Over 40?
It's not too late to get stronger off the bike.
And faster on it.
Build the durability to ride longer and recover faster.
Not much time to train? Then let's create the fitness plan that's tailored to your life.
One-to-one bespoke coaching with full messaging support and video technique feedback.
Delivered to your device, anytime, anywhere.
Over 40?
It's not too late to get stronger off the bike.
And faster on it.
Build the durability to ride longer and recover faster.
Not much time to train? Then let's create the fitness plan that's tailored to your life.
One-to-one bespoke coaching with full messaging support and video technique feedback.
Delivered to your device, anytime, anywhere.
Hi, I'm Sam.
I've been a coach for almost 20 years and in that time 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.
From cyclists preparing for sportives to people who've simply realised that the routine that worked for them in their 20s no longer seems to work for them now that they're in their 40s, 50s, 60 and 70s.
Losing strength, power, bone density or even just the simple ability to touch your toes is not inevitable as you age.
I enjoy helping people new to strength training discover that they can do a lot more than they realised! I'm fascinated by how our bodies can adapt to the demands we place on them.
And improving those qualities doesn't require hour upon hour every week.
My expertise is in designing programmes that not only get you stronger, but also help you move better too. I work with cyclists not only to improve their movement vocabulary and strength but also to figure out how to add strength training to their existing cycling programmes without quickly overtraining.
So how do we do this?
Hi, I'm Sam.
I've been a coach for almost 20 years and in that time 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.
From cyclists preparing for sportives to people who've simply realised that the routine that worked for them in their 20s no longer seems to work for them now that they're in their 40s, 50s, 60 and 70s.
Losing strength, power, bone density or even just the simple ability to touch your toes is not inevitable as you age.
I enjoy helping people new to strength training discover that they can do a lot more than they realised! I'm fascinated by how our bodies can adapt to the demands we place on them.
And improving those qualities doesn't require hour upon hour every week.
My influences range from cycling to olympic weightlifting to calisthenics to dance. My expertise is in designing programmes that not only get you stronger, but also help you move better too.
I work with cyclists not only to improve their movement vocabulary and strength but also to figure out how to add strength training to their existing cycling programmes without quickly overtraining.
So how do we do this?
HOW THE PROCESS WORKS
Free consultation.
We get to know each other. I learn about your goals, exercise history, current training, likes and dislikes. Then we decide if we're a good fit.
Programme design and delivery.
I write your bespoke programme based on the information I collected during our consultation. This, generally, is a first iteration - a jumping off point.
We collaborate on refining the programme together.
I love the education side of training - you'll learn about how the programme is designed (as far as you're interested!) and will be part of the decision-making progress as we go.
Accountability and improvement.
With the option of video calls and private messaging each week, we'll work together to improve the programme and hone your exercise and movement technique.
HOW THE PROCESS WORKS
Free consultation.
We get to know each other. I learn about your goals, exercise history, current training, likes and dislikes. Then we decide if we're a good fit.
Programme design and delivery.
I write your bespoke programme based on the information I collected during our consultation. This, generally, is a first iteration - a jumping off point.
We collaborate on refining the programme together.
I love the education side of training - you'll learn about how the programme is designed (as far as you're interested!) and will be part of the decision-making progress as we go.
Accountability and improvement.
With the option of video calls and private messaging each week, we'll work together to improve the programme and hone your exercise and movement technique.
WHAT YOU'LL GAIN
Increased strength + appropriate training on the bike = faster on the hills and the flat.
Maybe you're just racing your mates to lampposts and up hills, but it all counts, right?
Resiliency
Build strength through range of movement we don't find on the bike = a body that's resistant to injury.
Learn how to balance strength training with cycling.
Longevity
Over the age of 35, your muscles begin to atrophy, your bones weaken, and your metabolism diminishes.
Study after study demonstrates that strength training effectively wards this off. Ageing, to a surprising degree, is a lifestyle choice.
