilities outside of bike riding; wind tunnel and lab testing; etc; etc)... then why would your training programme?
So what can we do differently?
HOW IS THIS DIFFERENT FROM OTHER PROGRAMMES?
People - and coaches - make a lot of mistakes when thinking about off-the-bike training for cycling:
Avoiding strength training altogether, thinking it will make cyclists 'heavy'.
Thinking they just need to train 'the core'. First, define 'the core'. Second, try using it to ride your bike without using your legs, arms, hips, shoulders, brain, nervous system.
Training high reps because cycling is an endurance sport (not realising this won't make them stronger).
Only training in the off season (not realising that strength gains, just like cardiovascular fitness, decline when they stop training them).
Only doing stretching or yoga and then wondering why they still feel stiff (not knowing how to combine mobility and strength to gain lasting results).
Trying to take a standalone strength or bodybuilding programme and grafting it onto a full cycling programme. Then two weeks later finding themselves exhausted, with performances in both strength and cycling flatlining.
Trying to copy a Pro Tour rider's training regime. But if the rest of your life doesn't look like that pro rider's (mid-20s; paid to do nothing but train, eat, recover; personal/team chefs preparing all their meals; few responsibilities outside of bike riding; wind tunnel and lab testing; etc; etc)... then why would your training programme?
So what can we do differently?
HOW THE ARMOUR VELO METHOD WORKS
The Armour Velo method is made up of two phases:
Phase 1 - INCLINE 12-week Development Programme.
Phase 2 - SUMMIT Main Programme.
Everyone starts with the 12-week INCLINE programme:
Teaches fundamental strength and mobility training principles.
Builds a foundation of exercises.
Comprises 3 x 4-week blocks.
Layers progression and optional complexity each block.
Then you'll graduate onto the SUMMIT main programming:
Changes every 6 weeks.
Introduces more technically challenging exercises.
Changes rep schemes for different microcycles in order to alternate training strength, power and muscle building.
Introduces optional more advanced mobility protocols.
BOTH PROGRAMMES ARE BASED ON THE FOLLOWING FEATURES:
NO TIME? NO PROBLEM
15-minute sessions, featuring a dynamic warm-up, followed by strength and mobility work.
1 session per day, 6 days per week.
Designed as bite-sized sessions so you can build a habit and fit your strength and mobility work around your cycling training, job and family life.
Modular sessions that can be stacked together when life gets in the way.
A PROGRAMME THAT PROGRESSES WITH YOU
Scaled options for easier or more advanced training.
Suitable for complete beginners and those more experienced in strength training.
Most importantly, you can progress at your own pace.
REAL, LIVE HUMAN COACHING!
Full access to me (pretty certain I'm real, live and human).
Message me at any time to request answers to questions, technique checks, movie recommendations, anything you're unsure of.
I'll get back to you within 24 hours or less.
Access your programme through the app for:
Video demonstrations and technique breakdowns of exercises.
The ability to track your progress over time and hold yourself accountable.
Growing Armour Velo online community.
FAQS
The Incline Programme is 15mins a session, 6 days a week. But the sessions are modular, focusing on different movement patterns. So if you need to, you can stack more than one session together on the same day when your week is curtailed by unforseen life events!
The Summit Programme is 15mins, 6 days a week or 2 x 1hr/week.
The Bespoke Programme is whatever you need it to be - get in touch, and let's chat.
Each session is 15mins, combining exercises for strength and mobility. Though you can rest more should you choose, or even add sets to make it more challenging.
A typical strength and mobility programme will have you training multiple movement patterns in the same session, usually for an hour or so.
But having trained many cyclists over the years, I know that most of them would rather spend their precious time on the bike rather than in the gym... which means strength sessions often get done half-heartedly or skipped entirely.
So instead, we split a 'typical' programme up and spread it over multiple days each week.
By focusing on just a single movement pattern for strength and one for mobility each session, you'll approach them fresh, which means two things:
a) you'll likely practise each movement more efficiently - and therefore get stronger, faster; and
b) you'll train each movement with more intensity - and therefore get stronger, faster.
Both tracks are structured the same, training the same movement patterns - so it ultimately depends on where's most convenient for you to train that day.
You can choose to train always at the gym or always at home - neither programme is 'better' than the other, and you can make fantastic progress with both. That said, it will be easier to increase the difficulty of exercises in small increments at the gym due to the wider range of weights.
Each week you can do both tracks - training some days in the gym, some days at home. Since the tracks sync up, you can move between the two without disrupting the programme cycle.
You can move between the full gym programme and the minimalist home programme as and when you like. They sync together, so you won't lose any progress.
For the minimal programme, you'll need no equipment for the first month.
