Cycling Strength Training in Pen, India

Cycling Strength Training, done properly — from anywhere in Pen

Cyclists resist the gym for one reason: fear of slow, heavy legs. Maddy's cycling strength programming is built to remove that fear. The research on combining strength work with endurance riding — reviewed by Rønnestad and Mujika in 2014 — supports what strong riders already know: properly dosed lifting can benefit cycling performance rather than tax it. The plan keeps the recipe tight: two short gym sessions a week built around squats, hinges, and single-leg work, low volume and progressively heavier, plus trunk work for stability on the bike. Sessions are placed away from your key rides so interval days stay sharp, and gym load drops to a maintenance dose when your riding volume peaks. Nothing in the plan chases soreness — soreness steals ride quality. Check-ins read your lifting log next to your riding week, and the balance shifts with your season.

Live-class timetable in Pen local time

Pen runs on the same clock as IST — the schedule below is already your local time. Classes stream live from India (IST) — you join from Pen with nothing to convert.

16 live sessions per week. Indicative schedule v1 — the exact class calendar and joining details arrive after your Body Scan. When a class crosses midnight IST, the local weekday shown is the day it actually lands in Pen.

The method — how Maddy coaches this

• Two short gym sessions weekly — squats, hinges, and single-leg strength, kept heavy and low-volume.
• Trunk and hip work for stability on the bike, especially under climbing and sprinting loads.
• Lifting placed away from key rides, so interval days and long rides stay high quality.
• In-season maintenance dosing: strength held with minimal sessions when riding volume peaks.
• Soreness treated as a programming error, not a badge — ride quality is the scoreboard.

Who this is for:

• Road, gravel, and MTB riders who have never lifted and want a plan that respects their riding.
• Indoor-trainer cyclists whose numbers have plateaued on riding volume alone.

Source — properly dosed strength training can benefit cycling performance: Rønnestad BR, Mujika I. "Optimizing strength training for running and cycling endurance performance: A review." Scandinavian Journal of Medicine & Science in Sports, 2014.

What it costs in Pen

Prices are billed in INR. Local figures are approximate conversions at mid-market rates (). Checkout runs in INR from the plans page — international cards work normally.

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