Gain confidence
Learn the fundamentals of training - not just new exercises.
Be empowered - learn the principles of manipulating volume and intensity, periodisation, recovery and other concepts that you'll be able to use with your training for the rest of your life.
Learn how to avoid common mistakes.
In-depth exercise tutorials.
A convenient + sustainable programme = consistent results.
Get a training programme written exclusively for you and designed around your lifestyle needs.
Programme delivered through an app with video demonstrations, cues and the ability to log your training.
Accountability
Finally achieve your goals - I'll guide you every step of the way.
I'll check in with you weekly.
Message me anytime.
Send me videos and I'll give you feedback on your exercise technique.
WHAT YOU'LL GAIN
Increased strength + appropriate training on the bike = faster on the hills and the flat.
Maybe you're just racing your mates to lampposts and up hills, but it all counts, right?
Resiliency
Build strength through range of movement we don't find on the bike = a body that's resistant to injury.
Learn how to balance strength training with cycling.
Longevity
Over the age of 35, your muscles begin to atrophy, your bones weaken, and your metabolism diminishes.
Study after study demonstrates that strength training effectively wards this off. Ageing, to a surprising degree, is a lifestyle choice.
Gain confidence
Learn the fundamentals of training - not just new exercises.
Be empowered - learn the principles of manipulating volume and intensity, periodisation, recovery and other concepts that you'll be able to use with your training for the rest of your life.
Learn how to avoid common mistakes.
In-depth exercise tutorials.
A convenient + sustainable programme = consistent results.
Get a training programme written exclusively for you and designed around your lifestyle needs.
Programme delivered through an app with video demonstrations, cues and the ability to log your training.
Accountability
Finally achieve your goals - I'll guide you every step of the way.
I'll check in with you weekly.
Message me anytime.
Send me videos and I'll give you feedback on your exercise technique.
THE INVESTMENT
£165 / month
Minimum 2 months commitment
Curious but still unsure?
Book a free consultation, with no obligation to sign up.
THE INVESTMENT
£165 / month
Minimum 2 months commitment
Curious but still unsure?
Book a free consultation, with no obligation to sign up.
"Sam is bloody awesome."
What else do people say?...
"My flexibility has come along a huge way." – Mick V
"Sam's guidance has been really great." – Michelle L
Mumtaj J
The Armour Velo programme has been such a game changer for me! It’s ideal if you want to build strength but don’t have hours to spend in the gym. Sam’s 12-week plan takes all the guesswork out of it — the videos are clear, the routine is simple, and it only takes about 15-20 minutes a day.
I love that everything’s mapped out for you, so you don’t have to think about which exercises to do or worry about overdoing it. Each day focuses on a different area, which keeps it interesting and manageable.
Sam really knows his stuff. He’s professional, very knowledgeable, and genuinely cares about helping you get results that fit your lifestyle. I’ve noticed such a difference already — my mobility’s improved, those little aches and pains have gone, and I’m feeling stronger and more toned.
If you’re after an easy-to-follow, effective strength programme with a great coach behind it, I can’t recommend Armour Velo enough. Thanks, Sam — I’m actually enjoying training now!
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.”
Deborah C
I was almost not going to join the programme but when I heard Sam say that he had been able to help cyclists with shoulder issues, I thought it might be worth giving it a go! In my mind I was only going to do the 12 weeks and then stop but I've seen such positive results I can't stop!
For me the slow, careful build up on the upper body/shoulder strength work has been key. I've never felt like I've hurt myself or made my shoulders worse but I feel I've just got slowly stronger. It's meant that I rarely get shoulder pain now when I'm on the bike (only if I've done multiple long days) and I find my posture sitting infront of the computer has also improved.
I knew that, being in my late 50s, I should really be doing some strength training but didn't think I had time to go to the gym. This programme has been great for me as I can fit in 20-30 mins in a morning. It's only a small commitment but the benefits have been great for me. Look forward to seeing how strong I can get!