For month 2 onwards in the minimal programme, you'll need access to a kettlebell and something from which to hang either a pair of gymnastic rings or a suspension trainer. More details are included in the programme.
For the gym track, you'll need access to a range of dumbbells, a barbell with loadable plates, a cable machine and a pull up bar. I.E. a gym!
You'll get the most out of the Armour Velo method if you can follow a written workout along with the demo videos - all made easy within the app - and ask me questions when you're not sure. Coaching notes are provided for each exercise.
The idea behind the method is that it is as simple as possible to follow but as challenging as you want to make it. Where possible, I give regressions and progressions for each exercise, so you can make it easier or more difficult.
The Incline Programme where everyone starts is made up of 3 progressive blocks - this way, it's designed to take complete beginners new to strength and mobility training and teach them a set of foundational principles and exercises so they can improve their strength and mobility in a reliable and safe manner. Hurrah!
The Armour Velo method is also for intermediate athletes who find that their current programme is no longer helping them improve or who are simply looking for a programme that's different or less time consuming.
The Incline 12-week programme changes exercises and adds a layer of complexity every 4 weeks.
This development phase programme prepares you for the Summit main programming, which changes set and rep schemes each week in order to progress difficulty.
In order to train elements of power, strength and hypertrophy, the Summit programme is organised in a weekly undulating periodisation model throughout the year and also changes exercises every 6 weeks.
The sessions are short enough - often approximately 15 minutes - to allow you to recover and ride the same day.
More information on periodisation and how to combine certain types of training (strength, endurance, recovery) with your riding (intervals, steady state, etc) are provided within the Armour Velo membership areas.
Yes!
Each day there'll be a new session to follow within the app, with full video demonstrations and coaching notes.
Using the app, you can track your progress and note your improvements over time.
This is not a do-it-on-your-own programme (unless you want it to be!). This is real, live coaching.
Use the app to message me with any questions, or send me videos to critique. I'll always aim to get back to you within 24 hours, usually much sooner!
You can also ask your questions in the community feed. Again, I'll answer within 24 hours, but this way everyone else gets to benefit from the questions and answers which no doubt will apply to many others too.
Cancel at any time by dropping me a message, and I'll personally deactivate your membership with zero hassle.
After cancellation, your membership will remain active until the day before your next billing date - no further action required.
First things first, I am not a health professional - so please do consult your doctor or physio first if you are injured.
Anyone who's ever been injured knows how frustrating it is, which is why the Armour Velo programmes are designed to be balanced with thoughtful movement selection for the entire body and include warm ups, recovery techniques and separate mobility flows.
I've had many clients recover from injuries by continuing to train at a lower intensity, always being mindful of avoiding anything that increases pain levels. I've found this, rather than complete rest, serves to help blood flow to the irritated area, reduces stiffness and maintains our mental health, which often plummets when we suddenly find we can't train in the way we usually can.
The bottom line: don't try to just train through injury. Reduce intensity but keep moving as much as you can.
FAQS
The Incline Programme is 15mins a session, 6 days a week. But the sessions are modular, focusing on different movement patterns. So if you need to, you can stack more than one session together on the same day when your week is curtailed by unforseen life events!
The Summit Programme is 15mins, 6 days a week or 2 x 1hr/week.
The Bespoke Programme is whatever you need it to be - get in touch, and let's chat.
Each session is 15mins, combining exercises for strength and mobility. Though you can rest more should you choose, or even add sets to make it more challenging.
A typical strength and mobility programme will have you training multiple movement patterns in the same session, usually for an hour or so.
But having trained many cyclists over the years, I know that most of them would rather spend their precious time on the bike rather than in the gym... which means strength sessions often get done half-heartedly or skipped entirely.
So instead, we split a 'typical' programme up and spread it over multiple days each week.
By focusing on just a single movement pattern for strength and one for mobility each session, you'll approach them fresh, which means two things:
a) you'll likely practise each movement more efficiently - and therefore get stronger, faster; and
b) you'll train each movement with more intensity - and therefore get stronger, faster.
Both tracks are structured the same, training the same movement patterns - so it ultimately depends on where's most convenient for you to train that day.
You can choose to train always at the gym or always at home - neither programme is 'better' than the other, and you can make fantastic progress with both. That said, it will be easier to increase the difficulty of exercises in small increments at the gym due to the wider range of weights.
Each week you can do both tracks - training some days in the gym, some days at home. Since the tracks sync up, you can move between the two without disrupting the programme cycle.
You can move between the full gym programme and the minimalist home programme as and when you like. They sync together, so you won't lose any progress.
For the minimal programme, you'll need no equipment for the first month.
For month 2 onwards in the minimal programme, you'll need access to a kettlebell and something from which to hang either a pair of gymnastic rings or a suspension trainer. More details are included in the programme.