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."
Celia D
I’ve known for several years that I need to do strength and conditioning. I’m approaching 60 and have a knee niggle and tennis elbow. I’ve been to an osteopath and a physiotherapist (both excellent) but find it difficult to keep up with the exercises when left to my own devices. And I also forget the exact instructions and worry about doing it wrong.
Sam was recommended by a friend at the Herne Hill Velodrome, and I thought that daily exercises set by someone to whom I’m accountable might be just the trick. And they are! I can fit the programme into my day, each day. Having Sam there keeps me honest. And his super-clear instructions mean that I know and understand what I have to do. If I forget, I just watch the video again. And if I can’t seem to get it right then I can always send a video of myself, and he explains what and how I need to do it slightly differently.
The main changes I’ve found since being on the programme are (i) the knee niggle is finally improving (I think it’s the shrimp squats!) and (ii) I feel more powerful on the bike. That said, for me, the goal is not so much performance as staying fit and being able to keep cycling as much and as fast as I do without injury.
Thank you, Sam!
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."
"Sam is bloody awesome."
What else do people say?...
"My flexibility has come along a huge way." – Mick V
"Sam's guidance has been really great." – Michelle L
Celia D
I’ve known for several years that I need to do strength and conditioning. I’m approaching 60 and have a knee niggle and tennis elbow. I’ve been to an osteopath and a physiotherapist (both excellent) but find it difficult to keep up with the exercises when left to my own devices. And I also forget the exact instructions and worry about doing it wrong.
Sam was recommended by a friend at the Herne Hill Velodrome, and I thought that daily exercises set by someone to whom I’m accountable might be just the trick. And they are! I can fit the programme into my day, each day. Having Sam there keeps me honest. And his super-clear instructions mean that I know and understand what I have to do. If I forget, I just watch the video again. And if I can’t seem to get it right then I can always send a video of myself, and he explains what and how I need to do it slightly differently.
The main changes I’ve found since being on the programme are (i) the knee niggle is finally improving (I think it’s the shrimp squats!) and (ii) I feel more powerful on the bike. That said, for me, the goal is not so much performance as staying fit and being able to keep cycling as much and as fast as I do without injury.
Thank you, Sam!
Mumtaj J
The Armour Velo programme has been such a game changer for me! It’s ideal if you want to build strength but don’t have hours to spend in the gym. Sam’s 12-week plan takes all the guesswork out of it — the videos are clear, the routine is simple, and it only takes about 15-20 minutes a day.
I love that everything’s mapped out for you, so you don’t have to think about which exercises to do or worry about overdoing it. Each day focuses on a different area, which keeps it interesting and manageable.
Sam really knows his stuff. He’s professional, very knowledgeable, and genuinely cares about helping you get results that fit your lifestyle. I’ve noticed such a difference already — my mobility’s improved, those little aches and pains have gone, and I’m feeling stronger and more toned.
If you’re after an easy-to-follow, effective strength programme with a great coach behind it, I can’t recommend Armour Velo enough. Thanks, Sam — I’m actually enjoying training now!
Deborah C
I was almost not going to join the programme but when I heard Sam say that he had been able to help cyclists with shoulder issues, I thought it might be worth giving it a go! In my mind I was only going to do the 12 weeks and then stop but I've seen such positive results I can't stop!
For me the slow, careful build up on the upper body/shoulder strength work has been key. I've never felt like I've hurt myself or made my shoulders worse but I feel I've just got slowly stronger. It's meant that I rarely get shoulder pain now when I'm on the bike (only if I've done multiple long days) and I find my posture sitting infront of the computer has also improved.
I knew that, being in my late 50s, I should really be doing some strength training but didn't think I had time to go to the gym. This programme has been great for me as I can fit in 20-30 mins in a morning. It's only a small commitment but the benefits have been great for me. Look forward to seeing how strong I can get!
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."