For the gym track, you'll need access to a range of dumbbells, a barbell with loadable plates, a cable machine and a pull up bar. I.E. a gym!
You'll get the most out of the Armour Velo method if you can follow a written workout along with the demo videos - all made easy within the app - and ask me questions when you're not sure. Coaching notes are provided for each exercise.
The idea behind the method is that it is as simple as possible to follow but as challenging as you want to make it.
The Incline Programme where everyone starts is made up of 3 progressive blocks - this way, it's designed to take complete beginners new to strength and mobility training and teach them a set of foundational principles and exercises so they can improve their strength and mobility in a reliable and safe manner. Hurrah!
The Armour Velo method is also for intermediate athletes who find that their current programme is no longer helping them improve or who are simply looking for a programme that's different or less time consuming.
The Incline 12-week programme changes exercises and adds a layer of complexity every 4 weeks.
This development phase programme prepares you for the Summit main programming, which changes set and rep schemes each week in order to progress difficulty.
In order to train elements of power, strength and hypertrophy, the Summit programme is organised in a weekly undulating periodisation model throughout the year and also changes exercises every 6 weeks.
The sessions are short enough - often approximately 15 minutes - to allow you to recover and ride the same day.
More information on periodisation and how to combine certain types of training (strength, endurance, recovery) with your riding (intervals, steady state, etc) are provided within the Armour Velo membership areas.
Yes!
Each day there'll be a new session to follow within the app, with full video demonstrations and coaching notes.
Using the app, you can track your progress and note your improvements over time.
This is not a do-it-on-your-own programme (unless you want it to be!). This is real, live coaching.
Use the app to message me with any questions, or send me videos to critique. I'll always aim to get back to you within 24 hours, usually much sooner!
You can also ask your questions in the community feed. Again, I'll answer within 24 hours, but this way everyone else gets to benefit from the questions and answers which no doubt will apply to many others too.
Cancel at any time by dropping me a message, and I'll personally deactivate your membership with zero hassle.
After cancellation, your membership will remain active until the day before your next billing date - no further action required.
First things first, I am not a health professional - so please do consult your doctor or physio first if you are injured.
Anyone who's ever been injured knows how frustrating it is, which is why the Armour Velo programmes are designed to be balanced with thoughtful movement selection for the entire body and include warm ups, recovery techniques and separate mobility flows.
I've had many clients recover from injuries by continuing to train at a lower intensity, always being mindful of avoiding anything that increases pain levels. I've found this, rather than complete rest, serves to help blood flow to the irritated area, reduces stiffness and maintains our mental health, which often plummets when we suddenly find we can't train in the way we usually can.
The bottom line: don't try to just train through injury. Reduce intensity but keep moving as much as you can.
CHOOSE YOUR PLAN
MONTHLY
INCLINE 12-WEEK PROGRAMME
£119 (one-off payment)
then followed by
SUMMIT PROGRAMME - Monthly
£37/month*
*cancellable at any time
ANNUAL
INCLINE 12-WEEK PROGRAMME
£119 £0
included with
SUMMIT PROGRAMME - Annual
12 x £37 = £444 £333
Get 3 months free
BESPOKE
BESPOKE 1:1 PROGRAMME
Need something specific?
- fully customised programme
- message + video calls twice a week to refine programme and assess technique and progress
- personal feedback
- personal accountability
- limited spaces
£165/month*
*cancellable at any time
CHOOSE YOUR PLAN
MONTHLY
INCLINE 12-WEEK PROGRAMME
£119 (one-off payment)
then followed by
SUMMIT PROGRAMME - Monthly
£37/month*
*cancellable at any time
ANNUAL
INCLINE 12-WEEK PROGRAMME
£119 £0
included with
SUMMIT PROGRAMME - Annual
12 x £37 = £444 £333
Get 3 months free
BESPOKE
BESPOKE 1:1 PROGRAMME
Need something specific?
- fully customised programme
- message + video calls twice a week to refine programme and assess technique and progress
- personal feedback
- personal accountability
- limited spaces
£165/month*
*cancellable at any time
Still not sure?
No problem! Instead of me telling you about my coaching, why don't you try it out for yourself by joining up to my next FREE 14-day Workshop?
During the workshop, I'll take you through some of my favourite exercises, dispel some of the common and most damaging myths cyclists are regularly told about strength training, and help you start building a strength habit - all in just 15 minutes a day and with minimal equipment.
The workshops are live - which means you can ask me any questions as we go, including training questions and questions on how the paid programme works before you commit any money. All I ask is a little of your time!
Hit the button below to sign up and grab one of the last spots. The next workshop starts on
Ride faster, age slower.